Whether chanterelles, porcini mushrooms, button mushrooms or oyster mushrooms – our local edible mushrooms have at least two things in common: they taste delicious and are very healthy! Not only do they provide valuable nutrients, vitamins and minerals, but they can also be used as medicinal mushrooms for certain illnesses.

Healthy Edible Mushrooms with Medicinal Effects

Edible mushrooms are often underestimated and often only consumed in small quantities. Hardly anyone knows that button mushrooms, shiitake mushrooms and oyster mushrooms have interesting medicinal properties. There are special medicinal mushrooms, which mostly come from Asia and are taken like food supplements or medicines, such as the Cordyceps mushroom, which makes you potent and efficient, or the Reishi medicinal mushroom , which fights cancer, relieves pain in arthritis and detoxifies the liver.

But in this article we will focus on edible mushrooms, which are so rich in nutrients that they have a certain healing effect and can be included more often in your personal diet.

Recipes with Edible Mushrooms

You can find delicious, wholesome and naturally purely plant-based recipes with mushrooms in our recipe section. Why not make a creamy mushroom sauce, crispy oyster mushrooms with almond mayonnaise, fried rice with oyster mushrooms or a vegan omelet with mushrooms and carrots. Or you can make spicy mushroom powder, which you can use to season and flavor sauces, soups and many other dishes.

The Kingdom of Mushrooms

Mushrooms are truly wondrous creatures, as they are hybrids between animals and plants and form a completely independent kingdom among living things. Although they are sedentary like plants, they breathe oxygen – like animals and humans – and feed on organic material (e.g. wood, insects).

Furthermore, edible mushrooms have cell walls like plants. However, the cell walls of mushrooms are not made of cellulose, but of chitin, like the shells of insects, for example.

Today, around 100,000 species of mushrooms are known worldwide, but estimates suggest there could be more than five million. Each species of mushroom has a characteristic architecture. When the mushrooms shoot up from the ground, they appear confident – with an umbrella and a hat. But what ends up in our cooking pots is only a tiny part of the actual mushroom.

This is just the fruiting body, which only appears sporadically and is used for reproduction. The rest of the fungus lives underground in the form of the so-called mycelium or in the wood of trees. The mycelium, which can be compared visually to the roots of plants, is made up of very long, thin threads (hyphae) that are used to absorb water and food.

Many fungi form a symbiotic relationship with plants. The hyphae wrap themselves around the roots of trees in the soil and absorb the sugar produced by the tree. In return, the fungi supply the trees with nutrients. Certain species of fungi and plants are particularly close to each other.

For example, the sand bolete or the noble chanterelle usually thrive at the foot of a pine tree, while the birch bolete – as the name suggests – prefers the company of birch trees. This is also the reason why experienced mushroom pickers know exactly where the males like to be in the forest.

Edible Mushrooms in the Kitchen

People have been eating mushrooms since the Stone Age. Even in ancient times, so-called edible mushrooms were preserved by drying and stored for the harsh winters. In the Middle Ages, they were considered poor people’s food, but in the Baroque period they were once again considered a real delicacy.

Dried mushrooms are also an option, but they must first be soaked before consumption or further processing.

In Central Europe alone, there are hundreds of species of edible mushrooms, with button mushrooms, chanterelles, oyster mushrooms, porcini mushrooms, morels, truffles, chanterelles and shiitake mushrooms being among the favorites, probably because they are available for purchase almost everywhere. But lesser-known species, such as the purple knight mushroom, which is said to lower blood pressure, are also very good edible mushrooms.

Edible mushrooms are healthy because …

…they are high-quality suppliers of a whole range of vital nutrients:

Edible mushrooms provide valuable protein

Some edible mushrooms are very high in protein compared to many vegetables – especially the porcini mushroom with 5.5 percent protein. Button mushrooms, oyster mushrooms and chanterelles still provide 2 to 3 percent, but are not richer in protein than spinach or broccoli.

A real protein bomb, however, is Quorn, a so-called mycoprotein that is formed by mold and used to make meat substitutes. This is just a supplement, since mold is of course not a edible mushroom.

Nevertheless, Quorn is a food that (unlike the usual molds) can be eaten in completely normal quantities, i.e. in quantities that one would eat, for example, tofu or meat.

