Laura Smith
Mushrooms are a type of edible fungi that have been used medicinally for thousands of years. They are rich in fibre, vitamins, and minerals, and contain bioactive compounds that are associated with several health benefits, including a strengthened immune system. Certain mushrooms may positively influence gut microbiota, improving protection against pathogens. They are also a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. Research has shown that eating just 18 grams of mushrooms a day may lower your risk of cancer by as much as 45%.
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What You'll Learn
- Polysaccharides in mushrooms stimulate the growth of healthy bacteria and stimulate the immune system
- Mushrooms are rich in fibre, which supports a healthy microbiome
- Mushrooms are a source of ergothioneine, an antioxidant that prevents cellular damage
- Mushrooms are naturally low in sodium, helping to keep blood pressure low
- Lion's mane mushrooms may promote beneficial gut microbiota growth and boost mental clarity
Polysaccharides in mushrooms stimulate the growth of healthy bacteria and stimulate the immune system
Mushrooms have been used medicinally for thousands of years, and modern science is now beginning to understand why. Polysaccharides, the most abundant carbohydrate in mushrooms, have been found to stimulate the growth of healthy bacteria in the gut, which in turn supports the immune system.
The gut microbiome is a complex biological community that affects various aspects of human health, including the immune system. Edible mushroom polysaccharides (EMPs) are bioactive fibres derived from mushrooms that possess a range of beneficial properties, including anti-tumour, antioxidant, antiviral, hypoglycaemic, and immunomodulatory effects.
Research has shown that EMPs are resistant to human digestive enzymes, allowing them to pass through the stomach unchanged and reach the colon, where they promote the growth of beneficial bacteria. This growth of healthy bacteria helps to maintain gut health and enhance the immune function of the gut, protecting the gut mucosa.
In addition to their impact on the gut microbiome, EMPs have been shown to have direct immunomodulatory effects. Studies have found that polysaccharides extracted from certain mushrooms can decrease tumour cell metastasis and increase survival in mice with malignant ascites. This effect is achieved by downregulating certain genes and releasing immunological factors that inhibit cancer cell growth and stimulate the immune system.
While mushroom polysaccharides are the most well-known and well-researched compounds in mushrooms, there are also many other bioactive substances present that contribute to their health benefits. These include lectins, eritadenine, triterpenes, sterols, and phenolic compounds, which have the potential to support metabolic health and lower blood pressure, cholesterol, triglycerides, and blood sugar levels.
Overall, the polysaccharides in mushrooms stimulate the growth of healthy bacteria in the gut, contributing to a balanced microbiome composition and supporting the immune system. Additionally, these polysaccharides possess direct immunomodulatory effects, enhancing the body's immune response to fight off infections and stimulating both the innate and adaptive immune systems.
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Mushrooms are rich in fibre, which supports a healthy microbiome
Mushrooms are a rich source of dietary fibre, which is a type of bioactive macromolecule derived from the mycelia, fruiting bodies, or sclerotia of edible or medicinal fungi. The total dietary fibre content in the sclerotia of some mushrooms can exceed 80%. For instance, the total dietary fibre content of the sclerotia of Pleurotus tuber regium, Polyporus rhinocerus, and Wolfifiporia cocos ranged from 81.7% to 96.3% of the total content. Dietary fibre from mushrooms can be used as a prebiotic, promoting the growth of beneficial microorganisms in the intestine. This selective growth of particular microorganisms stimulates the growth of beneficial bacteria and inhibits the proliferation of pathogens, thereby altering the gut microbiota to improve health.
Mushrooms are a good source of fibre, which supports a healthy microbiome. The fibre in mushrooms is structurally a carbohydrate polymer with a polymerization degree of at least 10. It is typically associated with health benefits. Dietary fibre cannot be digested or absorbed in the small intestine. Instead, it passes through the stomach unchanged and reaches the colon, where it encourages the growth of healthy bacteria. The fermentation of dietary fibre by the gut microbiota yields short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate, and gases such as methane, hydrogen, and carbon dioxide. As the energy source for colonic epithelial cells, SCFAs play a critical role in cell renewal, intestinal health, and recovery.
Mushrooms are rich in new types of dietary fibre that are suitable for various members of the population, including children and those with diabetes. The potential of dietary fibre from mushrooms has not been fully realized, and it has gained significant attention for its health benefits. The use of mushroom dietary fibre as a prebiotic has promising prospects for application in the functional food industry and drug development.
Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. They also contain macronutrients that support a healthy immune system, such as selenium, vitamin D, and vitamin B6. Vitamin D, for example, assists with cell growth, boosts immune function, and reduces inflammation. Mushrooms are also naturally low in sodium, which can help to lower blood pressure.
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Mushrooms are a source of ergothioneine, an antioxidant that prevents cellular damage
Mushrooms are a functional food with both culinary and medicinal value. They are rich in fiber, which supports a healthy microbiome, and are a source of ergothioneine, an antioxidant that prevents cellular damage.
Ergothioneine is an amino acid and antioxidant found in mushrooms that helps prevent or slow cellular damage. This antioxidant is present in all varieties of mushrooms, with shiitake, oyster, maitake, and king oyster mushrooms containing higher amounts. Incorporating any variety of mushrooms into your diet can lower your risk of cancer.
