John Miller
Mushrooms have been used for their purported health benefits for centuries. They are a good source of selenium, vitamin B6, vitamin D, calcium, potassium, and fiber, and have unique nutrient properties. They are also low in calories, cholesterol, and sodium, making them a healthy meat substitute. Mushrooms are also believed to have therapeutic benefits, with researchers studying their potential in treating mental illnesses.
| Characteristics | Values |
|---|---|
| Micronutrients | Selenium, B vitamins, calcium, potassium, copper, fiber, vitamin D, vitamin B6, vitamin B2, vitamin B3, vitamin B5, vitamin B9, ergothioneine, glutathione, polysaccharides |
| Health Benefits | Wards off chronic diseases, improves everyday health, lowers the risk of cancer, supports immune function, improves heart health, improves gut health, promotes brain health, improves mental well-being, helps fight infections, reduces inflammation, promotes strength and longevity, improves quality of life |
| Taste | Savory, umami, earthy, oceanic, briny |
| Texture | Unique |
| Other | Low in calories, fat, cholesterol, sodium, and sugar |
| Type | Edible, medicinal, psychedelic |
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What You'll Learn
Cancer prevention
Mushrooms have been used in traditional Chinese medicine for centuries to treat various illnesses, including cancer. In recent times, their use as a complementary therapy for cancer treatment has gained traction in other parts of the world, with over 2,000 studies focused on mushrooms and cancer in the last decade.
While there is no conclusive evidence that mushrooms can prevent or cure cancer, research suggests that they may play a role in cancer prevention and treatment by strengthening the immune system and exhibiting antitumor properties. For example, a study by Penn State College of Medicine researchers found that higher mushroom consumption was associated with a lower risk of cancer. Individuals who consumed 18 grams of mushrooms daily had a 45% lower risk of cancer compared to non-mushroom eaters. Certain types of mushrooms, such as shiitake, oyster, maitake, and king oyster, have higher amounts of the amino acid ergothioneine, a potent antioxidant that may contribute to their protective effects.
In Asia, mushroom extracts like PSK and lentinan have been used as adjuvant therapies alongside chemotherapy and radiation therapy for lung cancer, gastric cancer, breast cancer, and colorectal cancer. These extracts have been found to repair immune cell damage caused by chemotherapy, improve immune response, and slow the growth of some cancer cells. For instance, lentinan, a beta glucan extracted from shiitake mushrooms, has been shown to stimulate the immune system and improve the quality of life in lung cancer patients. Similarly, Ganoderma lucidum (reishi) and its bioactive compounds have been found to prevent and treat cancer by inhibiting specific signaling pathways and reducing PD-1 protein levels in human B-lymphocytes.
However, it is important to note that the quality of studies varies, and mixed results have been observed. The metabolic differences between populations in Asia and the United States, where most studies have been conducted, may also impact how individuals respond to mushroom-based therapies. Additionally, mushrooms can cause adverse reactions in some individuals, including mild to moderate liver or kidney toxicity. Therefore, it is crucial to consult with a healthcare professional before incorporating mushrooms or mushroom supplements into cancer treatment regimens.
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Reducing inflammation
Mushrooms have been used as food and medicine for centuries, particularly in Africa, the Middle East, China, and Japan. They are rich in anti-inflammatory compounds, which are highly diversified in terms of their chemical structure.
The anti-inflammatory compounds found in mushrooms include polysaccharides, terpenoids, phenolic compounds, and other low molecular weight molecules. These compounds work by decreasing the activities of inflammatory mediators such as nitric oxide, cytokines, and prostaglandins, thereby reducing cell inflammation.
Mushrooms have been shown to have therapeutic effects and can be used to treat inflammatory diseases such as juvenile idiopathic arthritis (JIA), inflammatory bowel disease (IBD), multiple sclerosis, rheumatoid arthritis, gastritis, bronchitis, and atherosclerosis.
Consuming functional foods with anti-inflammatory properties, such as mushrooms, is one strategy to suppress inflammation in the body. The vitamin D found in mushrooms, for example, can help to reduce inflammation. Maitake mushrooms are a good source of vitamin D.
The lion's mane mushroom has been found to have potential in protecting against neurological damage and promoting nerve tissue growth, which is important for individuals with neurological diseases such as Alzheimer's, multiple sclerosis, and Parkinson's.
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Boosting the immune system
Mushrooms are a nutrient-dense food with unique health properties. They have been used as medicine for thousands of years, especially in Asia, to treat infections, lung disease, cancer, and other conditions.
Mushrooms are adept at immune modulation and have been shown to affect hematopoietic stem cells, lymphocytes, macrophages, T cells, dendritic cells (DCs), and natural killer (NK) cells. They are one of the best sources of selenium, which helps the body make antioxidant enzymes that prevent cell damage. Cremini or portabella mushrooms are particularly good sources of selenium.
Mushrooms also contain vitamin B6, which helps the body form red blood cells, proteins, and DNA. Shiitake mushrooms are an excellent source of vitamin B6.
Vitamin D, which is found in mushrooms exposed to UV light or sunlight, boosts immune function and reduces inflammation. Maitake mushrooms are a good dietary source of vitamin D.
