Mushroom Power: 8 Health Benefits
If we go back over a billion years ago, before there were plants and animals, fungi were here first. In fact, research shows the animal and fungi kingdoms actually come from the same evolutionary branch, perhaps revealing why mushrooms inhale oxygen and exhale carbon dioxide, just like humans.
It’s thought that 40% of the diet of ancient primates was derived from fungi, and strong evolutionary connection may be a reason why mushrooms provide so many potential health benefits. Today more and more research is uncovering the many health benefits of this super food (sorry, I know that term gets thrown around a lot, but mushrooms may actually fit the bill).
Let's take a closer look at how mushrooms can impact health and performance.
Benefits of Mushrooms
Mushrooms are incredibly nutrient-dense, chock-full of micronutrients like iron and B-vitamins, as well as key nutrients like glycoproteins (i.e., ergosterols) and polysaccharides (i.e. beta-glucans). They also provide an array of health benefits:
antioxidant
anti-inflammatory
antiviral
boost metabolism
improve lipid levels
anti-cancer
Different types of mushrooms can provide different types of benefits. The following is a list of eight mushrooms you can think about adding to your nutritional arsenal to support better health, recovery, immunity or potentially performance.
Eight Mushrooms for Health & Performance
Reishi
Athletes need to train hard and train often. This takes its toll on your nervous and immune systems. If you're constantly busy and on the run, this is also a tremendous stressor on these systems. Reishi mushrooms (Ganoderma lucidum) are known as the “king of the mushrooms” and have been used in traditional medicine for centuries to boost resiliency and immunity.
Shiitake
If you live in a city with a true winter climate, your vitamin D falls dramatically throughout the coldest months of the year. Unfortunately, very few foods contain much vitamin D (making supplementation a good option for most people).
All mushrooms contain ergosterol, a plant sterol compound that makes up a fundamental part of the cell membrane. Sun exposure converts ergosterol into vitamin D, and a 100g serving of fresh mushrooms will provide 2,000 IU. (1)
For example, shiitake mushrooms not only provide a natural source of vitamin D but also chocked-full of B-vitamins (riboflavin, niacin, pantothenic acid, etc.), selenium, zinc, and copper. (They also taste great in omelettes and on steaks!) Here's a quick tip; slicing your mushroom will yield even higher vitamin D levels as it exposes more of the surface area to light.
Maitake
Maitake mushrooms are another fungi from Asia that are particularly high in beta-glucans, polysaccharides shown to boost immunity via increased T cells, B cells, macrophages, and natural killer (NK) cells.(2)
Maitake mushrooms can support both arms of your immune system: the innate “first-line of defense” and adaptive “seek and destroy” systems. Training hard can compromise your immunity and leave you more likely to catch a cold or flu. Adding more mushrooms to your nutritional arsenal athletes can help keep you going when you're really pushing the pedal to the metal.
Agaricus
Beta-glucans aren't just good for your immune system, they're also highly beneficial for lowering elevated blood glucose levels in clients with poor glucose control. The Agaricus blazei mushroom contains significant amounts of beta-glucan polysaccharides and the addition of Agaricus blazei to conventional diabetes medication in type 2 diabetics dramatically improves insulin levels compared to controls. (3)
Lion’s Mane
Lion’s mane (Hericium erinaceus) mushrooms are an impressive species, as they grow in a waterfall-like cascade from trees and logs. Compelling new research shows Lion’s mane exhibits tremendous potential as an agent to support healthy brain cell (neuron) function.
Lion’s mane contains neuroactive compounds that promote nerve growth factor, making it a potent brain and nerve support. (4) To achieve this therapeutic dose, concentrated supplemental forms would need to be consumed (rather than just from eating the fungi).
Cordyceps
Cordycep sinensis mushrooms are native to high altitudes and have been used in Asia for thousands of years to support physical performance. Studies have shown they have the capacity to improve oxygen uptake, and could therefore be highly beneficial for endurance athletes, although not all studies show benefit.(5)
King Trumpet
The King trumpet (Pleurotus eryngii) mushroom goes by many different names – French horn, king oyster or king trumpet – and it’s been used throughout Europe, the Middle East, Africa and Asia for centuries. This edible mushroom has a thick, meaty stem (and small cap), which contains a particular amino acid called ergothioneine that acts as a powerful antioxidant. (6)
Antioxidants are crucial for fighting off oxidative damage from intense training, a poor diet, and the like. King trumpet mushrooms make a great addition to omelets, soups and stir-fries.
Turkey Tail
Turkey tail (Trametes versicolor) has been brewed as a traditional tea for centuries in China, and it’s become one of the most well researched mushrooms in the world. The mycelium found in turkey tail is also a prebiotic food source for the gut microbiome, and has been shown to be beneficial as an antiviral against the human papilloma virus (HPV). (8)
To Sum Up
Mushrooms are an absolute nutritional powerhouse and support health via immune, inflammatory and antioxidant support. If you've been avoiding them because you don't like the taste, or aren't familiar with preparing them, then it's time to upgrade your nutrition game.
Mushrooms provide a wealth of health and performance boosting benefits, support your health, training and recovery by adding more mushrooms to your diet.
Dr. Marc Bubbs ND, MSc, CISSN, CSCS
p.s. Want to learn more about Vitamin D and Immunity? Listen to Precison Nutrition Director of Performance Nutrition Brian St-Pierre...