Fungi are a crucial part of our ecosystem, as they are responsible for breaking down organic matter, especially rotting food or carcass. They are also a huge part of nourishing other living things, as they release oxygen, carbon, nitrogen, and phosphorus in the soil and air as a byproduct.
Fungi has also made its way into human diets. For instance, yeast (a type of fungi) is an essential part of fermentation, a process that leads to wine, cheese, breads, and yogurt – foods that are consumed by the majority of the population.
A certain type of fungi – namely edible mushrooms – have evolved to become palatable for our human tastebuds. And while they’re technically decomposers, this doesn’t mean that mushrooms are devoid of nutrients. All types of edible mushrooms have an impressive nutrient profile that have made them become an important part of our diets.
What’s Inside A Mushroom?
Despite their seemingly bland and simple looks, mushrooms pack a ton of beneficial nutrients, with some that are even hard to find in other food sources. While each type of mushroom has their own special nutrient profile, most of them generally contain the following nutrients:[1]
Antioxidants
Mushrooms tend to be rich in antioxidants, especially selenium. These antioxidants helps your body fight off free radicals, which are the unstable atoms that cause damage to our cells, increasing the risk for chronic diseases such as cancers, cardiovascular disease, or autoimmune disorders. A higher intake of antioxidants can prolong your life and slow down the physical signs of aging.[2]
Beta Glucan
Beta glucan is a type of dietary fiber, thus it is effective in lowering cholesterol levels and protecting heart health. Dietary fibers also help regulate blood sugar levels, which helps prevent or manage type 2 diabetes.
B Vitamins
Mushrooms are rich in B vitamins which are essential to your health, as they are crucial in maintaining several bodily processes. B vitamins help us maintain our energy levels, brain function, and cell metabolism. Our body does not make its own B vitamins, thus it is important to make sure that you’re getting enough of them through your diet. Some examples of B vitamins include niacin, riboflavin, and pantothenic acid.
Copper
Copper is a mineral that is essential for the production of red blood cells, which distributes nutrients and oxygen throughout the cells in your body. Copper is also crucial in maintaining healthy bones, blood vessels, nerves, immune function, and iron absorption.
Potassium
Potassium is another crucial mineral for the heart, muscles, and nervous system. As an electrolyte, the main role of potassium is to regulate fluid balance, muscle contractions, and nerve signals. Fluid balance is especially important, as poor hydration can lead to problems in the kidneys and heart.
Those are just the common nutrients found in most edible mushrooms, but each variety of mushroom has its own strengths, such as containing more of a particular nutrient. According to research, here are the top 10 healthiest mushrooms varieties: their special benefits, and how you can consume them.
- Reishi
Reishi mushrooms have been a huge part of Eastern medicine, mainly due to its potent compounds. This mushroom contains polysaccharides, peptidoglycans, and triterpenoids which are believed to be the source of its health benefits.
Firstly, reishi is known to be a potent immune system booster. In some studies, reishi was found to increase the production of the white blood cells that destroys foreign invaders that threaten your health.[3]
Several studies have also found that reishi has potential cancer-fighting properties. For instance, a study published in the Pharmacological Reports reported that genoderic acid, a compound found in reishi, is capable of inhibiting the development and metastasis of tumors.[4] In 2011, another study expanded on this further, suggesting that reishi could potentially seek out and eradicate existing cancerous cells. Although further studies are yet to confirm its effectiveness, the current evidence is quite promising.
Reishi was also found to benefit patients that are suffering from neurodegenerative disorders, such as Alzheimer’s and Huntington’s.
How to consume Reishi: Unlike most of the common edible mushrooms we know, reishi isn’t the type of mushroom that you can add to your plate due to its unpleasant texture. Instead, reishi is traditionally consumed as a tea, with a taste that can be described as dark and bitter.
*Precautions: Due to its potency, some people may have a negative reaction to reishi. Some side effects that have been reported include digestive distress, although it has not been found to harm the kidneys and liver. If you are breastfeeding or pregnant, avoid consuming reishi as its effects on infants have not yet been extensively studied.[6]
- Shiitake
Shiitake mushrooms are a staple in Japanese cuisine, thanks to their pleasantly savory flavor. It is commonly incorporated in stir fries and soups that provide a rich umami flavor.
