Mushrooms offer a variety of health benefits, primarily due to their rich content of vitamins, minerals, antioxidants, immune-modulating compounds and phytochemicals. Here are some varieties for you to consider.

• shitake - high in B vitamins, copper, selenium, and antioxidants; supports immune and heart health

• maitake - rich in B vitamins, antioxidants, potassium, and beta-glucans; may help regulate blood sugar and support the immune system

• lion’s mane - phytochemicals may support brain health, nerve growth and longevity; source of zinc and potassium

• oyster - noted for high protein (by weight), fiber, and beta-glucans; good for immune support

• turkey tail - high in polysaccharides which may support immune function

• porcini - high in ergothioneine, an antioxidant that supports the immune system

Similar to many other plant foods, there are some nutrients (like vitamin C and some B vitamins) that are more bioavailable when the food is eaten raw, while others benefit from light cooking in order to increase their bioavailability. All of the mushrooms highlighted here can be eaten raw although porcini can cause gastrointestinal discomfort for some people - they are generally better tolerated and more digestible when cooked. When in doubt, lightly cook - overcooking can degrade some of the nutrients.

Incorporate a range of mushrooms to benefit from different nutrient profiles. Variety is key (as it is with most categories of food). Consuming mushrooms with other plant foods may enhance nutrient absorption and bioavailability, possibly through gut microbiome interactions.

Remember - health flourishes when you provide your body with a variety of what it needs and prefers, and limit the amount of toxic input.