Sarah Brown
The lion's mane mushroom, formally known as Hericium erinaceus, is a tasty mushroom that grows wild throughout North America, Europe, and Asia, most often on dead or dying hardwood trees. It has been cultivated for centuries as food and medicine, with a history of use in traditional Chinese medicine. With a flavour profile reminiscent of lobster or crab meat, lion's mane is also known as the hedgehog mushroom or monkey's head. In terms of calories, a 100g serving of lion's mane contains approximately 35 calories, with 7g of carbohydrates and 2.4g of protein.
| Characteristics | Values |
|---|---|
| Calories | 35 calories per 100g serving (around 2/3 cup) |
| Carbohydrates | 7g per 100g serving |
| Protein | 2.4g per 100g serving |
| Vitamins | B vitamins, including vitamin B7 (biotin), and vitamin D |
| Minerals | Potassium and iron |
| Other compounds | 5-hydroxy-L-tryptophan, hericenones, erinacines, ergosterol, fibre |
| Health benefits | May improve cognition, memory, anxiety, depression, sleep disorders, nerve regeneration, immune function, and lipid profile. Contains antioxidant and anti-inflammatory compounds. |
| Culinary uses | Can be grilled or sautéed, served alone, or added to pasta, soups, tea, coffee, smoothies, or desserts. |
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What You'll Learn
Lion's mane mushrooms contain 35 calories per 100g
Lion's mane mushrooms, or Hericium erinaceus, are known for their health and nutritional benefits. They are native to North America, Europe, and Asia, and have been used in traditional Chinese medicine for centuries.
In terms of calories, lion's mane mushrooms are relatively low-calorie. A 100g serving of these mushrooms contains just 35 calories. This makes them a great option for those watching their calorie intake.
Not only are they low in calories, but they also provide various essential nutrients. Lion's mane mushrooms are a good source of potassium and iron, as well as providing 7g of carbohydrates and 2.4g of protein per 100g serving.
In addition to their nutritional benefits, lion's mane mushrooms are also known for their potential health benefits. They have been studied for their positive effects on cognitive function, memory, and nerve regeneration. Lion's mane mushrooms may also help to reduce symptoms of anxiety and depression, improve digestion, and boost the immune system.
Overall, lion's mane mushrooms are a nutritious and healthy option, offering a range of potential benefits with a low-calorie count. They can be easily incorporated into meals by grilling or sautéing, or added to pasta, soups, tea, or coffee.
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They are fat-free and contain zero sodium
Lion's mane mushrooms, also known as monkey's head or hedgehog mushrooms, have been cultivated for centuries as food and medicine. They are widely available in grocery stores and farmer's markets and can be prepared in a variety of ways, including grilled, sautéed, or added to pasta or soups. They are also available in supplement form as capsules, extracts, or powders.
In terms of nutritional content, lion's mane mushrooms are a good source of potassium and iron. A 100-gram serving of these mushrooms provides approximately 35 calories, with zero fat and sodium content. They also contain about 7 grams of carbohydrates and 2.4 grams of protein.
The lack of fat and sodium in lion's mane mushrooms makes them a healthy option for those watching their fat and salt intake. High-fat diets have been associated with increased risk factors for various health conditions, including heart disease, obesity, and certain types of cancer. Reducing sodium intake is also crucial for maintaining a healthy heart and managing blood pressure.
Additionally, the absence of fat and sodium in lion's mane mushrooms may make them a suitable ingredient for various dietary restrictions. For example, individuals on a low-fat or fat-restricted diet may find lion's mane mushrooms beneficial due to their fat-free content. Similarly, those on a sodium-restricted diet, such as those managing high blood pressure or heart disease, can incorporate these mushrooms without worrying about exceeding their sodium limits.
It's important to note that while lion's mane mushrooms offer these nutritional benefits, they are also known for their potential medicinal properties. Research suggests that these mushrooms may provide cognitive benefits, improve nerve regeneration, boost the immune system, and possess anti-inflammatory properties. However, while they have a long history of use in traditional medicine, further studies are needed to fully understand their effects on the human body.
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They may help to protect the brain against dementia
A 100g serving of lion's mane mushroom contains about 35 calories, along with 7g of carbohydrates and 2.4g of protein. This edible mushroom, with its mildly sweet flavour, has been cultivated for centuries as food and medicine, particularly in traditional Chinese medicine.
Lion's mane has been used to treat various ailments, including cognitive impairment, and is believed to improve brain health. It is often referred to as the world's first "smart mushroom," owing to its proven ability to enhance cognitive function and nerve regeneration. This property may be especially beneficial for individuals suffering from dementia, multiple sclerosis, Parkinson's disease, and seizures, among other conditions.
