While they occupy a large section of most produce departments in every large grocery store in America, most of us are fairly unaware of the great benefits that mushrooms have to offer. We may have eaten mushrooms on our pizza or enjoyed them in our stir fry, but view them solely as a culinary delight (or disdain, whatever the case may be).
Mushrooms have an interesting history of use. Culinary use on a large scale is actually a relatively new phenomenon, due in part to the fear many experience over the possibility of misidentification of deadly species. Without proper identification, ingestion of poisonous mushrooms can lead to illness and death. Thankfully in our day and age, we have resources that allow foragers to properly identify edible and medicinal species. Species that are grown commercially for culinary and medicinal purposes are tested to ensure they are indeed the edible species they claim to be.
Historically, many mushrooms were used medicinally. Their use in Traditional Chinese Medicine (TCM) dates back thousands of years, while there is anthropologic evidence of extensive use in people groups around the world. While many of these cultures have used mushrooms extensively, studies conducted verifying the benefits of medicinal mushrooms have only been done over the last 40 years or so.
Biology of Mushrooms
While many might view mushrooms as a plant or possibly a vegetable, they are actually a fungus. Mushrooms are the fruiting body of the fungus, which stores and releases spores in order to propagate the species. The mycelium is the main body of the fungus. It is an extensively branched network of microscopic filaments. These subterranean filaments are a mere one thousandths of a millimeter in diameter. They often occupy the nutritional substance the fungus is feeding on for growth and sustenance. The mycelium’s job is to acquire and store the nutrients. This is done utilizing one of four different fungal relationships.
- Saprophytic – The fungus feeds on decaying plant material such as old logs or rotting leaves. Saprophytic fungi are at work in our compost bins turning the plant matter and animal manure into a rich soil amendment.
- Mycorrhizal – The fungus forms a symbiotic relationship with trees and plants, utilizing sugars the plants create via photosynthesis while offering its services to the plant in the form of increasing mineral and water uptake.
- Parasitic – Parasitic fungi survive by feeding on other living organisms such as plants or insects to the point of their demise.
- Endophytic – Endophytic fungi actually live within the plant but do not cause harm to the plant. Endophytes produce many medicinally active constituents. These plant constituents can be utilized by the plant to adapt to stressors in its environment. These same constituents are often beneficial to humans in the form of herbal medicine.
Nutritional Value of Mushrooms
From a nutritional standpoint, mushrooms could be considered a superfood. They are exceptionally high in minerals, some containing up to 12 percent total mineral content. They are an excellent source of B-complex vitamins providing nearly the same amount as meat. And they contain an incredible amount of high-quality protein which includes all nine essential amino acids. If all of that weren’t enough, mushrooms also contain a large amount of antioxidant compounds, rivaling many fruits and vegetables.
Eating mushrooms is a wonderful way to support a healthy gut flora. They contain “the highest dietary fiber content of any food”, specifically beta-glucans and chitin. (Hobbs, 22) This fiber is broken down in the large intestine where it is used as a prebiotic, feeding the good bacteria in the gut. Beta-glucans are also responsible for the immuno-modulating abilities of medicinal mushrooms.
Consumption of Mushrooms
As I mentioned before, mushrooms can be utilized as both food and medicine. There really isn’t a distinct line drawn between the two uses. For daily health maintenance, it makes sense to consume mushrooms with the foods we eat. They will boost the nutrient levels of our meals while providing much needed fiber and prebiotics to our gut.
Because the beta-glucans and chitin are located in the cell walls of the mushroom, they should be cooked in order to make the compound more bioavailable. This is easily done by throwing the mushrooms into a stir fry or into the pot of soup.
When looking at mushroom use to support specific conditions, it may make more sense to consume the mushrooms as a tincture. Tinctures of mushrooms are made using a double extraction method. This involves both decocting the mushroom in water at high heat to capture the water-soluble constituents and then using alcohol to extract the alcohol-soluble constituents.
Tinctures are a convenient way to ingest the proper amount of active constituents each day in order to effectively support the body when it needs more than simple nutrition.
Mushrooms for Health
Mushrooms provide innumerable health benefits. We have discussed the invaluable nutritional content of mushrooms, but their support of the body systems is incredible. They are currently one of the most widely studied “herbs”.
- Immune Support
If you are looking to support your immune system, turkey tail and reishi mushrooms have the highest amounts of beta-glucans. (Hobbs, 35) Beta-glucans help to modulate the immune system. Christopher Hobbs recommends switching which mushrooms you consume every few months for immune support.
- Infection Prevention and Fighting
Because a healthy immune system is important in fighting off infections, support of the immune system is a must. Mushrooms are particularly effective at supporting the body in fighting viruses and bacteria. Shiitake, reishi, and chaga are all excellent sources of infection fighting mushrooms.
- Cardiovascular and Heart Support
The large amount of fiber and antioxidants provide support for the cardiovascular system, helping to regulate cholesterol and promote healthy circulation. Reishi provides exceptional protection for the cardiovascular system. (Hobbs, 38)
- Cognitive Support
Lion’s mane has been studied extensively for use as a cognitive support. Mushrooms support sharp thinking and promote enhanced memory capacity.
- So Much More
Mushrooms really do offer support to every body system. They help to boost our moods, promote healthy energy levels, calm and relax us helping us sleep, increase our sexual vitality, help us to manage our weight, and offer nerve, kidney, liver, and digestive support.
In summary, mushrooms are incredible creations that bring us health and wellness!
References:
Hobbs, Christopher. Christopher Hobbs’s Medicinal Mushrooms: The Essential Guide. Storey Publishing, 2021.
McKnight, Karl B. Peterson Field Guide to Mushrooms of North America. Houghton Mifflin Harcourt, 2021.