Posted by Ingrid Bauer, MD, MS on Nov 11th 2024
Used for centuries for their nutritional and health benefits, modern science now backs the many ways medicinal mushrooms serve as effective allies in enhancing overall health and well-being. Rich in a plethora of bioactive chemicals that provide a variety of health benefits, medicinal mushrooms have the ability to transform your approach to wellbeing, from increasing immunity to improving cognitive function.
Key Takeaways:
1. Mushrooms contain bioactive compounds with potential health benefits, including immune-boosting, anti-inflammatory, and antioxidant properties.
2. Mushrooms can help modulate the immune response to fight infections or help the body fight diseases. They can also help regulate blood sugar levels, improve lipid profiles, and help with overall cardiovascular health.
3. Edible mushrooms like shiitakes, maitakes, and oyster mushrooms can be easily incorporated into numerous dishes to bring those mushrooms to that perfect flavor and nutritional value.
The mycelia and fruiting bodies of many edible and woody fungi have broad-spectrum health benefits, from immune-supporting compounds, to healthy proteins, as well as important vitamins and minerals. Countless studies point to the benefits of mushrooms for the immune system, a healthy inflammatory response, cardiovascular health, and normal blood sugar. If you take medications for cancer or diabetes, blood thinners, or immunosuppressants, talk to your physician before consuming large quantities of medicinal mushrooms.
Many medicinal mushrooms make delectable dishes, such as shiitake (Lentinus edodes), maitake (Grifola frondosa), lion’s mane (Hericium erinaceus) and oyster mushroom (Pleurotus ostreatus). Like button mushrooms, edible mushrooms taste great sauteed fresh in butter with thyme and a dash of salt and pepper, or rehydrated in a soup, edible mushrooms. As a regular addition to any diet, mushrooms are high in protein, B vitamins, vitamin D, minerals including iron and zinc, and many phenolic compounds with anti-inflammatory and immune-modulating functions.
Woody fungi such as reishi (Ganoderma lucidum), turkey tail (Coriolus versicolor), cordyceps (Cordyceps militaris), and chaga (Inonotus obliquus) are extra fibrous and not suitable for direct consumption. These mushrooms need to be thinly sliced or powdered and then cooked in water to extract the medicinal polysaccharides. Using a pressure cooker and a small amount of baking soda (or something alkaline) can accelerate and enhance the extraction process.
Immune support
Medicinal mushrooms contain a host of compounds that modulate multiple functions in our innate and adaptive immune response and can impact our body’s ability to combat infections and respond to internal processes such as cancer and autoimmune conditions. These compounds include polysaccharides (especially beta-D-glucans), terpenes, lectins, and fungal immunomodulatory proteins (FIPs).
Shiitake (Lentinus edodes) and turkey tail (Trametes versicolor) are rich in polysaccharides with antitumor action, including beta-d-glucans and polysaccharide peptides (PSP). These mushrooms are widely used in integrative cancer therapy in Asia, both to fight cancer cells and to buffer the side effects of chemotherapy.
Reishi (Ganoderma lucidum) is rich in polysaccharides that direct the immune response, as well as triterpenoids, powerful antioxidant compounds that reduce inflammation. Reishi has been shown to benefit our response to viral and bacterial infections and inflammatory conditions such as asthma.
Blood sugar support
Blood sugar balance depends on many interrelated factors, including the production of insulin by the pancreas, the storage and release of glycogen in the liver, as well as the sensitivity of the body’s cells to insulin. Mushroom polysaccharides such as beta-glucan have been shown to modify the absorption of glucose in the gut, protect the pancreatic cells that make insulin, and improve insulin sensitivity.
Other active compounds such as terpenoids help improve how the liver stores & releases glycogen, stabilizing blood glucose levels. The rich concentration of micronutrients including selenium and chromium in mushrooms may contribute to their hypoglycemic activity of mushrooms. Oyster, shiitake, and maitake mushrooms are two delicious edible mushrooms that have been shown to benefit lower blood sugar levels.
Lipid balance
Medicinal mushrooms support healthy lipid balance through multiple mechanisms. Beta-glucans and chitin are mushroom constituents that humans cannot digest, but they feed beneficial bacteria in the gut, which in turn reduce LDL (“bad cholesterol”). Beta-glucans also block the reabsorption of cholesterol in the gut, and the fiber content in mushrooms improves the excretion of excess fats and other waste products from the body. Maitake and shiitake mushrooms are best known for supporting healthy cholesterol levels.
Cognitive and mood support
Many of the same compounds in medicinal mushrooms that support healthy immune and metabolic function–namely polysaccharides, phenolic acids and terpenoids–also come in to play to support brain health. This is in part because of what we now know about the role that chronic inflammation, high blood sugar, and unhealthy lipid balance play in the development of Alzheimer’s disease and other neurodegenerative conditions.
Lion’s mane (Hericium erinaceus) has risen to the top of the mushroom world due to hericenones and erinacenes, two of its unique compounds that cross the blood-brain barrier and demonstrate neuroprotective effects in animal and human studies. Clinical trials have demonstrated improvement in memory in older adults with mild cognitive impairment using concentrated extracts of lion’s mane mushroom. Lion’s mane has also been shown to improve mood and lower anxiety in younger adults.
What is each mushroom best for?
Shiitake (Lentinus edodes): Immune support, blood sugar and lipid balance, cancer support
Maitake (Grifola frondosa): Immune support, blood sugar and lipid balance
Lion’s mane (Hericium erinaceus): Cognitive support, blood sugar and lipid balance
Oyster mushroom (Pleurotus ostreatus): Blood sugar and lipid balance, cognitive support, immune support
Reishi (Ganoderma lucidum): Support liver health, calm the nervous system calm, cancer support, immune support.
Turkey tail (Coriolus versicolor): Cancer support
Cordyceps (Cordyceps militaris): Support healthy energy levels and athletic performance, cancer support, blood sugar balance
Chaga (Inonotus obliquus): Immune support, cancer support, blood sugar and lipid balance
Final Thoughts
Medicinal mushrooms have many health benefits that complement a holistic approach to well-being. They make a wonderful contribution to a healthy plant-centric diet, regular exercise, optimal sleep, and stress reduction. Merging the effect of medicinal mushrooms with these meaningful lifestyle habits can enhance your body’s natural healing abilities and sense of wellness.
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FAQs
1. Are medicinal mushrooms safe to consume?
Answer: While medicinal mushrooms are generally safe for most individuals, it's vital to talk with a healthcare practitioner before adding them to your routine, especially if you have underlying health issues or are on medication. Some people may encounter minor side effects, such as digestive upset. Never collect wild mushrooms unless you are an expert in identification. Many mushroom species are toxic or even deadly, so proper identification is critical for safety.
2. Can medicinal mushrooms boost the immune system?
Answer: Yes, numerous medicinal mushrooms, such as Reishi, Shiitake, and Turkey Tail, have been shown to improve immune function, supporting the body to fight against infections and diseases.
3. Can medicinal mushrooms help with focus and mood?
Answer: Some studies suggest that certain medicinal mushrooms, such as Lion's Mane and Reishi, may have positive effects on mood and cognitive function. However, more research is needed to fully understand their potential benefits for anxiety and depression. It's important to consult with a mental health professional for appropriate treatment.
References
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