Source: Freepik.com
Mushrooms have been used over the years to add flavor to salads and other cuisines. The Agricultural Marketing Resource Center reported the use of edible fungi to be 3 pounds per capita in the U.S in 2015. [1] Part of the fungi family, the edible mushrooms, are categorized as vegetables and are available in most grocery stores. These can be consumed fresh, directly from the stores, or refrigerated in canned or dried form. What’s more? Mushrooms also have a unique role as medicinal mushroom supplements.
In this article, we will explore the list of nutrition-laden mushrooms having health benefits.
Best Mushrooms Supplements with Health Benefits
1. Oyster
Pleurotus ostreatus, called the Oyster mushrooms, are commonly grown mushrooms in the world. These are enjoyed by several cuisines, including Chinese, Japanese, and Korean. Oysters can be eaten dried or cooked. One cup of fresh oyster mushrooms contains 3 grams protein, 5 grams carbohydrates, zero fat, and 28 calories. [2]
Oysters are rich in essential vitamins and minerals like niacin, riboflavin, potassium, phosphorus, and copper. Being an excellent source of protein and minerals, oyster mushrooms are an excellent option for vegetarians and vegans’ diets. You can use oyster mushrooms in sliced form, whole or cut into chunks.
2. Shiitake
Shiitake Mushrooms | Source: Freepik.com
Shiitake is one of the most beneficial mushrooms in the world and is native to East Asia. It is low in calories, rich in fiber, and is known for its nutritional value, including B & D vitamins, minerals, carbs, and proteins. Prized for their pleasant taste, these mushrooms also have various health benefits. The medical benefits of Shiitake are as follows:
- Boosts immune system
- Helps maintain heart health
- Studies have shown that several compounds in Shiitake might protect against inflammation and cancer
- Possess antibacterial, antiviral, and antifungal properties.
- Natural source of vitamin D, making bones strong
- Moreover, Shiitake contains similar amino acids as meat. [3]
Mushroom supplement complex is an advanced 10x blend that mostly contains Shiitake as an integral ingredient in its formulation. These supplements can assist your immune system and play a key role in maintaining optimal health by cleansing your system, giving you higher energy levels. It not only helps in maintaining a healthy cardiovascular function but also assists in regulating blood sugar and improving focus and memory functions.
3. Portobello
Fresh eryngii and Portobello Mushroom | Source: Freepik.com
The Portobello mushrooms are undoubtedly referred to as a nutritional powerhouse. Apart from having a lower caloric value, they are also low in fat and sodium. Portobello mushrooms are a good source of antioxidants that protect from free-radical cell damage. They are also rich in B vitamins riboflavin that plays an important role in providing energy, growth, and red blood cell production. These mushrooms are also loaded with selenium – helps prevent various cancers, copper – helps produce and store iron, and potassium – helps lower blood pressure. [4]
4. Cremini
Cremini mushrooms are similar in their health value to portobellos and white button mushrooms. These mushrooms have a brown color and are small to medium-sized. Creminis are differentiated from button mushrooms by their slightly denser texture and intense flavor. They are mainly a great combination of rice and soup. The health benefits of Cremini mushrooms include:
- Prevention from cancer
- Alleviation of metabolic syndrome
- Amino acids present in Cremini help to keep the heart healthy
- Prevention from fatigue
- Enhancement of nutrients uptake by strengthening stomach lining
- Prevention from diseases of the gastrointestinal tract
- Keeps bones and muscles strong
- Stimulation of metabolism and provides energy
Cremini mushrooms are also highly valued for their nutritional content and excellent health benefits. They are rich in various vitamins and minerals including folate, thiamin, pantothenic acid, etc. [5]
5. Cordyceps
Cordyceps mushroom, also called Chinese Caterpillar Fungus, is part of the fungus family that develops on insects’ larvae. Since ancient times, the mushroom has used traditional Chinese medicine to treat various ailments like fatigue, renal disease, low sex drive, etc. In Western medicine, the best mushroom supplements containing Cordyceps extract are used because of their benevolent effects on health.
Cordyceps Sinensis and Cordyceps militaris are the two species out of the 400, which have become the focal point of scientific research. Because most of the research is done on animals or in labs, experts haven’t reached any decisive conclusions about their effects on humans.
However, scientific evidence has shown Cordyceps to have the following health benefits.
