Laura Smith
Mushrooms are a good source of vitamins, minerals, and antioxidants, and are often touted as a superfood. They are low in calories, cholesterol, and sodium, and are the only vegan, non-fortified dietary source of vitamin D. They have been used in Eastern medicine for thousands of years, and are currently gaining traction in the wellness industry. The Lion's Mane mushroom, for example, is known for its brain health benefits, while Reishi is considered a superior adaptogen that helps manage physical, mental, and emotional stressors. With their delicate flavour and meaty texture, mushrooms can be a tasty and nutritious addition to any diet.
| Characteristics | Values |
|---|---|
| Nutritional content | Low in calories, cholesterol, and sodium; rich in vitamins, minerals, protein, and antioxidants |
| Health benefits | May help prevent cancer, Alzheimer's, heart disease, and diabetes; supports immune system functionality, improves gut health, and lowers blood pressure |
| Culinary versatility | Can be used as a substitute for meat in many dishes, adding flavor and nutrition; can be prepared in a variety of ways |
| History | Used in Eastern and Traditional Chinese Medicine for thousands of years; gaining traction in the wellness industry |
| Types | Lion's Mane, Reishi, Chaga, Cordyceps, Turkey Tail, Maitake, Cremini, Portobello, Shiitake, Tremella |
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What You'll Learn
Medicinal mushrooms are a good source of vitamin D
Mushrooms are a good source of vitamin D, which is important for bone and immune health. Vitamin D helps the body absorb calcium to maintain and build strong bones. Mushrooms are the only vegan, non-fortified dietary source of vitamin D. White button, portabella, and cremini mushrooms provide the most vitamin D after exposure to UV light or sunlight. To get the recommended daily amount, slice three mushrooms (or one portabella), expose them to sunlight for at least 15 minutes, and then consume them. Maitake mushrooms are another option to consider, as eating a little more than one cup of them provides the recommended daily amount of vitamin D without the need for sun exposure.
Mushrooms are a type of fungus that has been used in Eastern medicine for thousands of years. They are low in calories, cholesterol, and sodium, and they are a good source of vitamins and minerals, making them a healthy and tasty addition to any diet. They are also a rich source of potassium, which helps to reduce the negative impact of sodium on the body and lower blood pressure.
In addition to vitamin D, mushrooms contain other essential nutrients such as protein, fiber, and antioxidants. These nutrients can provide various health benefits, such as reducing the risk of developing serious health conditions like Alzheimer's, heart disease, and cancer. For example, a review of 17 cancer studies showed that eating just 18 grams of mushrooms per day may lower the risk of cancer by up to 45%. Mushrooms are also a good source of vitamin B6, which helps the body form red blood cells, proteins, and DNA. Shiitake mushrooms, in particular, are an excellent source of vitamin B6.
Lion's Mane mushrooms, a species of mushroom with long, cascading shaggy spines, are known for their cognitive benefits. They contain compounds that support brain health and improve memory and concentration. Traditional Chinese Medicine (TCM) has used Lion's Mane mushrooms to treat digestion issues, increase energy, and regulate water in the body.
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They are packed with vitamins, minerals and antioxidants
Medicinal mushrooms are packed with vitamins, minerals, and antioxidants, making them a nutritional powerhouse. They are an excellent source of vitamin D, which is important for bone and immune health. White button, portabella, and cremini mushrooms provide the most vitamin D when exposed to UV light or sunlight. Maitake mushrooms are another excellent source of vitamin D, with a cup of these mushrooms providing the recommended daily amount.
Mushrooms also contain B vitamins, including thiamine, riboflavin, B6, and B12. Shiitake mushrooms, in particular, are a good source of vitamin B6, which helps the body form red blood cells, proteins, and DNA. Additionally, mushrooms are a rich source of potassium, which can help reduce blood pressure by lessening the tension in blood vessels and reducing the negative impact of sodium in the body.
The antioxidant properties of mushrooms are also noteworthy. Mushrooms contain ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. Choline, another antioxidant found in mushrooms, has been suggested to reduce the risk of certain types of cancer. However, studies on the cancer-fighting properties of choline have produced mixed results.
Turkey Tail mushrooms are another variety that contains a broad array of compounds, including antioxidants, prebiotics, and beta glucans, which support immune health and improve gut health. The Tremella mushroom, also known as Tremella fuciformis, is valued for its hydrating properties and its potent antioxidant, anti-aging, immune-boosting, gut-nourishing, and neuroprotective benefits.
Lion's Mane mushrooms are known for their cognitive benefits, containing natural nutrients such as erinacines and hericenones that support brain health and improve memory. These mushrooms have been used in Traditional Chinese Medicine to support digestion, energy, and water regulation and as a tonic for stress-related disorders.
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They are low in calories, cholesterol and sodium
Medicinal mushrooms are widely considered a superfood due to their many health benefits. They are low in calories, making them an excellent food for those watching their weight. They are also low in cholesterol, which is beneficial for heart health.
