Two

Shimeji Mushrooms

According to Miyashita, shimeji mushrooms, which can be either brown or white, are a staple in Japanese cooking, including in Okinawa. This type of mushroom contains iron, calcium, potassium, fiber, and even a little bit of protein. Shimeji mushrooms also contain a B vitamin called niacin, which has neuroprotective properties. In other words, these 'shrooms are literal brain food.

Try shimeji mushrooms prepared simply as a side with a little soy sauce, garlic, and butter.

Three

Maitake Mushrooms

“Generally mushrooms are rich in vitamin D, but maitake mushrooms have the highest vitamin D content,” Miyashita says. A refresher on why getting enough vitamin D is a must: It supports the immune system, helps with calcium absorption, protects against chronic inflammation, and has been linked to longevity.

Enjoy these stellar 'shrooms packed with vitamin D by sautéing ’em up with tahini, miso dressing, and seaweed flakes or marinating them to add to a salad.

Four

Enoki Mushrooms

Enoki mushrooms, also common in Okinawa, are long, thin, white mushrooms that have a mild taste which makes them super versatile. This type of mushroom is abundant in B vitamins, especially B1 (thiamin), Miyashita says. Thiamin is key to maintaining healthy blood levels, making enoki another mushroom that directly benefits the cardiovascular system.

Cook enoki on the skillet with sesame oil, ginger, garlic, and soy sauce for a flavor-rich side dish.

Five

Matsutake Mushrooms

This mushroom variety is more expensive than others because it’s a little trickier to cultivate. In fact, matsutake are so prized that they’re considered a delicacy. But if you can get your hands on some, your body will certainly benefit. They contain beta glucan, which helps improve cholesterol and may even help protect against certain types of cancer.    

Since matsutake mushrooms are more of a special-occasion 'shroom, use them to make simple dishes in which they can shine, such as Wild Pine Mushroom Rice or Matsutake Baked in Parchment with Fresh Herbs.

While every mushroom type has its own unique characteristics, many fungi have a number of overlapping benefits. Miyashita points out all mushrooms have fiber, antioxidants, and trace minerals that are highly beneficial. So, if you can’t find one of the above five kinds of mushrooms at your local grocery store, get what’s accessible to you. Then, start cooking! “In Japan, people use mushrooms almost every day in miso soup or with rice or salads,” Miyashita says. If you’re looking for a way to begin incorporating mushrooms into your diet, you can start there, but have fun experimenting with them in new ways too. After all, with any luck, you’ll be eating mushrooms for a very, very long time.