- Improves exercise performance by the production of more Adenosine Triphosphate (ATP)
- Research has shown Cordyceps to have anti-aging properties
- Potentiates anti-tumor effects by inhibiting the growth of tumor cells
- Helps treat type 2 diabetes by imitating the function of insulin
- Aids in treating cardiac arrhythmias
- Combats against inflammation [6]
6. Reishi
Reishi mushrooms have been widely accepted as medicinal mushrooms for hundreds of years, particularly in Asia. It has beneficial effects in the treatment of various infections. In recent times, these have been utilized to treat pulmonary diseases as well as cancer. Reishi mushroom is also commonly referred to as lingzhi.
Moreover, Reishi mushroom has shown promising results to help boost the immune system, ease out stress, improve sleep, and reduce fatigue. Reishi is extensively used for health conditions, including:
- High cholesterol
- Viral infections e.g., flu
- Pain caused by shingles infection
- High blood pressure
- Cardiovascular disease
- Liver or renal disease
- Respiratory diseases e.g., asthma
- HIV/AIDS
- Building strength and stamina
There aren’t too many large-scale studies on the effectiveness of Reishi. There is also a lack of lab research and human studies. However, researchers are now paying attention to exploring the chemical structure of this mushroom for an improved understanding of its mechanism of action to treat the aforementioned conditions. [7]
7. Lion’s Mane
Lion’s mane mushrooms are a wide, white, and bushy variety of fruiting fungi. These are also called ‘hou tou gu’ or ‘yamabushitake.’ Lion’s mane mushrooms are so-called because they have a hairy appearance, resembling the lion’s mane. Used for both culinary and medical purposes, these are highly acknowledged in Asian countries, including India, China, Japan, and Korea.
You can consume Lion’s mane mushrooms in the raw form, cooked, dried, or sipped as a tea. Several over-the-counter best mushroom supplements use Lion’s mane mushroom as a key ingredient. Consumers describe its flavor to be like seafood, mostly crab or lobster. The bioactive compounds of lion’s mane mushroom exhibit beneficial properties on the human body, particularly the heart, gut, and the brain. The health benefits of lion’s mane mushroom are as follows:
- Protects against dementia
- Helps against mild depression and anxiety
- Facilitates recovery from nervous system injuries
- Helps alleviate digestive tract ulcers
- May protect from heart disease
- Helps in the management of diabetes symptoms
- Helps combat cancer
- Decreases inflammation and oxidative stress
- Enhances the immune response [8]
8. Chaga
Chaga mushroom, also known as Inonotus obliquus, grows primarily on birch trees in Asia, Northern Europe, Canada, and the Northeastern part of the U.S. Chaga mushroom has long been used in medicine and is rich in the pigment melanin. The mushroom’s exterior portion turns black when sunlight falls on it, but it will retain its bright orange color on the interior. Chaga is the mushroom that possesses the highest amounts of oxalate. Its health benefits have given Chaga various different names around the world. For example, in Norway, it is referred to as kreftkjuke, which literally means cancer fungus.
The mushroom texture is hard, allowing it to become dried and ground into a powder to make mushroom powder for health. The powder is also used to make Chaga tea as well as obtain extracts or tinctures.
The health benefits of Chaga mushroom include fighting inflammation, reducing blood sugar level, lowering blood pressure, soothing arthritis, and even facilitating the prevention of cancer progression. Chaga is also abundant in fiber, essential nutrients, vitamin D, and elements, including potassium, manganese, and calcium. [9]
9. Turkey Tail
Turkey Tail mushrooms are the medicinal mushrooms that possess bioactive compounds widely known for its benevolent properties for health.
Although several different mushrooms are valued for their therapeutic benefits, Turkey Tail is among the prominent ones. It is also referred to as Trametes Versicolor and Coriolus Versicolor. This species of fungi is commonly known as turkey tail because of its vibrant colors. Turkey tail has been successfully utilized as a therapy for an assortment of ailments worldwide. Its characteristic property of augmenting the immune response is the most notable property of the turkey tail mushroom it’s accepted for. The range of health merits that turkey tail holds is enlisted below:
- Immense antioxidant effects
- Contains immune-enhancing polysaccharopeptides
- Empowers the immune system during cancers
- Potentiates anti-cancer therapies
- Improves the health of the gastrointestinal tract
- Helps soothe inflammation
- Possess excellent antibacterial properties
- Facilitates in improving insulin resistance
- Helps fight against Human Papilloma Virus (HPV)
- Remarkably enhances athletic performance by enhancing ATP production [10]
10. Maitake
The word ‘maitake’ means dancing mushroom in the Japanese language. The name came from Japanese dancing with bewilderment upon finding this mushroom in the wild because of its excellent therapeutic properties.
What’s unique about this mushroom is that it acts as an adaptogen, which is a substance that facilitates the body in combating any kind of mental or physical obscurity. They also play a role in regulating the unbalanced systems of the body.
