Emma Wilson
Mushrooms are increasingly being recognised for their therapeutic potential, and are the subject of nutraceutical and pharmaceutical research. The demand for mushroom extracts is surging, driven by their health-promoting benefits. However, the beneficial compounds in mushrooms are locked within their tough cell walls, which our stomachs cannot break down. Therefore, an extraction process is required to break down these cell walls and make these compounds available for our bodies to use. The extraction process depends on the solubility of the compounds, with hot water extraction used for water-soluble compounds, and alcohol extraction for alcohol-soluble compounds. Water-soluble mushroom extracts are highly desirable due to their rapid absorption and ease of incorporation into various consumer products. However, oil-based mushroom extracts are also available, which may be preferable for fat-soluble components.
Are mushroom extracts fat-soluble?
| Characteristics | Values |
|---|---|
| Mushroom extracts fat-soluble | Some mushroom extracts are fat-soluble. For example, Reishi mushrooms contain some fat-soluble substances. However, mushroom extracts are more commonly water-soluble or alcohol-soluble. |
| Mushroom supplements | Mushroom supplements are available in various forms, including powder, tinctures, and capsules. |
| Extraction methods | Hot water extraction, alcohol extraction, and dual extraction (using both hot water and alcohol) are common methods for extracting compounds from mushrooms. |
| Water-soluble compounds | Water-soluble compounds in mushrooms include beta-glucans, polysaccharides, and B vitamins. |
| Alcohol-soluble compounds | Alcohol-soluble compounds in mushrooms include triterpenes, sterols, terpenoids, and flavonoids. |
| Benefits of mushroom extracts | Mushrooms have been used as medicine for thousands of years and are known for their healing, cleansing, and immune-boosting properties. They are also a good source of antioxidants, anti-inflammatory compounds, and fiber. |
| Recommended mushrooms for hot water extraction | Cordyceps, Lion's Mane, Turkey Tail, Shiitake, and Maitake mushrooms are commonly used for hot water extraction due to their water-soluble active ingredients. |
| Recommended mushrooms for dual extraction | Reishi and Chaga mushrooms benefit from dual extraction as they contain both water-soluble and alcohol-soluble compounds. |
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What You'll Learn
- Reishi and chaga mushrooms are the only types that benefit from dual extraction
- The main benefit of mushroom extracts is breaking down cell walls to access compounds
- Hot water extraction is the most common method for preparing mushroom supplements
- Alcohol extraction is used to isolate terpenes, sterols, and flavonoids
- Some mushrooms contain fat-soluble vitamin D, which can be lost when cooking in fat
Reishi and chaga mushrooms are the only types that benefit from dual extraction
Mushrooms contain some constituents that are water-soluble, such as beta-glucans, and other constituents that are alcohol-soluble, such as triterpenes. A dual extraction process uses both water and alcohol to pull out all of the constituents and results in a shelf-stable end product.
For other types of mushrooms, dual extraction is not necessary and can even be detrimental. For example, for mushrooms like cordyceps, lion's mane, turkey tail, shiitake, and maitake, the important active ingredients are beta-glucans, which are water-soluble. Using alcohol or dual extraction for these mushrooms is not recommended because the alcohol would cause some of the beta-glucans to solidify and be filtered out of the liquid.
There are different methods for performing dual extraction. One method is to first extract the mushrooms with hot water or alcohol, and then extract the remaining plant material again with the other method. The liquid from both extractions is then combined to form the dual extract. The alcohol percentage in the final product should be between 25% and 35% to make the dual extraction shelf-stable.
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The main benefit of mushroom extracts is breaking down cell walls to access compounds
Mushroom extracts are created by breaking down the tough cell walls of the fruiting body. The cell wall of a mushroom is made of a super tough substance called chitin, which is the same structure found in crustacean and insect shells. The mushroom stores and protects all its active compounds within these thick walls. The compounds that give mushrooms their nutritional value (beta-glucans, triterpenes, etc.) are "locked up" inside the tough cell walls of the mushroom fruiting body.
Our stomachs are not designed to break these compounds down. In other words, if you were to just eat the mushrooms whole, the nutrients would just pass right through. The extraction process breaks down the cell walls of the mushroom using either hot water, alcohol, or both, depending on the mushroom. This extra step "extracts" the beneficial compounds, making them available for your body to use.
The process of creating a tincture involves placing finely chopped organic mushroom material in a jar, adding a food-grade alcohol-based solvent, and letting it sit in the dark for about a month, shaking it up occasionally. Tinctures use the alcohol as the extraction method and the delivery mechanism. To compare this to an extracted powder: imagine evaporating the alcohol and being left with only the residue powder. This residue powder is what extract powders are.
To create a mushroom extract powder, you can chop the mushrooms into small pieces (or dry and grind them into a powder) and place them in a large pot with about four times as much water as mushrooms. Simmer for 2-3 hours (or pressure cook for 25 minutes), allow to cool, and pour into a blender (including the water and the fruiting bodies), and blend to a creamy consistency. Dry the mixture. You can do this by pouring the mixture into trays in a dehydrator and drying at 95°F, or by pouring it into lightly oiled baking trays in an oven on its lowest setting with the door ajar. Dry until crisp, then break the dried mix into chunks and process them in a spice grinder or food processor into a fine powder.
