Edible mushrooms have develop into a sizzling subject, with claims that they’ll do the whole lot from boosting our protection towards viruses and different pathogens to protecingt us towards most cancers to supporting wholesome mind operate to bettering our response to emphasize.
However do mushrooms stay as much as the hype? Learn on to search out out.
Edible mushrooms: an historical treatment rediscovered by fashionable science
Edible mushrooms have a protracted historical past of use in conventional medication. In China, they’ve been used for 1000’s of years (estimates vary from 3,000 to 7,000 years).
The Shennong Bencao Jing, the oldest recognized record of edible substances (relationship to the twenty ninth century BCE), lists a number of species of mushrooms, together with Ganoderma lucidum—aka Lingzhi in Chinese language and Reishi in Japanese. A number of centuries later, within the sixth century AD, one other medical textual content known as Bencao Jing Jingzhu lists much more species of edible mushrooms.
The usage of edible mushrooms wasn’t restricted to China. One of many oldest human mummies ever discovered (“Ötzi’ the Iceman”, found 4,000 years in the past in an space between Austria and Italy) was found with Piptoporus betulinus in his medicine kit. This mushroom remains to be used immediately as a pure antibiotic and antiparasitic.
Hieroglyphics in Egypt describe mushrooms as vegetation of immortality and “sons of Gods” despatched to the earth on lightning bolts. In Egyptian tradition, mushrooms have been so revered that they have been solely eaten by pharaohs, nobles, and monks in holy rituals.
Some sources recommend that Vikings might have consumed hallucinogenic mushrooms earlier than battle, which casts new mild on their famed “Berserker” technique of battle!
Immediately, curiosity in edible mushrooms is at an all-time excessive. They’ve develop into the main focus of each fashionable curiosity and scientific analysis. There are actually over 400 research revealed on Turkey Tail (Trametes versicolor) alone—which is probably going greater than the mixed scientific analysis that had been revealed on all mushrooms simply 30 years in the past.
Why is that this? What makes mushrooms so particular? I’ll spend the remainder of this text answering that query, however in brief:
- Mushrooms are a wealthy supply of nutritional vitamins and minerals. The truth is, some mushrooms have as excessive as 12 p.c complete mineral content material! They’re notably wealthy in zinc, copper, iron, phosphorus, and potassium.
- Mushrooms are one of many highest dietary sources of beta-glucans, a particular sort of soluble fiber that’s being intensively studied for its advantages on the immune, cardiovascular, endocrine, and neurological methods.
- Mushrooms have proven thrilling potential for supporting our mind well being as we age, and will play a task in defending towards neurodegenerative circumstances like Alzheimer’s and Parkinson’s, that are growing in prevalence every year.
- Mushrooms can enhance our resistance to viral (and bacterial and fungal) infections, which is clearly extremely related within the post-Covid period we stay in.
Let’s dive a bit of deeper into the unimaginable potential of edible mushrooms.
Beta-glucans: Not simply your unusual soluble fiber!
Beta-glucans are a sort of soluble fiber. Not like insoluble fiber, soluble fiber dissolves simply in water and types a mucilaginous (i.e. gel-like substance) within the intestine. Soluble fiber can assist promote bowel regularity and wholesome lipid and blood sugar ranges.
However beta-glucans aren’t simply an unusual sort of soluble fiber. They’ve a variety of features and advantages due to their distinctive chemical construction. Beta-glucans are sometimes called “organic response modifiers” as a result of they activate and regulate the immune system.
The capability of beta-glucan to do that explains their various results. They will enhance our resistance to viral, bacterial, and fungal infections; inhibit tumor progress and scale back the replication of most cancers cells; modulate and regulate the immune system; and even enhance our sleep and our response to emphasize, because of the connection between the immune, endocrine, and nervous methods. (1, 2, 3)
Beta-glucans additionally feed the helpful micro organism in our intestine and enhance the composition of our microbiome. That is vital for our intestine well being, in fact. However we now know that there’s a direct connection between the intestine and just about each different organ system within the physique.
For instance, analysis has proven that disrupted intestine flora is linked to the whole lot from mind fog to poor reminiscence to dementia and Alzheimer’s to Parkinson’s illness, and bettering intestine well being with compounds like beta-glucans can shield towards and even reverse cognitive dysfunction.
A study published in 2020 within the journal Microbiome discovered that supplementation with beta-glucans improved a number of measures of cognition and mind operate with main advantages for the intestine microbiota-brain axis.
Turkey Tail and Reishi have the best focus of beta-glucans of all edible mushrooms.
Different therapeutic compounds in mushrooms
Beta-glucans aren’t the one therapeutic substances in mushrooms; in addition they comprise terpenes and phenolic compounds. You may be conversant in these compounds from different vegetation. For instance, the terpenes in hashish have acquired a variety of consideration over the previous few years, and the important oils in vegetation like lavender and mint are principally made up of terpenes.