While the Maitake mushrooms are fat-free, low in sodium and low-caloric, they are also loaded with:
- antioxidants
- vitamins B and C
- fiber
- minerals
- copper
- potassium
- amino acids
- beta-glucans
A 2013 study reports maitake to be helpful in the prevention and treatment of breast cancer. Another 2013 study found that maitake acts as a potent Mushroom powder for health benefits. A 2015 study presented maitake mushrooms to have an encouraging outcome on rats with type 2 diabetes. It is further used for the treatment of:
- cold and flu viruses
- immune function disturbances
- high or low blood pressure
- adverse effects of chemotherapy [11]
Maitake mushroom, also called Grifola frondrosa, is a therapeutic mushroom inhabitant of Northeastern Japan. It is commonly known as “hen of the woods” as it is a feathered and frilly variety used as a food as well as an extract form available in dietary supplements. One such best mushroom supplement is Advanced Prostate Support, which is a blend of Maitake, Reishi, and Shiitake extracts along with other vital minerals and vitamins. This natural supplement is remarkably potent for patients with an enlarged prostate, having trouble with urination, weight gain, and other issues.
Is It OK to Eat Mushrooms Every Day?
It is not only fine but recommended to add mushrooms in your daily diet. According to Dr. Robert Beelman, ‘a professor emeritus of food science and director of the Center for Plant and Mushroom Foods for Health at Penn State College of Agricultural Sciences,’ you can take 250 – 100 g mushrooms per day depending upon the concentration of its bioactive compounds. Do not consume too much in the beginning. Best is to start with a smaller amount and gradually add up to meet your needs. [12]
The Department of Nutrition Science at the University of Buffalo conducted a study that showed that consuming mushrooms regularly can have profound effects on weight management and immune response. [13] You can eat either fresh or cooked mushroom or even choose from the best mushroom supplements to meet your needs. However, distinguishing between healthy and poisonous mushrooms in the wild is hard, so you should always buy from an accredited vendor or store in the market.
Reference
- AgMRC through Bizminer. Mushroom Profile. Dec, 2018. https://www.agmrc.org/commodities-products/specialty-crops/mushrooms-profile
- US Department of Agriculture. FoodData Central. Mushrooms, oyster, raw. Updated April 1, 2019.
- Butler N. Are mushrooms good for you? Healthline. Oct, 2017. https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you
- Baby portobello mushrooms provide giant health benefits. Aug, 2014. https://www.desmoinesregister.com/story/life/2014/09/01/baby-portobello-mushrooms-quesadillas-recipe-nutrition/14901215/
- Crimini mushrooms benefits and nutrition. https://www.healthbenefitstimes.com/cremini-mushrooms/
- Walle G V D. 6 Benefits of Cordyceps, All Backed by Science. Healthline. May, 2018. https://www.healthline.com/nutrition/cordyceps-benefits#TOC_TITLE_HDR_4
- Reishi Mushroom. Webmd. https://www.webmd.com/vitamins-and-supplements/reishi-mushroom-uses-and-risks#1
- Julson E. Health Benefits of Lion's Mane Mushroom (Plus Side Effects). Healthline. May, 2018. https://www.healthline.com/nutrition/lions-mane-mushroom
- Wong C. The Health Benefits of Chaga Mushrooms. Sept, 2020. https://www.verywellhealth.com/what-can-chaga-do-for-you-89553#:~:text=Chaga%20(Inonotus%20obliquus)%20is%20a,amounts%20of%20the%20pigment%20melanin.
- Kubala J. 5 Immune-Boosting Benefits of Turkey Tail Mushroom. Healthline. Nov, 2018. https://www.healthline.com/nutrition/turkey-tail-mushroom#TOC_TITLE_HDR_7
- Wilson D R. Everything You Should Know About Maitake Mushroom. Healthline. Oct, 2017. https://www.healthline.com/health/food-nutrition/maitake-mushroom#research
- Rabin R C. What Is the Health and Nutritional Value of Mushrooms? NY Times. Jan 2018. https://www.nytimes.com/2018/01/19/well/eat/what-is-the-health-and-nutritional-value-of-mushrooms.html
- Rana S. 5 Amazing Reasons to Add Mushrooms to Your Daily Meals. NDTV. May, 2017. https://food.ndtv.com/food-drinks/5-amazing-reasons-to-add-mushrooms-to-your-daily-meals-1705629#:~:text=Talking%20about%20the%20health%20benefits,useful%20in%20regulating%20glucose%20levels