Some beneficial compounds found in the cell wall are called beta-D-glucans. Triterpenes are also amazing but are not locked up in the cell wall. If you consumed mushrooms whole and uncooked, beta glucans would basically pass through your digestive system without being absorbed into your body. Extraction is a very important step in the process, allowing these compounds to be available for your body to use. Various mushrooms require different solvents to be extracted. For example, beta-glucans, which are water-soluble, need hot water extraction to become bioavailable. On the other hand, tri/diterpenes, which are alcohol-soluble, require alcohol extraction to unlock their potential.
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Hot water extraction is the most common method for preparing mushroom supplements
The process of hot water extraction is simple. First, the raw mushroom material is ground into a coarse powder. This powder is then added to hot water, and the liquid filtrate is filtered from the solids. The liquid filtrate is then concentrated into a powder using a vacuum and then spray-dried. The final product is a powdered extract that can be consumed as a supplement.
Hot water extraction is favoured for mushrooms with few water-insoluble compounds, such as shiitake, maitake, and turkey tail mushrooms. These mushrooms have important active ingredients, like beta-glucans, that are water-soluble. Using alcohol or dual extraction for these mushrooms is not recommended because alcohol can cause the beta-glucans to solidify and be filtered out.
However, some mushrooms with thick cell walls, such as Chaga and Reishi, require a dual extraction with ethanol to completely unlock their active compounds. In a dual extraction, the mushroom undergoes hot water extraction first, followed by alcohol extraction. This process breaks down the tough cell walls of the mushrooms, releasing their beneficial compounds and making them more readily available for the body to use.
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Alcohol extraction is used to isolate terpenes, sterols, and flavonoids
Mushroom extracts can be made using hot water, alcohol, or both, depending on the mushroom. The compounds that give mushrooms their health benefits are locked up inside the tough cell walls of the mushroom fruiting body. Our stomachs are not designed to break these cell walls down. Therefore, an extraction process is necessary to break them down and make the beneficial compounds available for our bodies to use.
Hot water extracts are commonly used for preparing mushroom supplements because the main active ingredient in most medicinal mushrooms, beta-glucans, is water-soluble. The raw materials are cooked in hot water for a set period, after which the liquid is drained off and preserved, while the solids are discarded.
However, some mushrooms, like Reishi and Chaga, contain both water-soluble and alcohol-soluble active ingredients. In these cases, a dual or double extraction is beneficial. In a dual extract, the material is first extracted with either hot water or alcohol, and then the remaining plant material is extracted again with the other method. The liquids from the two extractions are then combined. Alcohol extracts are typically used to isolate terpenes (specifically, triterpenoids), sterols, and flavonoids, which are the main non-water-soluble active compounds present in some mushrooms.
Terpenes and terpenoids constitute one of the largest classes of natural products due to their incredible chemical diversity. They have a wide range of industrial uses, including as flavours, fragrances, high-grade lubricants, biofuels, agricultural chemicals, and medicines. The ability to isolate and purify these molecules from plants is key to understanding their potential applications. For example, the anti-cancer drug paclitaxel was initially extracted from the bark of the Pacific yew tree, and efforts continue to improve its extraction efficiency.
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Some mushrooms contain fat-soluble vitamin D, which can be lost when cooking in fat
Mushrooms are an under-appreciated food that have been eaten and used as medicine for thousands of years. They are low in calories and fat, and contain modest amounts of fibre and various nutrients. Some mushrooms contain vitamin D, which is fat-soluble. Button mushrooms exposed to sunlight can produce up to 400 IU of vitamin D per 3.5-ounce serving. The amount of vitamin D in these mushrooms depends on factors such as the time of day, season, latitude, and duration of UV exposure. Mushrooms treated with UV lamps can produce even higher amounts of vitamin D. Even after harvesting, mushrooms continue to produce vitamin D when exposed to UV light. Dried mushrooms stored in cool, dark, and dry conditions for up to six months can contain about 600 IU of vitamin D2 per 3.5 ounces.
Vitamin D is a fat-soluble vitamin, meaning that it is absorbed and transported with the help of fats in the diet and body. When cooking mushrooms, it is important to note that cooking them in fat, such as oils, can cause the vitamin D to leach out. This is because fat-soluble vitamins are soluble in fats and can be dissolved by them. Therefore, cooking mushrooms in fat can result in a loss of vitamin D content. However, cooking mushrooms in water does not appear to affect their vitamin D content.
To preserve the vitamin D content in mushrooms, it is recommended to cook them using methods such as sautéing quickly over high heat or simmering over low heat in soups. Additionally, grilling large portobello mushroom caps is another suggested method. It is important to remove the stems and gills of the mushrooms before grilling, if desired. Marinating the mushrooms in a favourite sauce for about 10 minutes before grilling can enhance their flavour.
While mushrooms are a good source of vitamin D, it is important to note that they may not be sufficient to meet the body's daily vitamin D requirements. Other dietary sources or supplements may be necessary to ensure adequate intake.
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Frequently asked questions
Mushroom extracts are created by breaking down the tough cell walls of the fruiting body of a mushroom. The extraction process makes the beneficial compounds in mushrooms available for your body to use.
Some mushroom extracts are fat-soluble, while others are water-soluble. Oil-based mushroom extracts can help deliver fat-soluble components, but they are not as effective at delivering water-soluble compounds. Water-soluble mushroom extracts are more common due to their enhanced rapid absorption and ease of incorporation into various consumer products.
Water-soluble mushroom extracts blend seamlessly into various beverages and recipes, making them easier to dose consistently. They are also more effective at delivering water-soluble compounds such as beta-glucans, polysaccharides, and other constituents.