Dietary fiber in edible mushrooms

Edible mushrooms contain a lot of fiber, which promotes digestion, protects against colon cancer and reduces the risk of heart attacks.

Mushrooms are rich in hemicellulose, a fiber that creates a feeling of satiety, which could be particularly interesting for heavier people. It also increases stool bulk and speeds up the passage of food through the intestinal tract.

A special feature of edible mushrooms is the aforementioned dietary fiber chitin. This is also the reason why some people cannot digest mushrooms easily. Conversely, however, digestion can be sustainably stimulated if edible mushrooms are on the table more often.

Tip: The finer you chop the mushrooms or the better you chew your mushroom meals, the more digestible the chitin is.

The fiber content depends on the type of mushroom. For example, 100 g of fresh mushrooms contain around 2 g of fiber, chanterelles 5.5 g, porcini mushrooms 7 g and truffles up to 16 g. In comparison, green peas are among the top vegetables and contain around 5 g of fiber.

The minerals in edible mushrooms

Edible mushrooms provide relevant amounts of minerals such as potassium, iron, selenium and zinc.

Potassium

Potassium deficiency can be accompanied by loss of appetite, muscle weakness and even heart muscle damage. Edible mushrooms are among the most potassium-rich foods of all and contain, for example, 20 percent more potassium than meat. Champignons, chanterelles and porcini mushrooms are particularly noteworthy here; up to 30 percent of the recommended daily dose of potassium can be covered with a portion of fresh mushrooms.

Iron

Some edible mushrooms – such as chanterelles – are a particularly valuable source of iron and, if eaten regularly, prevent anemia, a weak immune system and many other consequences of iron deficiency. 100 g of fresh chanterelles contain 6.5 mg of iron, which covers half of the daily requirement – which is 10 to 15 mg.

Selenium

Selenium protects against free radicals, strengthens the immune system and activates the thyroid hormones. The DGE recommends that adolescents and adults take 30 to 70 µg of selenium per day, because those who consume too little of the trace element risk an increased susceptibility to infections. However, researchers also believe that there is a connection between a lack of selenium and illnesses such as cancer, cardiovascular disease and rheumatism (12). This makes it all the more important to eat foods that contain selenium, including mushrooms.

The porcini mushroom is one of the best sources of selenium, containing a whopping 184 µg in 100 g. In comparison, the selenium content of the shiitake mushroom is 76 µg and that of the birch mushroom is 8 µg.

Zinc

Whether it’s metabolism, the immune system or hormones: zinc fulfils many important functions in the body. According to the World Health Organization ( WHO ), the recommended daily amount of zinc is 12 to 15 mg. The zinc content of edible mushrooms is comparable to that of fish and is between 0.5 and 1 mg. Oyster mushrooms are at the upper end of this scale with just under 0.9 mg, while porcini mushrooms go way beyond that, providing 1.5 mg of zinc.

The vitamins in edible mushrooms

Edible mushrooms also help meet the daily requirement of vitamin A, vitamin B and vitamin D.

Vitamin A

The consequences of a vitamin A deficiency include an increased susceptibility to infections, dry hair and even hair loss, visual impairment, iron deficiency and an increased risk of cancer. Vitamin A is mainly found in animal tissue, but its precursors, such as beta-carotene, are also found in plants and fungi and are converted into vitamin A in the body.

The average daily requirement is 1 mg of vitamin A , which corresponds to 6 mg of beta-carotene. 100 g of fresh chanterelles contain 0.2 mg of vitamin A, which is enough to cover 20 percent of your daily requirement.

Vitamin B

Edible mushrooms are also not to be underestimated when it comes to B vitamins: for example, 100 g of fresh mushrooms cover 35 percent of the recommended daily dose of vitamin B5 and 28 percent of vitamin B2, while oyster mushrooms contain up to 0.2 mg of vitamin B1 and cover 20 percent of the daily requirement.

Furthermore, edible mushrooms are also a very valuable source of niacin and are on a par with meat and fish in this respect. You can cover 100 percent of your daily requirement of niacin (B3) with just 100 g of fresh chanterelles.