The potential brain-health benefits of lion's mane mushroom are attributed to its ability to stimulate the growth of brain cells and protect them from damage. Specifically, lion's mane contains compounds called hericenones and erinacines, which have been shown to reduce symptoms of memory loss and prevent neuronal damage caused by amyloid-beta plaques—hallmarks of Alzheimer's disease. A 2020 study found that daily supplementation with lion's mane mushroom for 49 weeks significantly improved cognitive test scores in individuals with mild Alzheimer's disease when compared to a placebo group.
Additionally, lion's mane has been found to reduce inflammation and oxidative stress, which contribute to the progression and pathology of Alzheimer's disease and other neurological disorders. It also increases the production of BDNF and NGF, key factors in neuroregeneration and neuroprotection. While most studies have been conducted on animal models, minimal data from human trials suggests that lion's mane may improve adult cognition and alleviate mild cognitive impairment.
In conclusion, lion's mane mushrooms have been shown to possess neuroprotective properties and improve cognitive function, indicating their potential to protect the brain against dementia and other neurological disorders. However, further research, particularly in human subjects, is needed to confirm these effects.
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They may also help to relieve mild anxiety and depression
Lion's mane mushrooms are big, white mushrooms that resemble a lion's mane. They are also known as hedgehog mushrooms or Hericium erinaceus. They are extensively used in Asian countries such as Korea, Japan, India, and China, and have been used for centuries in traditional Chinese medicine.
Lion's mane mushrooms are rich in vitamins such as thiamine, riboflavin, and niacin, and they are a good source of essential minerals such as manganese, zinc, and potassium. They contain a compound called 5-hydroxy-L-tryptophan, which is made into serotonin in the body. Serotonin helps regulate mood, and a small study suggested that consuming lion's mane cookies for four weeks reduced symptoms of depression and anxiety. Another study of people who were overweight or obese showed improvement in anxiety, depression, and sleep disorders after taking lion's mane extract for eight weeks.
Lion's mane mushrooms also have potential cognitive benefits, boosting nerve growth and protecting the brain from Alzheimer's-related damage. They may also help speed recovery from nervous system injuries and have immune-boosting, anti-inflammatory, and antioxidant effects.
While the current research on lion's mane mushrooms is promising, most studies have focused on animal models or lab studies, and there is minimal data on its effects on humans. More robust trials are needed to determine if lion's mane benefits depression or anxiety in the general population. There is also no standard dosage for lion's mane mushrooms, and the safest, most beneficial amount depends on factors like age and overall health. It is always recommended to consult a healthcare provider before taking any new supplement.
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They can be grilled, sautéed, served alone, or added to pasta or soups
Lion's mane mushrooms are a tasty treat with a wide range of culinary and medicinal uses. With a mildly sweet flavour and a texture reminiscent of lobster or crab meat, they are a versatile ingredient. They can be grilled, sautéed, served alone, or added to pasta or soups.
When grilled or sautéed, lion's mane mushrooms make a delicious stand-alone dish or side. Their sweet flavour and meaty texture make them a satisfying option for vegetarians and meat-eaters alike. For a simple yet mouth-watering side dish, try grilling lion's mane mushrooms with a drizzle of olive oil, a sprinkle of sea salt, and a squeeze of lemon juice.
These mushrooms are also excellent when added to pasta dishes. Their mild flavour and delicate texture complement a variety of sauces and ingredients. Try tossing them with garlic, parsley, and Parmesan cheese for a simple and scrumptious pasta meal.
In soups, lion's mane mushrooms add depth of flavour and a boost of nutrition. They pair well with creamy soups, such as a classic cream of mushroom, or something more adventurous like a Thai coconut soup. For a quick and nourishing meal, sauté lion's mane mushrooms with onions, garlic, and herbs, then simmer in vegetable broth and blend until smooth.
Aside from their culinary uses, lion's mane mushrooms are also known for their medicinal properties. They have been used in traditional Chinese medicine for centuries and are considered a smart mushroom due to their cognitive benefits. Modern research has shown that they can improve nerve regeneration, enhance memory, and boost overall brain function. Additionally, they have been found to reduce inflammation, improve digestion, and strengthen the immune system. With a wide range of potential health benefits, lion's mane mushrooms are an intriguing and promising area of ongoing research.
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Frequently asked questions
There are 0.35 calories in lion's mane mushrooms per gram.
A medium-sized lion's mane mushroom weighs around 25 grams and contains around 8.75 calories.
A serving of lion's mane mushrooms contains 190 calories.
