By Melissa Sherrard

The List: Healthiest Mushrooms, According to Experts

1. Maitake Mushrooms (Grifola frondosa)

Also known as “Dancing Mushrooms” or “Hen of the Woods,” these are some of the healthiest mushrooms you can consume. They’re traditionally used to normalize blood sugar levels, support liver and digestive functions, and improve one’s overall immune system and cardiovascular health.

“Maitake is an adaptogen. Adaptogens are critical for resisting all types of stress and are thought to help the body to find balance,” writes Nutrition You Can Use. “This effect is why maitake is often linked to immune system support. Studies have also shown that maitake may help fight cancer, decrease blood sugar level, improve immune function and decrease cholesterol levels.”

“Maitake mushrooms are high in beta-D glucans, which help to support immune function and reduce blood sugar levels to prevent diabetes,” notes Health by Mushrooms. “Maitake can also aid in weight reduction or guard against weight gain by reducing hunger pangs.”

And according to Men’s Health, “One serving—1 cup diced—of maitake mushrooms offers nearly a full day’s recommended allowance of vitamin D (99 percent), which helps to strengthen bones, and regulates the production of proteins your body needs to kill bacterial and viral infections … They’re also gorgeous and delicious, often called as ‘hen of the woods’ with their wild, rippling, feathery look with fan-like caps. They have a rich, woodsy taste perfect for grilling or broiling.”

2. Shiitake Mushrooms (Lentinula edodes)

These popular mushrooms are a popular meat-free protein that are full of nutrients that support the immune and cardiovascular systems. They help fight against high cholesterol, lower blood sugar levels, and improve circulation. “These mushrooms are famous for their medicinal properties,” writes Way of Leaf. “They contain several substances with potential anticancer activity. One of the best-known of these is lentinan, which Japanese researchers have studied as a possible treatment for stomach and colorectal cancer.”

“Shiitake mushrooms contain a good amount of anti-tumor compounds for your body’s needs,” states Icy Health. “A study published in 2015 by Science Daily found the presence of anti-inflammatory properties of Shiitake mushrooms. In that particular study, adults after having taken shiitake mushrooms showed better working efficiency of gamma delta T cells and also helped in reducing inflammatory (protein)”

“They are a rich source of sterols, plant compounds that have been associated with reduced cholesterol levels in some studies,” writes Men’s Health. “They also contain polysaccharides, a type of carbohydrate that may aid the immune system.”

3. Reishi Mushrooms (Ganoderma lucidum)

While this mushroom is known to support the immune system and fight cancer cells, it’s perhaps best known for its calming properties brought on by the compound triterpene. Also known as the “10,000-year mushroom,” they also help boost one’s mood, improve focus, and promote better sleep.

“Although you can technically cook and eat reishi mushrooms, most folks prefer to consume reishi via tea or a powder,” notes GroCycle. “If you’re feeling a little low lately, reishi may be a great food to introduce into your diet. Studies show that it can help reduce both fatigue and depression. It can also help to protect your heart, manage your blood sugar and fight cancer.”

“Reishi is a popular mushroom that’s been used in Chinese medicines for thousands of years,” states Health by Mushrooms. “Reishi mushrooms include beta glucans, ganoderic acids, and other compounds that may help to preserve the immune system, enhance sleep quality, and support heart health.”

4. Lion’s Mane Mushrooms (Hericium erinaceus)

With its unmistakable shaggy appearance, these white mushrooms are also called “Brain Mushrooms,” “Monkey Head Mushrooms, and “Pom Pom Mushrooms.” These healthy mushrooms are particularly known for boosting nootropic and cognitive functions and supporting one’s memory.

“These puffball-shaped mushrooms have a spongy texture and taste incredible grilled,” states Men’s Health. “You’ll find them in powdered form within supplements too. But just know this about mushroom supplements in general: While there’s some promising research emerging, there’s not enough science yet to conclude that taking mushroom supplements will benefit your brain or body in any way. Real mushrooms, on the other hand, have a strong backing from science.”

“Lion’s mane mushrooms are also beneficial for the nervous system and mental health,” writes Health by Mushrooms. “Lion’s mane is a great choice for people searching for a natural nootropic since its neuroprotective qualities and phytonutrients make it ideal. Lion’s Mane is one of the few medicinal mushrooms that may also be prepared into a delicious gourmet dish.”

“Bad case of brain fog? Try lion’s mane for some natural mental clarity,” notes Healthline. “This feathery ‘pom-pom’ mushroom is packed with antioxidants and strengthens the immune system like most medicinal mushrooms. But lion’s mane is rare in the fact that it fosters the production of the bioprotein nerve growth factor (NFG) and myelin (an insulation around nerve fibers).”

5. Chanterelle Mushrooms (Cantharellus genus)

There are many varieties of these goblet-shaped mushrooms found the world over, and they are both delicious and healthy. Difficult to cultivate commercially, they are known for their antioxidant, anti-inflammatory, and antimicrobial properties.

“The mushrooms contain many beneficial nutrients, including iron, potassium, vitamin D, phosphorous and B-vitamins,” writes Nutrition You Can Use. “They’re also a key source of beta-carotene (an important carotenoid for eye health) and contain significant fiber. This is another species that forms symbiotic relationships, making it difficult to cultivate. Care needs to be taken when foraging too, as there are multiple similar-looking species that are poisonous.”

“Chanterelle Mushrooms are a great source of nutrients, vitamins, and minerals, including iron, copper, vitamin D (D2 + D3), vitamin B3, B5, and B2, manganese, dietary fiber, phosphorus, and zinc,” writes MindsetEco. “Add to this the antioxidant properties of Selenium, and you have a low-fat, low-carb source of pure goodness.”

“Vitamins such as B1, B2, B3, and B5 are found in good concentration in chanterelle mushrooms for maintaining your nervous system efficiency and health,” states Icy Health. “Adding chanterelle mushrooms to your diet will increase your energy level. … This healthy mushroom variant is also beneficial for fighting against viruses, bacteria, and fungus due to its antimicrobial properties. Have this mushroom in your daily diet for vitamin C and potassium along with vitamin D benefits.”