Vitamin D

Up to 90 percent of adults suffer from a vitamin D deficiency. Vitamin D cannot be produced by the body itself. However, food only contributes tiny amounts to covering the vitamin D requirement and can therefore almost be neglected. Only fish (liver) provides relevant amounts of vitamin D. However, this is not an option for vegetarians or vegans. Edible mushrooms can help here . Although they cannot usually cover the vitamin D requirement, they can help to cover it – namely with 2 to 3 µg of vitamin D.

Effects of Edible Mushrooms in Chinese Medicine

The fact that mushrooms can be used not only as food but also as medicine was already known to ancient scholars.

For example, Pliny the Elder wrote in his work “Naturalis historia” (Natural History) about the healing effects of the larch polypore, which was used against intestinal and skin diseases.

Over the centuries, many other herbal books followed, such as the “Herbal Book” by Adamus Lonicerus, published in 1679, in which mushrooms with medicinal properties occupy a permanent place.

For example, the Judas ear was used to heal tumors, the stinkhorn helped against gout and the honey fungus was used as a laxative.

But then the knowledge about the medicinal properties of edible mushrooms was increasingly forgotten – at least in the West. This is primarily due to the fact that – with the exception of the button mushroom – people did not know how to cultivate them and therefore industrial use was not possible.

In East Asia, however – particularly in Japan, China, Indonesia and Korea – the situation is very different. Here, where traditional and modern medicine can coexist peacefully, medicinal mushrooms have always enjoyed unbroken popularity.

Mycotherapy (fungal medicine) is influenced by the ancient tradition of naturopaths and by clinical studies. The term mycotherapy is actually attributed to the mushroom researcher Prof. Jan Ivan Lelley and the application suggestions below come from his outstanding wealth of knowledge.

However, in recent years, interest in the healing properties of mushrooms has been revived in the western world. The main reason for this is that more and more people – whether scientists or not – are becoming more enthusiastic about alternative healing methods (including traditional Chinese medicine). This has also led to a rediscovery of the fact that not only Asian mushrooms, but also our own native mushrooms are medicinally valuable. We would now like to introduce you to three of them in more detail.

The Chanterelle protects against cancer

The mushrooms are also known as chanterelles and are among the most popular edible mushrooms. There are many types of mushrooms, but the two-spored chanterelle (Agaricus bisporus) is the most commonly sold mushroom in stores. This so-called cultivated mushroom is the most widely cultivated edible mushroom in the world – around 1.5 million tons are produced every year in Europe and North America alone.

The mushroom is ideal for people who want to lose weight, but people with gout, diabetes and high blood pressure should also include the tasty mushroom in their diet more often. The low sodium and glucose content, the high potassium and vitamin content and the digestive fiber mean that these patients can particularly benefit from the mushroom.

Although the mushroom does not have a long tradition in Asia, it is already a recognized medicinal mushroom. An enzyme called tyrosinase, which protects against UV radiation, is said to have a blood pressure-lowering effect. Chinese healers also recommend that breastfeeding mothers eat mushrooms regularly because this can increase milk production.

Meanwhile, some studies have shown that fungi – including the button mushroom – counteract tumors (7). Chinese scientists have shown, for example, that a 90 percent growth inhibition in malignant tissue tumors can be achieved by using button mushroom extract (9).

Researchers at the City of Hope Cancer Center near Los Angeles have also shown that mushrooms, for example, slow the growth of breast tumors (1). This happens because the mushrooms inhibit the enzyme aromatase, which is involved in the production of estrogen. In this sense, eating mushrooms also has a preventive effect.

Application:

Although mushrooms are rarely sold as dried mushrooms, they can be bought fresh all year round. In order to enjoy the healing power of the edible mushroom, however, you need to eat 100 to 150 g of them 2 to 3 times a week.

The lion’s mane protects the brain and nerves

Lions Mane Mushrooms also have an anti-cancer effect and are an interesting medicinal mushroom. You can read everything you need to know in the previous link.

The oyster mushroom regulates cholesterol levels

The oyster mushroom (Pleurotus ostreatus) can be found almost everywhere in the world. It grows on the trunks and branches of trees because it feeds on the lignin in the wood. Oyster mushrooms are very popular edible mushrooms and are therefore cultivated in large quantities – around 2.5 million tons are harvested worldwide every year.