Mushrooms are also a source of vitamin D, which assists with cell growth, boosts immune function, and reduces inflammation. Vitamin D helps the body absorb calcium to maintain and build strong bones. Mushrooms exposed to UV light or sunlight can increase their vitamin D content.
In addition to ergothioneine and vitamin D, mushrooms contain other nutrients that support immune function, including selenium and vitamin B6. Selenium helps the body make antioxidant enzymes to prevent cell damage, while vitamin B6 helps form red blood cells, proteins, and DNA.
Medicinal mushrooms, such as reishi and lion's mane, have been used since at least 3000 BCE and are known for their antimicrobial, anti-inflammatory, and anticancer properties. They contain high amounts of antioxidants and have been shown to improve immune function, especially in cancer patients.
Overall, mushrooms are a valuable addition to a healthy diet and can provide a range of benefits, including boosting the immune system through their ergothioneine content.
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Mushrooms are naturally low in sodium, helping to keep blood pressure low
Mushrooms are a flavourful addition to any meal, and they are also naturally low in sodium. This makes them a great option for those looking to keep their blood pressure low. Sodium and high blood pressure often go hand in hand, as sodium causes the body to retain excess fluid, which can increase blood pressure. By choosing low-sodium foods, such as mushrooms, you can help to manage your blood pressure.
White button mushrooms, for example, contain just five milligrams of sodium per cup. This makes them an excellent substitute for salt, which is high in sodium. By swapping out salt for mushrooms, you can reduce your sodium intake and keep your blood pressure in check.
Not only are mushrooms low in sodium, but they also offer a range of other health benefits. They are rich in fibre, which supports a healthy microbiome, and they contain powerful antioxidants that can prevent or slow cellular damage. Research has also shown that eating just 18 grams of mushrooms per day may lower your risk of cancer by up to 45%.
Certain types of mushrooms, such as shiitake, have additional benefits. Shiitake mushrooms are rich in vitamin B6, which helps the body form red blood cells, proteins, and DNA. They also help to keep cholesterol levels low, as they contain compounds that inhibit the production and absorption of cholesterol.
Overall, mushrooms are a nutritious and delicious food that can help support a healthy lifestyle and lower blood pressure due to their low sodium content. They are a versatile ingredient that can be easily incorporated into your daily diet to boost your health.
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Lion's mane mushrooms may promote beneficial gut microbiota growth and boost mental clarity
Mushrooms are known to have both culinary and medicinal uses. Medicinal mushrooms are being studied for their potential to affect the immune system and ward off chronic diseases. Lion's mane mushrooms, in particular, are associated with several health benefits.
Firstly, lion's mane mushrooms may promote beneficial gut microbiota growth. Animal studies have shown that lion's mane supplementation increases the growth of good gut bacteria while reducing harmful bacteria, exhibiting a prebiotic effect. This may help improve gastrointestinal health and manage disorders like inflammatory bowel syndrome (IBS) and inflammatory bowel disorder (IBD). The oral consumption of lion's mane mushrooms, or Hericium erinaceus, has also been found to positively impact cognitive function and decrease inflammation in the hippocampus, an area of the brain crucial for memory formation and consolidation.
Secondly, lion's mane mushrooms may boost mental clarity. Research suggests that lion's mane mushrooms may improve cognitive health and stimulate nerve growth. Studies have found that lion's mane contains two compounds, hericenones and erinacines, that can stimulate the growth of brain cells. Additionally, animal studies indicate that lion's mane may help protect against Alzheimer's disease by reducing symptoms of memory loss and preventing neuronal damage caused by amyloid-beta plaques. Furthermore, a 2010 study found that menopausal women who consumed lion's mane mushrooms daily for a month reported reduced feelings of irritation and anxiety.
While lion's mane mushrooms offer potential health benefits, it is important to consult a doctor before incorporating them into your diet, as allergies or interactions with certain medical conditions may occur.
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Frequently asked questions
Mushrooms are rich in fiber, which supports a healthy microbiome. Polysaccharides, the most abundant carbohydrate in mushrooms, stimulate the growth of healthy bacteria in the gut. A healthy microbiome supports a healthy immune system.
Examples of medicinal mushrooms include lion's mane, reishi, chaga, maitake, shiitake, and turkey tail.
Medicinal mushrooms have been used to treat a variety of ailments since at least 3000 BCE. They are reported to have antimicrobial, anti-inflammatory, cardiovascular-protective, antidiabetic, hepatoprotective, and anticancer properties.
Mushrooms can be consumed in a variety of ways, including functional foods, dietary supplements, tinctures, teas, and capsules. They can also be added to meals to reduce sodium and cholesterol intake.
While mushrooms have many potential health benefits, they should not be considered a cure-all. Solid evidence for the effects of mushrooms on the human immune system is still limited, and in some cases, mushroom extracts may suppress the immune response. It is important to consult a healthcare professional before incorporating medicinal mushrooms into your routine, especially if you have an existing health condition or are taking medication.
