Eating 2 Mushrooms Every Day May Lower Cancer Risk, Study Finds

Mushrooms can be a pretty divisive food: You either love them or you hate them. If you're in the latter camp, though, it might be time to start acquainting yourself with these nutrient-dense powerhouses. A review published in the journal Advances in Nutrition found that eating two medium-size mushrooms every day may lower cancer risk by 45%1. 

The nutritional and overall health benefits of mushrooms are far-reaching, so to get a better read on the association between mushroom intake and cancer risk, researchers from Pennsylvania State University conducted a systematic review and meta-analysis of 17 cancer studies. 

"Edible mushrooms are...rich in bioactive compounds, including phytochemicals (alkaloids, phenolic acids, flavonoids, carotenoids), fiber, polysaccharides, selenium, vitamins (e.g., niacin, thiamin, riboflavin, ascorbic acid, and vitamins B and D), and the crucial antioxidants ergothioneine and glutathione, which may play a significant role in the prevention of cancer," the study states. 

In short: They're chock-full of beneficial nutrients. 

While ergothioneine is most potent in shiitake, oyster, maitake, and king oyster mushrooms, the research points out that other varieties, like white button, cremini, and portobello mushrooms are still associated with a lower cancer risk. (To expand your mushroom palate, check out this deep dive into 13 mushroom types, their benefits, and how to eat them.) 

If you're not in love with the flavor or texture of mushrooms, don't worry! The findings show that it only takes about ⅛ to ¼ cup (about 2 mushrooms) daily to make a difference—a 45%-lower-risk kind of difference. So, start out by sneaking the veggie into your favorite dishes: As a popular plant-based alternative to meat, you might not even notice them.