In TCM, dried oyster mushrooms are used, for example, to strengthen veins and relax tendons. But the oyster mushroom has also made a name for itself in modern medicine. In China, for example, the dried fruiting bodies are used to cure lumbago and stiff limbs and tendons, while in the Czech Republic, oyster mushroom extracts are taken to prevent high cholesterol levels .

In contrast, a study by the Leibniz University of Hannover has shown that regular consumption of oyster mushrooms can have a positive effect on blood lipid levels.

In this study, 20 students with slightly elevated cholesterol levels put themselves at the service of science for three weeks. While one group ate 600 ml of dried oyster mushroom soup every day, the control group received the same amount of tomato soup.

In those subjects who ate the mushroom soup, a significant reduction in triglycerides – risk factors for cardiovascular disease and inflammation of the pancreas – was observed compared to the control group.

Furthermore, a significant reduction in “bad” LDL cholesterol and total cholesterol concentration was measured in the blood of the “mushroom group”.

In addition, Slovak researchers from the Research Institute of Nutrition in Bratislava have found that oyster mushrooms are a preventive remedy for colon cancer (3).

Anyone who eats oyster mushrooms is doing something good for their intestinal flora, which is partly due to the chitin. The intestine itself cannot use the indigestible chitin, but the intestinal bacteria can.

After eating edible mushrooms, the number of desirable intestinal bacteria increases because they find the polysaccharides that make up chitin particularly tasty. In this way, a healthy intestinal flora environment is created, which is particularly important for maintaining health.

Application:

To regulate cholesterol levels, 3 to 9 g of dried and powdered oyster mushrooms are recommended per day. The mushroom powder can be taken in the form of capsules, but can also be stirred into warm teas or soups, for example.

The crested ink cap blocks tumor cells

The shaggy ink cap (Coprinus comatus) is also known as the asparagus mushroom or ink cap and is native to Europe. It likes to appear on roadsides and in meadows, but has also discovered cities as a habitat. Large groups of shaggy ink caps can often be found even in the middle of residential areas. The edible mushrooms with their characteristic oval to bell-shaped caps feed on small nematodes, which again shows what wondrous creatures the mushrooms can be.

The crested ink cap is only considered an excellent edible mushroom when it is young, as the older members of the species melt into an inky liquid – which is where its name comes from. In the past, the decaying ink caps were actually used to make a type of ink that could be used to write.

Another special feature of the shaggy ink cap is that it is one of the few edible mushrooms that can be cultivated. The problem is that the mushroom has to be used very quickly, as even the young specimens turn inky soon after harvest. For this reason, the shaggy ink cap is primarily cultivated by enthusiasts.

In TCM, the shaggy ink cap is described as aiding digestion and is also used in the treatment of hemorrhoids. Chinese researchers have shown in experiments that the fungus has a 100 percent growth-inhibiting effect on malignant tumors of the connective and supporting tissue and a 90 percent growth-inhibiting effect on Ehrlich’s carcinoma (tumor of the skin cells) (10).

A study by the University of Haifa in Israel has shown that certain ingredients in the shaggy ink cap block the receptor sites for sex hormones on tumor cells. In this way, hormone-dependent cancers such as breast or prostate cancer can be positively influenced (4).

The blood sugar-lowering effect of the shaggy ink cap is also extremely interesting. A German mycologist named Kronberger, who himself suffered from diabetes, carried out self-experiments on this in the 1960s.

He discovered that the mushroom lowers blood sugar. Since then, various scientific studies have shown that even a small amount of the mushroom increases insulin secretion and lowers blood sugar in type 1 and type 2 diabetes, and is in no way inferior to conventional medications – but without causing any side effects.

Application:

In order for the ink cap mushroom to have its effect and regulate blood sugar, it must be consumed regularly – 100 to 200 g of fresh ink caps per day are recommended. However, 10 to 20 g of dried and powdered mushrooms can also be used, which – depending on preference – can be added to yoghurts, soups or stews, for example.

You can also take a shaggy ink cap extract, mixing half to a whole teaspoon of the extract with a little water or herbal tea twice a day. A fungal treatment should be carried out for at least three months.

