Are Raw Mushrooms Safe to Eat? What You Need to Know

Mushrooms have long been celebrated for their versatility and impressive health benefits, from supporting mental health to providing a rare plant-based source of vitamin D. But when it comes to eating mushrooms raw, you might wonder: Is it safe? And if so, which types are best enjoyed uncooked?

Here’s what experts have to say about the safety and nutritional perks of raw mushrooms and how to prepare them for the most delicious and healthful experience.

Are Raw Mushrooms Safe to Eat?

The safety of eating raw mushrooms largely depends on the type of mushroom. Of the 14,000 known species of mushrooms, only about 2,200 are edible, and even fewer are commonly available. Some mushrooms, like morels, must always be cooked to eliminate toxins. Others, including the mushrooms you’ll typically find at the supermarket, are generally safe to eat raw:

• White button

• Crimini

• Portabella

• Oyster

• Shiitake

A Note of Caution:

Mushrooms can absorb heavy metals and toxins from the soil, such as mercury, lead, and arsenic. While these risks are minimal in farmed varieties, foraging for wild mushrooms should only be done under the guidance of a trained expert to avoid potentially deadly mistakes.

Benefits of Eating Raw Mushrooms

Raw mushrooms retain their full complement of nutrients, offering several health advantages:

• Rich in Selenium: Works with antioxidants to protect cells.

• Vitamin D Source: Particularly when grown under UV light, mushrooms can provide this essential nutrient for bone and brain health.

• Vitamin B6 Boost: Supports metabolism and energy production.

Additionally, research has linked mushroom consumption to:

• Reduced cancer risk: A 2021 review in Advances in Nutrition found that regular mushroom intake was associated with a lower risk of total and breast cancer.

• Improved cognitive health: Older adults who ate mushrooms twice a week had a lower risk of mild cognitive impairment, a risk factor for Alzheimer’s, according to a study in Singapore.

Cooked vs. Raw Mushrooms: Which Is Healthier?

The healthiest way to eat mushrooms is the way that makes them most enjoyable for you. While eating them raw preserves all their nutrients, cooking mushrooms can enhance their flavor and texture.

Cooking methods also have some added benefits:

• Cooking reduces agaritine, a naturally occurring compound in white button mushrooms that has raised concerns for its carcinogenic potential.

• Heat can make certain nutrients more bioavailable and improve digestibility.

Preparation Tips for Raw Mushrooms

If you enjoy raw mushrooms, here are some tips for preparation:

• Clean thoroughly: Use a brush or cloth to remove dirt. Avoid rinsing or soaking, as water can make mushrooms soggy.

• Marinate for flavor: Enhance raw mushrooms by marinating them in olive oil, lemon juice, and herbs like parsley or tarragon.

• Slice thinly: Thinly sliced mushrooms are easier to chew and blend seamlessly into salads or cold dishes.

FAQs About Eating Raw Mushrooms

1. Are raw mushrooms bad for you?

Farmed mushrooms from trusted sources are generally safe to eat raw. However, cooking reduces any potential risks, like the presence of agaritine in white button mushrooms.

2. Can you eat raw mushrooms while pregnant?

Pregnant individuals should exercise caution with raw mushrooms to minimize the risk of foodborne illness. Cooking mushrooms is a safer option during pregnancy and offers additional health benefits, such as reducing the risk of gestational diabetes and preeclampsia.

The Bottom Line

Mushrooms are nutritional powerhouses, whether eaten raw or cooked. While common varieties like button, crimini, and portabella are safe to eat raw, cooking may unlock deeper flavors and enhance digestibility. Whichever method you choose, mushrooms can be a versatile, healthful addition to your diet.

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