Mushroom medicine
I was first introduced to medicinal mushrooms when I visited a café in Mullumbimby, Northern NSW, Australia. Mullumbimby is near Byron Bay and Nimbin –areas known for having people who have a more relaxed attitude toward ‘medicinal plants’ than the rest of Australia. So, I am standing at the counter ordering a coffee and the woman behind the counter looks at me or more accurately through me and asks if I want to try a mushroom latte. Well, since her eyes were unable to focus, and it wasn’t explained to me that the mushrooms going into these lattes were medicinal and not magical I passed. This interaction did pique my curiosity though and since then I have learnt much about the medicinal properties of mushrooms (‘shrooms) and love a shroom latte in the morning 😊.
What are mushrooms?
Mushrooms are the fruiting body of a fungus, typically produced above ground on soil or on its food source. Mushrooms can be classed as edible or medicinal. Out of approximately 12, 000 species of mushrooms, 2000 of them are edible. The white and brown mushrooms that are the most popular edible mushrooms in the supermarket are of the Agaricus bisporus variety. Agaricus bisporus have two colour states while immature – white and brown. When immature and white they are known as common, white, button or champignon mushrooms. When immature and brown they are known as Swiss brown, cremini or chestnut mushrooms. When mature and brown they are known as portabella/portabello. The more exotic mushrooms commonly sold are shiitake, enoki, porcini and oyster.
Chart showing the bioactive properties and health benefits of edible mushrooms (australianmushroomgrowers.com.au)
What are the health benefits of mushrooms?
Mushrooms are rich in vitamins B and D. They are thought to be the only vegetarian source for vitamin D. Amazingly, mushrooms exposed to UV light synthesise vitamin D2 in a photochemical reaction similar to that which occurs in our skin. In mushrooms, fungal ergosterol is converted to D2 through a series of photochemical and thermal reactions catalysed by UV from sunlight (1). In addition, mushrooms contain high levels of antioxidants, calcium, potassium, iron, phosphorus, copper and magnesium. They are also rich in selenium which can help lower oxidative stress and have been found to be rich in linoleic acid which has been reported to exhibit anti-carcinogenic effects on almost all stages of tumorigenesis and tumour cell growth in animal models (2).
Mushroom cell walls contain chitin and beta-glucans - non-digestible carbohydrates that are resistant to human enzymes and are a source of dietary fibre (3). In fact, mushrooms have the highest dietary fibre content of any food on a dry-weight basis (once the water has been removed). Three medium shiitake mushrooms cooked provides 7g fibre whereas 1 cup raw oats (soaked) provide 8g. Fibre is important to help lower cholesterol and reduce your risk of cardiovascular disease (4).
Medicinal mushrooms
Medicinal mushrooms are non-edible fungi that have biopharmaceutical applications due to the bioactive components such as polysaccharides and triterpenoids that they contain (3). They are often referred to as adaptogens which means they help our body adapt to stressors by decreasing sensitivity to stressors, resulting in stress protection and prolonging the phase of resistance to stress and therefore maintaining higher levels of equilibrium– something we could all use help with.
Beta-glucans found in medicinal mushrooms are a type of polysaccharide (long chained carbohydrate molecule) that has a significant positive effect on the immune system. Mushrooms with the highest beta-glucan content are most helpful for preventing and treating infections. Mushrooms such as turkey tail, oyster, reishi and chaga have direct anti-viral and anti-bacterial properties. Studies have shown that taking mushrooms regularly primes the immune system to protect against bacterial, parasitic or viral infections (4).
Medicinal mushrooms also contain terpenes and phenolic compounds. Terpenes have proven biological activity such as anti-cancer, anti-viral, anti-inflammatory, antioxidant, anti-obesity, blood sugar regulation and antimicrobial effects. Phenolic compounds are considered protective and have strong antioxidant and free radical lower effects (4).
Ganoderma lucidum – commonly known as Reishi
Ganoderma lucidum is one of the most important fungi in Asia that were collectively recognized in China and Korea as ling zhi (mushroom of immortality), and in Japan as Reishi mushroom or Mannentake (10,000 years mushroom), over 4000 years ago.
Although Reishi was originally used to improve health and promote longevity, its potential therapeutic effects were recognized in traditional Chinese medicine for the treatment of a variety of diseases. It has been shown to have the following effects:
Anti cancer – through modulation of the immune system by activation of macrophages, neutrophils, dendritic cells, natural killer cells and T- and B-lymphocytes
Anti-viral
Protect the liver
Protect the heart by preventing the accumulation of cholesterol in the cells of the main artery of the heart
Lower blood sugar levels
Improves sleep quality
Trametes versicolor – commonly known as Turkey Tail
Turkey tail mushrooms are the most widely studied medicinal mushroom and are the most important and well-documented immune activator and cancer aid. In fact, Polysaccharide Kureha (PSK) – a natural product from Turkey Tail – has been approved for use as an anti-cancer treatment in Japan since the 1980’s (5). Turkey tail has been shown to have the following benefits:
Preventing and treating infections and inflammation of the upper respiratory, urinary and digestive tracts.
Immunomodulation (helps the immune system adapt and return to balance).
Immune support during chemotherapy and radiation – helping to relieve side effects.
Cholesterol regulation (4).
Inonotus obliquus – commonly known as Chaga
Chaga has been used in traditional and folk medicine for centuries to protect the heart and prevent cancer. This medicinal mushroom contains over 200 different bioactive molecules and has been shown to have the following benefits:
Anti-tumour activity
Antioxidant
Immunomodulating
Blood sugar balance
Cardiac support
Anti-viral and antibacterial.
Buying medicinal mushrooms
When buying medicinal mushrooms it is important to find out how the mushrooms are processed and whether the company tests the product for contaminants such as pesticides, herbicides and heavy metals. It is also important to know what type of extraction method they used. Triterpenes in mushrooms require hot water and alcohol extraction (dual extraction). Reishi and Chaga require dual extraction whereas turkey tail and lions mane only required water extraction. If the product you are purchasing is just the dried fruiting body of the mushroom ground up, you will not be getting the most out of the product and the product will likely be a lot cheaper.
How to get more shrooms in your life
Edible mushrooms
Edible mushrooms contain an indigestible compound called chitin which means they need to be cooked to break down the cells walls to make them digestible and to make the beta glucans soluble and bioavailable as they pass through the GI tract. Stalks of mushrooms often have more beta glucans than the caps so don’t throw them away.
To increase the nutrient of your edible shrooms, put them in the midday sun for 15 minutes after purchase before refrigerating. If you don’t like the texture of mushrooms you could try blending in the food processor before adding to Bolognese or soups so you get the nutrients without the rubbery texture.
Medicinal mushrooms
If like me you love to start the day with a cup of coffee this is a great time to add in your powdered shrooms. The additional of the umami flavour adds a noticeable and delicious element to the coffee – trust me 😊. If coffee is not your thing they also blend well in a cup of hot chocolate or in soups, Bolognese, smoothies, energy balls – this list is endless.
Summary
Edible and medicinal mushrooms are rich in vitamins, minerals and bioactive compounds that support gut health, immune health and even support sleep and vitamin D levels. The rich variety of nutrients and their ability to help the body adapt to stress when eaten regularly are two great reasons to add more edible and medicinal mushrooms to your diet.
The information provided on this website is for information purposes only and is not meant to be nor should be considered medical advice.
