Best mushrooms for health are enjoyed around the world in culinary dishes or steeped to create tea. They offer a range of nutritional benefits and are low in calories.

Some mushrooms are high in vitamin D, which is important for bone health and immune system function. The fungi also contain compounds called beta glucans, which may help fight inflammation in the body. Researchers have been reporting all sorts of mushroom benefits in lab tests, from killing cancer in cell cultures to lowering insulin resistance in diabetic mice. But research on actual people is limited. One outlier: Shiitake mushroom extracts seem to prolong the lives of stomach cancer patients undergoing chemotherapy, and maitake (hen of the woods) and scaly wood mushrooms are thought to strengthen the immune systems of breast cancer survivors.

Among mushrooms, shiitake and oyster offer the highest levels of protein. Adding them to meatless dishes provides a complete protein and cuts fat and sodium. Mushrooms can replace up to half the meat in many recipes without sacrificing flavor or texture.

Nature’s Treasure Trove: Best Mushrooms for Health

When choosing mushroom supplements, be sure to read labels carefully. Some mushroom products use filler ingredients, which can make the pills less potent. Some mushroom products, such as lion’s mane (Hericium erinaceus) and cordyceps, are marketed for their ability to boost brain function, but there isn’t enough evidence to support those claims.

While mushrooms have many health benefits, it’s still best to get the bulk of your nutrients from whole foods. In addition to reducing inflammation and boosting immunity, a balanced diet is the best way to prevent disease and maintain good health.