According to research, shiitake mushrooms are capable of boosting the immune system and heart health, thanks to its beta glucans and polysaccharides.
Similar to reishi, shiitake mushrooms have been found to have potential anti-cancer properties. The polysaccharide lentinan had been found to inhibit the growth and spread of cancer cells by stimulating the immune system.[7] In China and Japan, an injectable form of lentinan is used along with chemotherapy when treating patients with gastric cancer.
Shiitake mushrooms are generally considered safe for consumption, although some people may develop rashes from eating or handling raw shiitake.
- Oyster
Oyster mushrooms are one of the most commonly consumed mushrooms around the world. It has a pleasantly mild taste with a soft meat-like texture that has made it easy to adapt throughout various cuisines. Oyster mushrooms are also considered a great meat substitute, especially for vegans and vegetarians, as they are low in carbs while being nutrient dense.
Oyster mushrooms are especially good for the heart, as they contain the cholesterol-lowering molecule lovastatin. In a study published in 2009, the supplementation of oyster mushrooms had been found to reduce cholesterol levels by up to 37% and triglyceride levels by 45% in rats.[8]
Oyster mushrooms are also rich in nutrients that are essential for maintaining brain health. For instance, oyster mushrooms contain niacin (vitamin B3), which is known to protect the brain from Alzheimer’s and slow down cognitive decline.[9]
As a widely consumed mushroom, there are very little known side effects to consuming oyster mushrooms, except for a few incidents of allergic reactions. If you have mold allergies, you are more likely to be allergic to these types of edible mushrooms – talk to your doctor first if you’re planning to eat mushrooms.
- Porcini
Porcini mushrooms are a popular variant when it come to gourmet French and Italian cuisine, as it has a distinct nutty flavor with a meaty texture when cooked. But because it spoils quite fast, porcini mushrooms are harder to find in supermarkets. The rarity of porcini mushrooms also mean that it’s one of the more expensive fungi out there, but its exquisite taste is definitely worth it.
In terms of nutrition, porcini mushrooms stand out for its potent anti-inflammatory compounds. In an animal study published in the American Journal of Translational Research, porcini mushroom extract was found to have decreased inflammatory markers and inflammatory responses related to asthma.[10]
Porcini mushrooms are also especially high in fiber, which is great for your digestive health and for reducing cholesterol levels.
- White Button
White button mushrooms are what most people would think of when it comes to edible mushrooms. It is the most commonly eaten mushroom around the world, as they are easy to grow and highly palatable. Despite being a common mushroom, white buttons pack an equally impressive nutrition profile.
Just like the mushrooms previously mentioned, white buttons are also known to contain cancer-fighting compounds, such as polyphenols, polysaccharides, glutathione, and vitamin C.[11]
White button mushrooms are high in beta glucan, a dietary fiber that is known to lower cholesterol levels, improve blood sugar control, and benefit the gut microbiome.
Out of all the mushrooms in this list, white buttons are the easiest to obtain. They can be bought canned, fresh, dried, frozen, or powdered, although cooking them fresh is the best way to consume them.
- Maitake
Maitake mushrooms are another variant that is commonly used in Japanese cuisine. According to folklore, maitake (“dancing mushroom”) got its name from the fact that people would dance with happiness upon finding them in the wild, as it is highly prized for its healing properties. Modern research has backed up this age old belief, as the maitake mushroom’s anti-cancer properties have been observed to be much more potent compared to other mushroom varieties.[12]
For instance, maitake mushrooms were shown to have successfully suppress tumors and cancer cells in both animal and human studies.[13, 14]
Maitake mushrooms have also been found to be effective in lowering cholesterol levels and managing blood sugar levels, with the latter being especially useful for those who are diagnosed with type 2 diabetes.
Maitake mushrooms can be consumed just like other edible mushrooms. It has an earthy flavor, and can be added to stir fries, salad, pasta, pizza, or stews. Maitake extract can be also consumed in capsule form, and it is best to consult your doctor first before use.
