Oyster mushrooms (Pleurotus species) are a type of edible mushroom known for their delicate texture and fan-shaped caps. While mushrooms belong to the fungi kingdom, not plants, they are a great addition to any plant-based diet.
There are around 40 species of oyster mushrooms, with the most common being the American oyster mushroom (Pleurotus ostreatus). All species of oyster mushrooms are edible and are commonly found in dishes like pasta and stir-fries.
Oyster mushrooms are well-known for their incredible health benefits, as they contain a variety of potent compounds and have been used in traditional medicine for centuries. In this article, we will explore the seven major health benefits of oyster mushrooms.
1. Nutrient-Rich
Oyster mushrooms are packed with fiber, vitamins, minerals, and other important nutrients. They are low in carbohydrates, making them a great choice for those on low-carb diets.
One cup (86 grams) of raw oyster mushrooms (P. ostreatus) contains:
- Calories: 28 kcal
- Carbs: 5 grams
- Protein: 3 grams
- Fat: <1 gram
- Fiber: 2 grams
- Niacin (Vitamin B3): 27% of the daily recommended intake (RDI)
- Pantothenic Acid (Vitamin B5): 22% of the RDI
- Folate: 8% of the RDI
- Choline: 8% of the RDI
- Potassium: 8% of the RDI
- Iron: 6% of the RDI
- Phosphorus: 8% of the RDI
- Zinc: 6% of the RDI
Oyster mushrooms also contain small amounts of Vitamin D and selenium.
Summary
Oyster mushrooms are an excellent source of fiber, protein, and a wide range of vitamins and minerals.
2. High in Antioxidants
Oyster mushrooms are rich in antioxidants, which help reduce oxidative stress in the body.
For example, extracts from P. ostreatus have been found to contain seven phenolic compounds, including gallic acid, chlorogenic acid, and rutin—these compounds provide antioxidant effects in the body.
Additionally, oyster mushrooms contain an amino acid called ergothioneine, which is a potent antioxidant.
A 2007 study found that when elderly rats were given oyster mushroom extracts, their antioxidant levels increased, and markers of inflammation (including malondialdehyde) were reduced.
Similarly, a 2020 rat study found that oyster mushroom extracts showed antioxidant effects and helped reduce liver damage caused by toxic chemicals.
A 2016 in vitro study found that extracts from the grey oyster mushroom (Pleurotus pulmonarius) inhibited oxidative damage in human artery cells and prevented the oxidation of low-density lipoprotein (LDL, or “bad cholesterol”), potentially due to ergothioneine.
While animal and in vitro studies suggest that oyster mushrooms can provide antioxidant protection and may help prevent cellular damage, more human research is needed to confirm these effects.
Summary
Oyster mushrooms are a good source of antioxidants. Based on in vitro and animal studies, they may help protect cells from damage, but further human studies are needed to verify these effects.
3. May Benefit Heart Health
Oyster mushrooms may help support heart health by reducing risk factors for heart disease, such as high cholesterol and high blood pressure.
P. ostreatus is particularly rich in compounds beneficial to heart health, including a type of fiber known as beta-glucan.
Beta-glucans can be fermented by gut bacteria into short-chain fatty acids, which help reduce cholesterol production in the body. Interestingly, P. ostreatus provides twice the amount of beta-glucan found in white button mushrooms (Agaricus bisporus).
A 2011 small-scale randomized controlled trial found that participants who ate a soup containing 30 grams of dried oyster mushrooms for 21 days had reductions in triglycerides, total cholesterol, and oxidized LDL cholesterol levels.
Additionally, a 2020 review of eight human studies found that consumption of P. ostreatus helped lower blood sugar, triglycerides, blood pressure, and insulin levels—factors that could reduce the risk of heart disease.
However, the authors noted that all available studies had a high risk of bias, and better-designed research is needed to understand P. ostreatus‘s effects on heart health.
Summary
Some studies suggest that consuming oyster mushrooms may help reduce heart disease risk factors like high blood pressure and high cholesterol, but more high-quality human studies are needed.
4. May Improve Blood Sugar Regulation
In addition to supporting heart health, oyster mushrooms may help regulate blood sugar levels.
A study with 22 participants, including diabetic and non-diabetic individuals, found that after consuming oyster mushroom powder, post-meal blood sugar levels were reduced. Researchers speculate that oyster mushrooms may improve blood sugar levels by enhancing the body’s use of sugar and inhibiting certain glucose-raising proteins.
A 2007 study involving 30 hospitalized diabetic patients found that after eating 150 grams of cooked P. ostreatus for seven days, fasting blood sugar dropped by 22%, and post-meal blood sugar levels decreased by an average of 23%.
After participants stopped eating oyster mushrooms for one week, their fasting and post-meal blood sugar increased by 13% and 20%, respectively. The treatment also significantly lowered participants’ blood pressure, cholesterol, and triglyceride levels.
A 2020 review concluded that these potential blood sugar-lowering effects may be due to the high beta-glucan content in oyster mushrooms, as this fiber can slow down the digestion and absorption of carbohydrates.
Summary
Research on diabetic and non-diabetic individuals has shown that oyster mushrooms may help improve blood sugar levels and other health markers as part of a diet or supplement regimen.
5. Supports Immune Health
Oyster mushrooms may help support the immune system in several ways.
For example, beta-glucans from P. ostreatus (called Pleuran) have been shown to have immune-modulating effects. Oyster mushrooms may also have antiviral and antibacterial properties.
In a 130-day study, 90 participants with herpes simplex virus type 1 (HSV-1) were given a combination of Pleuran, Vitamin C, and zinc. The results showed that participants who received the Pleuran supplement had improved symptoms of HSV-1, with reduced duration and severity of respiratory symptoms compared to those who took Vitamin C alone.
Pleuran supplementation has also been shown to significantly improve symptoms in children with recurrent respiratory infections and reduce the incidence of upper respiratory infections in athletes.
Furthermore, an 8-week study involving 41 participants found that taking oyster mushroom extract supplements daily increased interferon-gamma (IFN-γ), a molecule that plays a key role in immune defense, more effectively than a placebo.
These mushrooms also demonstrated antiviral and antibacterial effects.
However, research on the potential immune benefits of whole oyster mushrooms (as opposed to extracts and supplements) is still limited and requires further investigation.
Summary
Certain extracts from oyster mushrooms may help support immune health, but more research is needed to understand the full effects of consuming whole oyster mushrooms on immune function.
6. Other Potential Benefits
In addition to the benefits mentioned above, research suggests that oyster mushrooms may promote health in other ways:
- Cancer-Fighting Properties: Some studies suggest that oyster mushrooms may have anticancer effects, inhibiting cancer cell growth and inducing apoptosis (cell death).
- Stress and Anxiety Relief: A small 2018 clinical study found that consuming oyster mushrooms helped alleviate stress and anxiety.
Summary
Oyster mushrooms have shown a variety of potential health benefits, including anticancer and anxiety-relieving effects, although these benefits need more research to be confirmed.
7. Easy to Incorporate into Your Diet
Oyster mushrooms are not only healthy but also easy to incorporate into your daily diet. They can be added to stir-fries, soups, salads, or used as a topping for sandwiches and pasta, offering a delicious way to boost your nutrition.
Summary
Oyster mushrooms are flavorful and versatile, making them an easy and nutritious addition to a variety of dishes.
In conclusion, oyster mushrooms are not only nutritious but also provide a wide range of health benefits, including antioxidant, heart health, and immune support. By incorporating them into your diet, you can enjoy their many health-boosting properties.