The oyster mushroom is good for the memory

The king oyster mushroom ( Pleurotus eryngii), is characterized by its strong, hearty aroma, which is similar to the porcini mushroom. The edible mushroom has the advantage that it remains firm when cooked. It is less suitable for eating raw, however, as it is difficult to digest.

The oyster mushroom is rich in antioxidants and, according to a study, can therefore have a positive effect on Alzheimer’s disease. One of the main causes of Alzheimer’s disease is oxidative stress.

For the Taiwanese study, mice were fed oyster mushrooms for six weeks. After this time, their memory deficit had improved significantly, while the plaque deposits typical of Alzheimer’s disease had decreased. The researchers therefore suspect that oyster mushrooms could also promote memory in humans (13).

The shiitake mushroom protects against cervical cancer

The shiitake mushroom has a very specific healing effect. It can be used successfully to treat cervical cancer. Eating shiitake mushrooms alone may have a preventative effect.

Since mushrooms are very sensitive creatures and even noble edible mushrooms can lead to poisoning if collected, stored and prepared improperly, we would like to give you some important tips below.

10 Tips for Handling Edible Mushrooms

Prof. Lelley – the well-known mushroom researcher who invented mycotherapy – recommends: “Eat mushrooms and you’ll live longer!” – but only if neither poisonous mushrooms nor spoiled edible mushrooms end up in the cooking pot. If you treat the mushrooms carefully, however, you can benefit from both the culinary goodness and the healing effect.

How to collect mushrooms

Mushrooms can be collected in meadows and forests, autumn is the ideal time of year. In any case, it is important to only take those specimens that can be clearly identified. If you are unsure about certain mushrooms, you should not eat them under any circumstances, but contact a mushroom advice center first.

Carefully twist the mushrooms out of the ground. This is important because the ends of the stems often have important identifying features that are helpful in identifying the mushrooms. You should then cover the hole with soil again so that the mycelium does not dry out. It is better to leave very young edible mushrooms alone, as well as old specimens. Remember that most mushroom poisonings are not caused by poisonous mushrooms, but by old, spoiled edible mushrooms.

It is best to transport the treasures you have collected in airy baskets so that they stay fresh longer. You should also store specimens that you have not been able to clearly identify separately, as a green death cap, for example, can turn the best edible mushrooms into poisonous mushrooms by shedding spores.

Watch out for poisonous doppelgangers

Some edible mushrooms have poisonous counterparts that you should be able to tell apart when you are picking mushrooms. The inedible counterpart of the porcini mushroom, for example, is the bitter bolete, which tastes extremely bitter. The poisonous counterpart of the meadow mushroom is the death cap, which can be fatal.

The pleasantly nutty tasting and smelling parasol mushroom with its movable ring underneath the cap also has several lookalikes, some are poisonous, others are not. If the ring (the collar) cannot be moved, you can be sure that it is not a parasol mushroom, but perhaps a poisonous giant parasol mushroom.

Also find out whether there are restrictions or bans on gathering in your region.

Do edible mushrooms store radioactivity and heavy metals?

This does not affect us in Australia, but almost 40 years have now passed since the devastating reactor accident in Chernobyl – and some wild mushrooms are still significantly contaminated with radioactivity. The degree of contamination depends on both the variety and the location.

The least contaminated species are those that grow on wood, such as the oyster mushroom, while chestnut boletus, for example, is considered to be heavily contaminated. Russia and the Ukraine are among those affected, but also Eastern European countries such as Hungary and southern Germany and Switzerland.

Since mushrooms also accumulate heavy metals such as cadmium or mercury, experts generally recommends eating no more than 250 g of wild mushrooms per week (6). Children and pregnant women should be particularly careful, and anyone who wants to be on the safe side should opt for cultivated edible mushrooms.

When you buy edible mushrooms

Caution is advised not only when collecting mushrooms, but also when buying them in the supermarket. It is not uncommon for edible mushrooms to be offered for sale that are already spoiled.

This is because the mushrooms are often stored incorrectly or for too long. When edible mushrooms spoil, toxins develop that can result in mushroom poisoning. So when buying mushrooms, make sure that they are not packaged airtight (e.g. in plastic).

