Boost Immunity with these Five Healthy Mushrooms
Mushrooms are nature’s miniature pharmaceutical factories and have been used by our ancestors as medicine for thousands of years (1).
Medicinal mushrooms are a kingdom of fungi found in various parts of the world that have been used to support health through their immunomodulatory properties (2). They are thought to possess approximately 130 medicinal functions, including antitumor, antioxidant, radical scavenging, cardiovascular, anti-hypercholesterolemic, antiviral, antibacterial, antiparasitic, antifungal, detoxification, hepatoprotective, and antidiabetic effects (3).
But my favorite compounds found in mushrooms are called beta-glucans. Beta-glucans have been the subjects of a lot of really fascinating cancer treatment research. These guys are going to be major players in human health soon, mark my word!
There are a variety of ways mushrooms support immune health. Certain mushrooms may positively influence the gut microbiota, improving protection against pathogens (4). Several mushrooms have been shown to support immune health by enhancing the innate and adaptive immune responses (5) while others may suppress the immune response, thereby exerting anti-allergic effects (6).
Real Mushrooms is my favorite brand. It’s really important to research the brand of medicinal mushrooms you use since many of them don’t actually contain the compounds they claim to. But this brand is legit!
It's easy to incorporate medicinal mushrooms into your life. First, they don’t taste like the typical white button mushrooms most people are familiar with. So when you drink mushroom hot cocoa, it tastes like hot cocoa, not mushrooms. Speaking of mushroom hot cocoa, that is my favorite way to use these mushrooms. How? I add it to my smoothies instead of cocoa powder, add it to my BioCoffee, or mix it with almond milk for hot cocoa. It’s delicious and so easy to use! Check out the hot cocoa here.
I also take a capsule form which has a blend of medicinal mushrooms for immune support over the holidays. This is typically a challenging time for our immune systems, so it makes sense to me to do a little more than usual to love on it. I also will take these when I travel. I start about a week before I leave and take them throughout my trip. Find it here. (They also have mushroom chocolate which is AH-mazaing!)
Four Sigmatic, another great brand, has a fabulous powder that makes a great broth for cooking. I use it to make grains, sauté veggies, or as a soup base. Or, if I’m feeling under the weather, I will drink a cup or two. Check it out here. There are also plenty of mushroom coffees out there. But I’m not a coffee drinker so I don’t have any personal recommendations for those.
Let’s explore 5 medicinal mushrooms and the benefits each boasts when it comes to your immune system!
REISHI
Reishi mushroom is a fungus that holds an important place in the traditional medical systems of China, Japan, Korea, and other Asian countries for its health-promoting effects. It is used to increase strength and stamina, boost the immune system, and lower cholesterol (7). It also has adaptogenic properties that can help manage stress, improve sleep, and lessen fatigue.
LION’S MANE
Lion’s mane, like the other species of functional mushrooms, contains diverse phytochemicals, including polysaccharides, such as beta-glucans, a prebiotic fiber, and digestive enzymes that support immune health and promote healthy gut flora (8). Lion’s mane also contains a broad range of naturally occurring bioactive compounds, known for their cognitive health benefits (9).
CORDYCEPS
For hundreds of years, Cordyceps has been utilized in traditional Chinese medicine (TCM) as a tonic to treat several conditions such as respiratory diseases, liver or renal problems, hyperglycemia, and cancer or tumor disorders (10).
Cordyceps contains different compounds with the ability to strengthen the response of the immune system and also to control its exacerbated response (11).
Additionally, this medicinal mushroom has been utilized to enhance energy and endurance, improve aerobic capacity, and boost cellular immunity (12).
CHAGA
A healing plant of renowned value throughout the world, Chaga is thought to be a potent immune-stimulating medicinal mushroom* (13).
Chaga helps fight inflammation due to its high level of antioxidants, helps reduce blood sugar levels, improves insulin resistance, and studies have even shown the potential to slow the growth of cancer cells (14).
*Chaga is not a mushroom (fruiting body) but a dense sterile mass of decayed bits of birch tissue with mycelia incorporated.
TURKEY TAIL
One of the most researched of all functional mushrooms, turkey tail is in a class of its own.
Packed with antioxidants, this mushroom promotes immune system health by helping to manage inflammation and by stimulating the release of immune-supportive compounds. It’s also rich in prebiotics, which helps nourish the beneficial bacteria in the gut and assist in the restoration of a balance of good flora in the gastrointestinal tract, supporting improved digestion and healthy immune response (15).
As you can see, incorporating any of these five medicinal mushrooms can greatly support your immune system and overall health! All of these functional mushrooms are edible, culinary mushrooms but are often taken as supplements in the form of capsules, tablets, extracts, powders, or teas.
Ready to take your health up a few notches? Schedule your FREE 30-minute Discovery Call with Holistic Nutritionist Lindsay!
SOURCES
1. Stamets, Paul, and Heather Zwickey. “Medicinal Mushrooms: Ancient Remedies Meet Modern Science.” Integrative Medicine (Encinitas, Calif.), U.S. National Library of Medicine, Feb. 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684114/.
2.“Q&A: What Are Medicinal Mushrooms?” Om Mushroom Superfood, Om Mushroom Superfood, 18 Nov. 2021, https://ommushrooms.com/blogs/blog/what-are-medicinal-mushrooms-m2.
3. Wasser SP. Medicinal mushroom science: Current perspectives, advances, evidences, and challenges. Biomed J. 2014 Nov-Dec;37(6):345-56. doi: 10.4103/2319-4170.138318. PMID: 25179726.
4. Jayachandran, Muthukumaran, et al. “A Critical Review on Health Promoting Benefits of Edible Mushrooms through Gut Microbiota.” International Journal of Molecular Sciences, U.S. National Library of Medicine, 8 Sept. 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618583/.
5. SP;, Wasser. “Medicinal Mushroom Science: Current Perspectives, Advances, Evidences, and Challenges.” Biomedical Journal, U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/25179726/.
6. Lindequist, Ulrike, et al. “The Pharmacological Potential of Mushrooms.” Evidence-Based Complementary and Alternative Medicine : ECAM, U.S. National Library of Medicine, Sept. 2005, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1193547/.
7. J, Liu, et al. “Reishi Mushroom.” Memorial Sloan Kettering Cancer Center, https://www.mskcc.org/cancer-care/integrative-medicine/herbs/reishi-mushroom.
8,9. “Your Guide to Lion's Mane Mushroom Benefits and How to Use This Superfood.” Om Mushroom Superfood, https://ommushrooms.com/blogs/blog/lions-mane-mushroom-benefits-m2.
10-12. Das, Gitishree, et al. “Cordyceps Spp.: A Review on Its Immune-Stimulatory and Other Biological Potentials.” Frontiers in Pharmacology, U.S. National Library of Medicine, 8 Feb. 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7898063/.
13. Real Mushrooms. “9 Things You Didn't Know about Chaga.” Real Mushrooms, 5 Apr. 2022, https://www.realmushrooms.com/what-is-chaga/#Chaga%20is%20not%20a%20mushroom.
14. “4 Benefits of Chaga Mushrooms.” Cleveland Clinic, Cleveland Clinic, 29 June 2022, https://health.clevelandclinic.org/chaga-mushroom-benefits/.
15. Ziegelman, Adam. “Turkey Tail Mushroom Guide: Health Benefits and Ways to Use This Superfood.” Om Mushroom Superfood, Om Mushroom Superfood, 16 Sept. 2021, https://ommushrooms.com/blogs/blog/turkey-tail-mushroom-m2.