The Healthy Magic of Mushrooms
It’s that “Cold and Flu” time of year and adding mushrooms into your life can help boost your immunity to help keep you healthy now and all year long.
For now, we’re not going to be talking about the “Magic Mushrooms” and the psychedelics you sang about in your younger years (known as Psilocybin which I will comment on later). For now, we’re going to talk about all the immune boosting, longevity, and cognitive benefits of the mushrooms you can get legally online, at your local grocery store, or famers’ market. And mushrooms are no longer limited to just topping your pizza or sautéing over your favorite steak. You can now get the health benefits of mushrooms in your morning coffee, afternoon tea, and in your evening bedtime routine.
There are over 10,000 varieties of mushrooms. Let’s take a look at a few of the different types of mushrooms, what makes them so beneficial, and why you should start getting more mushrooms into your diet.
What is it in Mushrooms Which Makes Them So Healthy?
Mushrooms are loaded with great vitamins, nutrients and fiber. But there are a few key nutrients which make them magical.
Mushrooms contain “beta-glucans” which help boost the immune system. They are a type of polysaccharide which helps activate your natural killer cells and trains the immune system to respond more effectively. The mushrooms highest in beta-glucans are Turkey Tail, Shiitake, and Reishi.
Also, there is an amino acid in mushrooms called “L-ergothioneine” which is to thank for mushrooms’ longevity benefits and also as a powerful antioxidant which protects the cells from oxidative stress, which weakens the immune system. This amino acid is not made in the body, so you must get it in supplement form, or by adding mushrooms to your meals and drinks throughout the day. According to the research, about 5 mg a day will help protect your DNA, especially when it comes to skin aging and cancers; will help reduce the effects of oxidative stress; will keep your telomeres long; and keep your inflammation low – all contributing to a longer, healthier life.
Some of the edible mushrooms with the highest concentrations of L-ergothioneine are porcini, oyster, shiitake, and maitake. If you wanted to start with your basic white buttons, you would need two cups to get to the recommended 5 mg of
l-ergothioneine. So, get out your recipe books and start experimenting with these other mushroom varieties.
For those of you who just do not like eating mushrooms, period, you can get most varieties in capsule, tincture, and powder form. I can send you recommendations.
Besides boosting your immune system, some of the most exciting research with mushrooms is in the area of brain health, and the creation of new neurons – improving memory and brain function. See Lion’s Mane below.
Beyond the White Buttons – What are the Different Types of Mushrooms?
Whether we call them “medicinal” or “functional” or “adaptogenic” mushrooms, let’s look at the benefits of a few of the different types of mushrooms.
Lion’s Mane – One of the most beneficial for brain health as it stimulates myelin production and nerve growth factor, which helps with memory and concentration. When taken in the morning, it will increase your focus, and if taken at night, will increase your REM phase of sleep, where the brain consolidates the activities of the day into long-term memory. I encourage anyone with a family history of Alzheimer’s or other forms of cognitive decline, to start incorporating some Lion’s Mane into their day.
Chaga – One of the most nutritious mushrooms. Particularly beneficial because of its high antioxidant properties, so it is powerful in protecting cells against oxidative stress. May support graceful aging. Best taken in a tincture, powder or capsule form.
Cordyceps – Considered both medicinal and adaptogenic. They increase the uptake of oxygen to the cells, increase blood flow, strengthen the cell walls, and help stop bacteria and viruses from spreading. It also helps with stabilizing energy throughout the day and fights off inflammatory cytokines. May help stabilize blood sugar. Supports athletic performance at any level because of its ability to naturally boost energy – so yes, helps older adults keep up their exercise and ability to play! Best used in the morning or earlier part of your day.
Maitake – Great for cardiovascular health, helping to lower LDL (bad) cholesterol, and helps to regulate blood sugar, so may be helpful for those of you with Type 2 Diabetes.
Reishi – Known as the mushroom of immortality, is adaptogenic in your immune responses whether you are fighting off a pathogen, or being exposed to an allergen, can ramp up or tune down your response. Referred to as “Nature’s Xanax” – is known to be very calming, so great before bed or meditation to calm down the nervous system, or after a stressful day.
Shiitake – One of the edible varieties which is particularly good for your heart, and helps to lower LDL (bad) cholesterol, and maintain healthy blood pressure. Helps to reduce CRP or C-Reactive Proteins, a marker for inflammation.
Turkey Tail – Inedible because they are really fibrous, so good to take as a powder or tincture. Turkey Tail contains Polysaccharide-K, which is an approved anticancer prescription drug in Japan. May help fight cancer cells and improve the immune system of patients receiving chemotherapy. Also, may increase the beneficial bacteria in your gut to ease digestion.
Oyster – One of the highest in L-ergothioneine, so a great one to stave off the diseases associated with aging because of its antioxidant benefits.
Morel – Hard to find because they are very seasonal but may possess antitumor and anti-oxidant properties.
What to Look for in a
Mushroom Supplement
Time to read labels because ingredients matter. There are two key “parts” of the mushroom which are used in making supplements or extracts: The Fruiting Body (mushroom), and the Mycelium (the root network). The Fruiting Body is the part of the mushroom which is above ground and is more potent and higher in beta-glucans and triterpenes than the mycelium, which is the part below the ground. Mycelium still produces beneficial nutrients, but not as high a concentration as the fruiting body.
The result for you as a consumer is that the supplements containing the fruiting body will generally be more expensive because it takes more time and effort to grow and harvest the fruiting body. It’s well worth the money! What I notice with some people is they go for the least expensive supplement out there and then don’t get the optimal results they had hoped for and then declare it “didn’t work”.
Medicinal Use of Psilocybin
There is a growing body of research now supporting the use of psilocybin, the active ingredient in “Magic Mushrooms”, for treating conditions such as PTSD (Post-traumatic stress disorder), addictions, anxiety, depression, traumas, and cancer. While it is still illegal on a federal level, there are a couple of states where you can now use it legally in controlled settings. Research studies and trials are underway for FDA approval.
I am always curious and learning more. Please contact me if you have any questions or are looking for additional product suggestions.
Annie Bush
Your Total Body