Furthermore, you should definitely avoid buying dried out, spotty or even moldy specimens. With larger specimens such as porcini mushrooms, you can also carry out a freshness test: simply press lightly on the cap with your index finger. If it is soft and gives way, the mushroom is most likely spoiled.

How to store edible mushrooms

As you already know, edible mushrooms only stay fresh for a few days. Wild mushrooms are best prepared on the same day. Since mushrooms are very sensitive to light, heat and pressure, they should be stored in an air-permeable container or in a paper bag in the vegetable compartment of the refrigerator.

Freezing edible mushrooms

Edible mushrooms can also be frozen to increase their shelf life. Before that, however, you need to clean them well, cut them into slices or pieces and then blanch them briefly. To do this, simply place the mushrooms briefly in boiling salted water, remove them and shock them in cold water. Then drain them well. It is best to pat each piece dry individually. Edible mushrooms will last for around 6 months in the freezer.

Pickling edible mushrooms

Apart from the ink caps, you can pickle all young, firm and worm-free edible mushrooms in broth, oil or vinegar. The best mushrooms for pickling include porcini mushrooms, button mushrooms, chanterelles, saffron mushrooms and butter mushrooms.

To marinate edible mushrooms in olive oil, first boil 1 liter of good wine vinegar, 0.5 liters of water, 2 tablespoons of salt and the spices of your choice, add 2 kg of mushrooms and let them boil for 5 to 10 minutes. Then pour off the liquid, spread the mushrooms out on a clean cloth and let them cool for a few hours. It is important that you do not touch the boiled mushrooms with your hands. In the meantime, sterilize the sealable glass containers you need.

Finally, keep adding a layer of mushrooms to the jar and cover them with high-quality olive oil until the jar is full and close it tightly. Always make sure that all mushroom parts are well covered with olive oil, otherwise mold will develop.

Drying edible mushrooms

It’s not rocket science to dry edible mushrooms yourself. First, you should halve them or cut them into thin slices and then dry them at around 40 degrees Celsius. A dehydrator is best for this, but you can also do it in the oven. You can place the mushroom slices on a baking tray lined with baking paper or on a wire rack. Select the convection function or leave the oven ajar.

An alternative is air drying. The mushrooms are also cut into slices, threaded onto strings and hung in a protected place (e.g. attic). In the warm season, the mushroom pieces can also be laid out on a cloth or parchment paper and dried in the sun.

Dried edible mushrooms should be stored airtight.

Preparing Edible Mushrooms

First of all, the motto is not to use canned goods, as more than half of the valuable ingredients are lost during the preservation process. Frozen mushrooms should not be thawed before preparation.

Before you prepare edible mushrooms you have picked yourself, you should clean them thoroughly. You can either brush them carefully under running water or dry them (with a soft, clean mushroom brush). However, do not leave the edible mushrooms in water, as they will absorb water like a sponge and lose their aroma. It is best to pat them dry after washing. Cultivated mushrooms, on the other hand, can be rubbed with a damp cloth.

Eating edible mushrooms raw?

The vast majority of mushrooms are poisonous when raw! However, the most common cultivated and edible mushrooms are generally not included. Button mushrooms, shiitake mushrooms and porcini mushrooms can be eaten raw in the usual quantities of around 50 g, for example marinated overnight (in the fridge) in lemon juice, olive oil, sea salt, garlic and herbs.

Anyone who doesn’t tolerate mushrooms well in general and has a sensitive digestive system should also heat these mushrooms for at least 15 minutes, as they are difficult to digest if cooked for a short time. The rule of thumb is: the smaller they are cut, the better digestion works – although we always point out that this is often not due to the size of the pieces, but rather to hectic eating and the reluctance to chew thoroughly. Anyone who eats calmly and chews leisurely will suddenly be able to tolerate many foods that previously caused discomfort.

Can you reheat edible mushrooms?

By the way, you can easily reheat dishes made with edible mushrooms. For decades, people were warned against this, but this was only because in the old days there were no refrigerators and cooked mushrooms spoiled easily. But if you left the dish in the refrigerator overnight, you can easily reheat it and enjoy it the next day or the day after.