Cholesterol is a waxy, fat-like substance found in the body's cells. While the body needs some cholesterol to function properly, too much can lead to a build-up in the arteries, increasing the risk of heart disease and other health issues. Mushrooms, especially shiitake mushrooms, are low in cholesterol and contain compounds that inhibit the production of cholesterol, block its absorption, and lower overall cholesterol levels in the blood.
Medicinal mushrooms are also low in sodium. An entire cup of white button mushrooms, for example, contains just five milligrams of sodium. This is beneficial for those watching their blood pressure, as sodium intake is linked to increased blood pressure. Mushrooms can be used as a substitute for saltier ingredients, such as meat, to reduce sodium intake without sacrificing flavor.
In addition to being low in calories, cholesterol, and sodium, medicinal mushrooms are packed with essential vitamins, minerals, protein, and antioxidants. They are the only vegan, non-fortified dietary source of vitamin D, which is important for bone health and immune function. Mushrooms also contain vitamin B6, which helps the body form red blood cells, proteins, and DNA.
The health benefits of medicinal mushrooms have been recognized for thousands of years, especially in Eastern and Traditional Chinese Medicine. Today, they are gaining traction in the wellness industry as a versatile and powerful superfood.
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They can help prevent cancer
Medicinal mushrooms have been used in Eastern medicine for thousands of years. In Japan and China, certain mushrooms are routinely used to complement cancer treatments. There have been more than 2,000 studies focused on mushrooms and cancer in the last 10 years.
Mushrooms are a rich, low-calorie source of fiber, protein, and antioxidants. They may also help to lessen the risk of developing serious health conditions such as Alzheimer’s, heart disease, cancer, and diabetes. A review of 17 cancer studies from 1966 to 2020 shows that eating just 18 grams of mushrooms a day may lower your risk of cancer by as much as 45%. Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage.
Shiitake mushrooms are the only medicinal mushrooms that can easily be bought whole in grocery stores. They are native to East Asia and are valued in some cultures as an anti-cancer agent. One shiitake extract called lentinan is a beta glucan. This is a type of complex sugar compound. Beta glucan may stimulate the immune system. It may do this by triggering certain cells and proteins in the body to attack cancer cells. In laboratory studies, it seems to slow the growth of some cancer cells.
A Brazilian study looked at Agaricus sylvaticus mushrooms. People taking part had the mushroom as part of their diet after bowel cancer surgery. It found that people who had the mushrooms had a better quality of life compared to those who didn't.
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They have been used in traditional medicine for thousands of years
Medicinal mushrooms have been used in traditional medicine for thousands of years. In traditional Chinese medicine (TCM), Lion's Mane, or Hericium erinaceus, is used for the spleen and its association with digestion, energy, and water regulation. TCM also uses Lion's Mane as a tonic for stress-related disorders and lack of energy. The Japanese call Lion's Mane Yamabushitake, after the worshipping Buddhist monks who used it to increase their ability to concentrate during meditation.
Revered in traditional medicine as the "mushroom of immortality," Reishi is another one of the most popular medicinal mushrooms because of its wide range of health benefits. Reishi contains beta glucans that support immune system functionality. It also contains a complex array of triterpene compounds that help support and regulate mood.
Turkey Tail is one of the most researched functional mushrooms for its powerful natural polysaccharides. The beta glucans and other bioactive compounds, such as antioxidants, found in this mushroom support immune health. Turkey Tail contains a broad array of compounds, including prebiotics known to improve gut health, which play a role in supporting immune system vitality. It has been brewed in Chinese medicinal teas for thousands of years.
Tremella, or Tremella fuciformis, is a highly valued historical treasure of China. Due to the rarity of T. fuciformis in the wild, this mushroom was once only available to royalty or the wealthy. It has been said that concubine Yang Guifei—one of the “Four Great Beauties” of Chinese history—used the superfood to maintain her youthful appearance.
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Frequently asked questions
Yes, medicinal mushrooms are superfoods. They are low in calories, cholesterol and sodium, and are a good source of vitamins, minerals, protein, and antioxidants.
Medicinal mushrooms are known to have several health benefits. They are a good source of vitamin D, which helps with bone and immune health. They also contain potassium, which is known to reduce the negative impact of sodium on the body and lower blood pressure. Mushrooms are also said to help prevent several types of cancer.
There are many types of medicinal mushrooms, including Lion's Mane, Reishi, Chaga, Cordyceps, Turkey Tail, and Maitake.
Medicinal mushrooms can be incorporated into your diet in various ways. They can be chopped up and added to sauces, soups, and stir-fries. They can also be sliced and added to meals raw to add texture and flavor. Additionally, powdered medicinal mushrooms can be added to breakfast meals, pre-workout liquids, smoothies, and coffee.