Mushroom polysaccharides, the most abundant carbohydrate in mushrooms, stimulate the growth of healthy bacteria in the gut. Unlike many other foods, polysaccharides in mushrooms pass through the stomach unchanged and reach the colon, where they encourage bacterial growth.
Medicinal mushrooms, such as lion's mane, shiitake, Agaricus blazei, Cordyceps sinensis, Grifola frondosa, Ganoderma lucidum, and Trametes versicolor, are being investigated for their potential to improve cancer treatment and patients' survival. Maitake mushroom extract, for example, has been shown to have a "dual effect," acting as both an immune stimulator and an immune suppressor.
While the research is ongoing and some of the health claims are yet to be supported, incorporating mushrooms into your diet can be a great way to boost your nutrient intake and support your overall health.
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Bone health
Mushrooms are a great source of nutrients and have been studied for their potential health benefits. One area of interest is bone health, specifically the prevention and treatment of osteoporosis.
Osteoporosis is a common condition that weakens bones, making them more susceptible to fractures. It occurs when the body cannot generate new bone tissue fast enough to replace old tissue, resulting in a weakened bone structure. This condition affects both men and women of all races, but older and post-menopausal white and Asian women are at a higher risk.
Mushrooms have been found to improve bone stability by influencing different steps of bone formation, mineralization, and resorption. In vitro and animal studies have shown promising results, with certain mushroom extracts decreasing bone resorption and improving bone formation. For example, Trametes versicolor, Grifola frondosa, Lentinus edodes, and Pleurotus ostreatus extracts inhibited osteoclast activity, while Lentinus edodes extract increased osteoblast mineralization and osteocalcin production. Additionally, medicinal mushrooms like Cordyceps/Ophiocordyceps, Ganoderma, Grifola, Lentinula, Phellinus, and Pleurotus have shown positive effects in improving bone stability.
Mushrooms are also a good source of copper, an essential mineral for bone health. Copper plays a role in producing connective tissue proteins, collagen, and elastin, which are important for bone development and maintenance. Shiitake mushrooms, in particular, have the highest level of copper among edible mushrooms, providing about 65% of the recommended daily allowance in just one cup.
Vitamin D-enhanced mushrooms have also been studied for their potential benefits in improving bone health. Vitamin D is crucial for maintaining skeletal health and preventing conditions like osteoporosis. Research in mouse models of osteoporosis has shown that supplementation with vitamin D2-enhanced mushrooms increased bone density and improved bone health indicators.
While the research on the bone health benefits of mushrooms is promising, it is important to note that most studies have been conducted in vitro or on animal models, with limited clinical studies in humans. However, incorporating a variety of mushrooms into your diet can provide a range of nutrients and potentially contribute to improved bone health.
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Brain health
Mushrooms have been found to have several benefits for brain health. The lion's mane mushroom (Hericium erinaceus), in particular, has been the focus of several studies. Researchers from The University of Queensland have discovered that lion's mane mushrooms contain active compounds that boost nerve growth and enhance memory. The mushroom has been used in traditional medicine in Asian countries for centuries, and now modern science is confirming its brain health benefits. Pre-clinical trials have shown that lion's mane mushrooms have a significant impact on the growth of brain cells and improving memory.
Another study from the University of Queensland found that the aqueous extract of the sclerotium of L. rhinocerotis, a mushroom used in traditional medicine in Malaysia, induced neurite outgrowth in rat pheochromocytoma cells. This study also confirmed neuronal differentiation, which is important for brain health.
In addition to these specific mushroom varieties, there is also evidence that a diet rich in plant foods, including mushrooms, is associated with positive cognitive and mental health outcomes. For example, an epidemiological study in Norfolk, UK, found that regular consumers of mushrooms displayed better cognitive performance than non-consumers across multiple cognitive domains.
Some researchers have also explored the potential brain health benefits of psilocybin, the psychedelic compound found in certain mushrooms. Small clinical trials have shown that one or two doses of psilocybin, given in a therapeutic setting, can make dramatic and long-lasting changes in people suffering from treatment-resistant major depressive disorder. However, it is important to note that psilocybin mushrooms are not suitable for everyone, and they may not be safe for people with certain mental health conditions or a family history of psychosis.
Overall, while more research is needed, the current evidence suggests that mushrooms have the potential to provide significant benefits for brain health, including improved cognitive function, memory, and mental well-being.
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Frequently asked questions
Mushrooms are nutrient-dense and low in calories, fat, cholesterol, and sodium. They are a good source of selenium, vitamin B, vitamin D, calcium, potassium, and fiber. Research suggests that eating mushrooms may lower your risk of cancer and help fight infections and reduce inflammation.
Vitamin D helps your body absorb calcium to maintain and build strong bones and teeth. Mushrooms are the only type of produce that is a source of vitamin D.
Mushrooms have a savory umani flavor and can be cooked with a bit of olive oil, avocado oil, or butter. They can be added to soups, salads, casseroles, and pastas.
Psilocybin, or 'magic mushrooms', is a group of drugs called psychedelics. They have been used by some Indigenous communities for over 1000 years and are believed to have therapeutic benefits for mental illnesses.