Over 300 terpenes have been recognized in Reishi-like mushrooms alone, and plenty of of them are nonetheless being recognized and studied for his or her helpful results. The terpenes in Lion’s Mane (Hericium erinaceus) are believed to be accountable for this mushroom’s incredible nerve-regenerating effects.
Analysis on the terpenes in mushrooms remains to be ongoing, however research have already proven super potential advantages, together with anticancer, antiviral, anti-inflammatory, antioxidant, and liver-protective results. (4)
The highest 8 edible mushrooms
Now that you’ve a greater understanding of the overall advantages of mushrooms let’s look extra intently at eight of essentially the most potent species of edible mushrooms.
Reishi (Ganoderma lucidum)
Reishi is the top-selling edible mushroom—and for good purpose. It has a number of immune-supportive and anti-microbial properties; it helps regular glucose metabolism and liver well being; it reduces irritation and protects towards oxidative injury; it inhibits tumor progress; improves cognitive operate; it relieves signs of tension, despair, and insomnia; and it advantages the lungs and respiratory tract. (5, 6)
The triterpenes and polysaccharides in Reishi mushrooms have been proven to guard towards the damaging proteins related to Alzheimer’s illness and scale back the irritation in mind cells that drives Parkinson’s illness. (7, 8)
As famous above, Reishi has one of many highest concentrations of beta-glucans of all edible mushrooms. This explains, no less than partly, why it’s the topic of many medical research investigating its skill to activate the immune response towards most cancers cells within the physique.
Chaga (Inonotus obliquus)
Chaga has a protracted historical past of use in conventional and people medication, particularly by the Khanty individuals of Siberia. It comprises over 200 biologically energetic molecules, together with betulinic acid, which has anti-cancer, antiviral, antibacterial, and antiparasitic results. What makes betulinic acid particularly helpful in most cancers purposes is that, whereas it’s poisonous to most cancers cells, it doesn’t seem to hurt regular, wholesome cells. (7) Research additionally present that Chaga might assist promote wholesome metabolic operate. It regulates blood sugar and insulin ranges, and it helps stop oxidative stress. (8)
Like Reishi and Lion’s Mane, Chaga additionally has highly effective brain-supporting results: it protects towards age-related reminiscence loss and blocks the damaging results of free radicals within the mind. (9)
Lion’s Mane (Hericium erinaceus)
Lion’s Mane just isn’t solely some of the therapeutic mushrooms, it’s additionally lovely (with a coral-like, or “shaggy mane” like look) and scrumptious to eat. It’s maybe greatest recognized for its skill to help the nervous system and the mind: it helps to restore nerves, reduces irritation in mind cells, inhibits structural deterioration within the mind, and improves reminiscence and cognitive operate. It has additionally proven promise for its skill to help a wholesome temper and scale back the signs of despair. (9, 10, 11)
Cordyceps (Cordyceps militaris)
Wild cordyceps (Ophiocordyceps sinensis) actually wins the award for the creepiest edible mushroom: it’s a club-shaped fungus that grows out of the top of a ghost moth caterpillar that has been fully digested by the fungal mycelium. However as a result of wild Cordyceps is in such quick provide, Cordyceps militaris is used as a extra inexpensive and sustainable various.
Cordyceps has been revered in Conventional Chinese language Medication for over a thousand years. It’s most generally often called a tonic for sexual efficiency, vitality, vitality, and athletic efficiency. Immediately, research recommend that cordyceps certainly improves train efficiency and scale back fatigue. It additionally balances and regulates immune operate and helps sexual well being and copy. And cordyceps protects towards reminiscence loss, prevents brain cell damage, and reduces irritation within the mind. It additionally stimulates the manufacturing of mind cells. (12, 13, 14)
Turkey Tail (Tramates versicolor)
Turkey Tail is the most-researched edible mushroom, with over 400 revealed research documenting its results. It comprises a really excessive focus of beta-glucans (greater than 50 p.c), which contributes considerably to its helpful properties.