- Shimeji
Shimeji mushrooms are another variant that comes from Japan. Although it is popular for its culinary uses, shimeji mushrooms are also known for their medicinal properties. Shimeji mushrooms are characterized by their tiny caps and they tend to grow in bundles.
Shimeji mushrooms have neem traditionally used as a defense against asthma, which comes from its potent levels of beta glucans.[15]
Shimeji mushrooms have also shown potential as an anti-cancer agent. In some studies, shimeji mushrooms showed to be effective in inhibiting cancer cells, such as those of leukemia, hepatoma, breast cancer, sarcoma, and lung carcinoma.[16]
- Chanterelle
Chanterelle mushrooms are another type of mushroom that is highly prized by gourmands, thus making it one of the most expensive mushrooms you can buy. Unlike most edible mushrooms, chanterelle mushrooms have a unique spiciness to them, along with an exquisite fruity scent.
Chanterelle mushrooms also happen to have the highest known natural concentration of B vitamins, especially B1, B2, B3, and B5. These B vitamins are particularly important as they are crucial for the maintenance and development of the nervous system.[15]
Chanterelle mushrooms are also rich in flavonoid antioxidants and phenolic acids, which have important anti-inflammatory, antioxidant, and anti-cancer properties.
- Black Truffle
Truffles are among the most expensive food items in the world. On top of being hard to grow and harvest, truffles have a unique and complex flavor that has made it a sought after product by chefs and gourmands alike.
In addition to their precious flavor and aroma, truffles are also considered a nutritional powerhouse. It is particularly dense in antioxidants, minerals, vitamins, and can be considered a complete source of protein as they contain all nine essential amino acids.
A study by researchers from the University of Rome also found that black truffles produce anandamide, a compound that triggers the discharge of chemicals that enhances the mood, reducing feelings of depression and anxiety.[16]
- Chaga
The chaga mushroom isn’t exactly the most palatable-looking mushroom in this list, but its benefits are quite impressive. For centuries, chaga had been consumed as a tea in Siberia and East Asia, which was done so for medicinal purposes.
Firstly, chaga mushrooms have been found to be capable of boosting the immune system, helping you fight minor colds and preventing serious chronic diseases. In fact, chaga extract have been found to effectively prevent the growth of cancer cells in the liver, lungs, breast, prostate, and colon.[17]
Similar to mushrooms that were previously mentioned, chaga mushrooms can also lower blood sugar and cholesterol levels, which is great for heart health.
How to consume Chaga: Unlike most edible mushrooms, chaga mushrooms cannot be eaten as part of a dish. Instead, it is consumed as a tea or a capsule. If you’re interested in consuming either one, consult your doctor first to determine if it is safe for your body.
Conclusion
Mushrooms are one of the healthiest sources of non-animal nutrients, with an exceptionally high concentrations of antioxidants, B vitamins, polysaccharides, and dietary fibers.
With a wide range of options to choose from, you can incorporate mushrooms in your diet through many ways. Milder flavored mushrooms like oyster, shiitake, or button mushrooms are highly versatile, while stronger mushrooms such as chanterelle and truffles are a favorite among gourmands.
Mushrooms that have a higher potency are best consumed as tea or supplements, such as chaga and shiitake. But due to the strength of their compounds, it is best to seek advice from your doctor first to avoid any adverse reactions.