Turkey Tail has been intensively for its immune-stimulating and anti-cancer properties. It has been utilized in greater than 40 medical trials with nearly 20,000 sufferers with abdomen, colorectal, esophageal, and breast cancers. These trials recommend that Turkey Tail might assist enhance survival charges, scale back signs of nausea, fatigue, and low urge for food, scale back the possibilities of most cancers reoccurrence, and shield wholesome cells from the poisonous results of chemotherapy. Turkey Tail additionally helps to forestall viral infections and reduces irritation. (15, 16, 17, 18, 19)
Shitake (Lentinula edodes)
Shitake is a mushroom that most individuals are conversant in; it’s the second-most broadly cultivated mushroom on the planet, and you should purchase it at most grocery shops. Whereas it’s maybe greatest recognized for its culinary makes use of, it has many well being advantages as effectively. It helps each cardiovascular and metabolic well being (by decreasing ldl cholesterol and regulating blood sugar); it helps to forestall viral and bacterial infections; and, it’s being utilized by some oncologists throughout most cancers remedy packages to scale back the unintended effects of chemotherapy and presumably prolong survival instances. (20, 21, 22, 23, 24)
Maitake (Grifola frondosa)
Maitake is one other scrumptious culinary mushroom that can also be revered in Japan and different Asian international locations for its well being advantages. It’s best recognized for its skill to control blood sugar, modulate the immune system, and scale back tumor progress. It is usually a wealthy supply of some important vitamins, together with protein, vitamin D, and B-vitamins, in addition to beta-glucans (26 p.c). (25)
Agaricus (Agaricus subrufescens)
This mushroom comes from the identical genus as button, portobello, and crimini mushrooms. Nonetheless, it has stronger well being results than these generally eaten varieties. Research have proven that it will possibly assist to enhance insulin sensitivity in individuals with blood sugar abnormalities, it reduces irritation (particularly within the liver), and it might be useful in supporting most cancers remedy. (26, 27, 28)
The best way to get the advantages of edible mushrooms
There are three essential methods to ingest edible mushrooms and profit from their therapeutic properties.
Consuming mushrooms
Among the mushrooms that I discussed above, like Lion’s Mane, Shitake, and Maitake, will not be solely revered for his or her edible worth—they’re additionally scrumptious! With a bit of little bit of schooling and follow, you can begin incorporating them into your weight loss program frequently.
It’s vital to notice that you will need to eat mushrooms cooked in an effort to entry the energetic compounds of their cell partitions, like beta-glucans. The beta-glucans in mushrooms are tightly certain to a different compound known as chitin (a tricky protein/sugar polymer that contains the outer shell of crustaceans like lobster), and solely about 20 p.c of beta-glucans are soluble with out vital heating. So, if you wish to get the edible advantages of mushrooms, don’t eat them uncooked! Sautee them, add them to soups or stews, or bake them with different elements.
I like to recommend that everybody incorporate no less than some mushrooms into their weight loss program. Nonetheless, a few of the most potent edible mushrooms are troublesome to search out within the retailer or don’t style good, so I additionally recommend following one of many approaches under in an effort to get the total advantages that edible mushrooms have to supply.
Make your individual mushroom medication
Among the edible mushrooms, like Chaga and Reishi, are bitter or chewy (or each!) when consumed contemporary and are harder to cook dinner with. In these instances, it might be greatest to make your individual medication by changing the mushrooms right into a decoction (i.e. tea), a powdered extract, or a tincture. And, should you’re adventurous, you may learn to collect your individual mushrooms and dehydrate and retailer them for edible use!
In the event you select to make your individual medication, my favourite useful resource for studying how to do this is a e book known as Christopher Hobbs’s Medicinal Mushrooms: The Essential Guide: Boost Immunity, Improve Memory, Fight Cancer, Stop Infection, and Expand Your Consciousness. It has a complete chapter known as “Making Mushroom Medication” that explains how you can retailer and put together edible mushrooms in quite a few methods.
(Ensure that to take a look at my interview with Dr. Christopher Hobbs on my podcast, Revolution Well being Radio, should you’re eager about a deep dive into all issues edible mushroom!)
Take a mushroom complement
If you wish to get the total advantages of edible mushrooms however don’t have the time or curiosity to make your individual medication, taking a mushroom complement is the most suitable choice.
Listed here are some tips about what to search for in a mushroom complement:
- It ought to comprise a mix of the best-researched and most potent edible mushrooms (see the record of the highest 8 that I like to recommend earlier within the article).
- It ought to comprise a clinically-relevant dose of every mushroom (>200 mg of every and >1,600 mg of complete mushrooms per serving)
- It ought to be a full-spectrum focus (relatively than a easy extract), using the entire mushroom elements: fruiting our bodies, mycelium, primordia, and the extracellular compounds they naturally produce (enzymes, acids, and anti-microbials).
- They need to be grown on sorghum relatively than frequent materials, comparable to sawdust, straw, or compost. 95% of sorghum is digested, leaving solely a small quantity (5%) of starch (alpha-glucan). Many mushroom merchandise comprise as a lot as 50% alpha-glucan, which isn’t edible and will intrude with the advantages of the mushrooms.
Sadly, as a result of rising reputation of mushroom dietary supplements, the standard of many merchandise available on the market is poor. Utilizing the factors above will make it easier to to discover a high-quality product and make sure that you get the unimaginable advantages that edible mushrooms have to supply.
I hope this text was useful to you and that it evokes you to begin incorporating mushrooms into your each day well being routine!