References
[1] Goldman, R. (2017, October 12) Are Mushrooms Good for You? Retrieved on December 9, 2020 from https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you
[2] Sadowska-Bartosz, I., & Bartosz, G. (2014). Effect of antioxidants supplementation on aging and longevity. BioMed research international, 2014, 404680. https://doi.org/10.1155/2014/404680
[3] Chen, X., Hu, Z. P., Yang, X. X., Huang, M., Gao, Y., Tang, W., Chan, S. Y., Dai, X., Ye, J., Ho, P. C., Duan, W., Yang, H. Y., Zhu, Y. Z., & Zhou, S. F. (2006). Monitoring of immune responses to a herbal immuno-modulator in patients with advanced colorectal cancer. International immunopharmacology, 6(3), 499–508. https://doi.org/10.1016/j.intimp.2005.08.026
[4] Chen, N. H., Liu, J. W., & Zhong, J. J. (2010). Ganoderic acid T inhibits tumor invasion in vitro and in vivo through inhibition of MMP expression. Pharmacological Reports, 62(1), 150-163. DOI: https://doi.org/10.1016/S1734-1140(10)70252-8
[5] Radwan, F. F., Perez, J. M., & Haque, A. (2011). Apoptotic and Immune Restoration Effects of Ganoderic Acids Define a New Prospective for Complementary Treatment of Cancer. Journal of clinical & cellular immunology, S3, 4. https://doi.org/10.4172/2155-9899.S3-004
[6] Tinsley, G. (2018, March 31) 6 Benefits of Reishi Mushroom (Plus Side Effects and Dosage). Retrieved on December 9, 2020 from https://www.healthline.com/nutrition/reishi-mushroom-benefits
[7] Meng, X., Liang, H., & Luo, L. (2016). Antitumor polysaccharides from mushrooms: a review on the structural characteristics, antitumor mechanisms and immunomodulating activities. Carbohydrate research, 424, 30-41. https://doi.org/10.1016/j.carres.2016.02.008
[8] Alam N, Amin R, Khan A, et al. Comparative effects of oyster mushrooms on lipid profile, liver and kidney function in hypercholesterolemic rats. Mycobiology. 2009;37(1):37-42. doi: 10.4489/MYCO.2009.37.1.037
[9] Morris, M. C., Evans, D. A., Bienias, J. L., Scherr, P. A., Tangney, C. C., Hebert, L. E., Bennett, D. A., Wilson, R. S., & Aggarwal, N. (2004). Dietary niacin and the risk of incident Alzheimer’s disease and of cognitive decline. Journal of neurology, neurosurgery, and psychiatry, 75(8), 1093–1099. https://doi.org/10.1136/jnnp.2003.025858
[10] Wu, S., Wang, G., Yang, R., & Cui, Y. (2016). Anti-inflammatory effects of Boletus edulis polysaccharide on asthma pathology. American journal of translational research, 8(10), 4478–4489.
[11] Lang, A. (2020, January 27) White Mushrooms: Nutrition, Benefits, and Uses. Retrieved on December 10, 2020 from https://www.healthline.com/nutrition/white-mushroom-nutrition
[12] Cronkleton, E. (2017, October 12) Everything You Should Know About Maitake Mushroom. Retrieved on December 10, 2020 from https://www.healthline.com/health/food-nutrition/maitake-mushroom
[13] Masuda, Y., Inoue, H., Ohta, H., Miyake, A., Konishi, M., & Nanba, H. (2013). Oral administration of soluble β-glucans extracted from Grifola frondosa induces systemic antitumor immune response and decreases immunosuppression in tumor-bearing mice. International journal of cancer, 133(1), 108–119. https://doi.org/10.1002/ijc.27999
[14] Johnson, D. M., Edwards, E., Rosales, A., Birdsall, T. C., Staren, E. D., & Braun, D. P. (2012). Maitake D-Fraction, a natural mushroom extract, synergizes with Interleukin-2 for increased lytic activity of peripheral blood mononuclear cells against various human tumor cell histologies. DOI: 10.1158/1538-7445.AM2012-3515
[15] Health Fitness Revolution. (2018, December 30) Top 10 Healthiest Mushrooms and Their Benefits. Retrieved on December 10, 2020 from https://www.healthfitnessrevolution.com/top-10-healthiest-mushrooms-and-their-benefits/
[16] Tsai, P. F., & Ma, C. Y. (2013). Effect of a glycoprotein from mushroom Hypsizygus marmoreus (Peck) Bigelow on growth and differentiation of human leukemic U937 cells. Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association, 62, 782–785. https://doi.org/10.1016/j.fct.2013.10.012[17] Brown, M. (2018, October 25) What Are Chaga Mushrooms and Are They Healthy? Retrieved on December 10, 2020 from https://www.healthline.com/nutrition/chaga-mushroom
