Medicinal Mushrooms - a key tool in your winter wellness toolkit

 

medicinal mushrooms

For your winter wellness toolkit

As we head into winter, gladly nature has us covered with seasonal produce to support our immune defences. Mushrooms contain some of the most powerful bioactive immune nourishing compounds in nature.

Aside from the supermarket varieties available all year round, different wild fungi appear at different seasons of the year. Autumn and winter are perhaps the best times to explore mushrooms as the choice and availability are sky-high.

Mycotherapy is the application of mushrooms specifically for the benefit of people’s health, well-being and quality of life. A wide body of research (not to mention centuries of use in traditional medicine cultures around the world) has shown the power of mycotherapy as being immunomodulatory (more on what that means in a moment), having adaptogenic potential, prebiotic effects and enhancing whole body wellbeing. From the humble button to the more exotic functional of medicinal fungi, mushrooms offer a plethora of health benefits due to their rich content of nutrients and bioactive compounds.  In fact, over 150 bioactive compounds have been identified in mushrooms. 

One of the oldest human mummies ever found - “Ötzi’ the Iceman” who is 4,000 years ago had the mushroom Piptoporus betulinus in his medicine kit. This mushroom has natural antibiotic and antiparasitic effects.

A little as two portions a week are thought to provide a 45% lower cancer risk as compared to 0g per week in a scientific meta-analysis. increased mushroom consumption has also been linked to a lower risk of dementia and cognitive impairment and lower chance of depression.

nutrients of note

Mushrooms contain a complex assembly of several important bioactive ‘myconutrients’ (the mushroom version of phytonutrients) including:

Beta-glucans & other polysaccharides: Mushrooms are one of the highest dietary sources of immunomodulating polysaccharides. The best studied are the beta-glucans, but there are other immunomodulating polysaccharides including chitin and cellulose. Polysaccharides are a type of prebiotic fibre which provides mushrooms with their dense meaty texture and earthy flavour which also feeds and fertilises our gut microbes.

Beta-glucans are perhaps the most significant when it comes to their immune-nourishing properties. Mushrooms contain what are known as b-(1,3-1,6)D glucans, not to be confused with the beta-glucans in other foods like oats which are structurally different and not as potent. These mushroom beta-glucans are often referred to as biological response modifiers BRM because of how they modulate the immune system increasing resistance to infections. Immune cells contain specific receptors on their surface for beta-glucans which allow them to respond directly. Beta-glucans will vary in their levels in each type of mushroom. Not every species is going to have the same amount of beta-glucans. But all edible mushrooms, from wild to shop-bought button mushrooms have a significant amount of beta-glucans.

Beta-glucans are not the only interesting compound in mushrooms, they also contain an abundance of carotenoids, phenolic acids, terpenes and terpenoids, flavonoids, glycosides, ergosterol and ergothioneine. Each variety will have its own notable profile.

Vitamins and minerals: Including selenium, zinc, potassium, choline and phosphorus. Mushrooms are also a source of vitamin D which we know is very important for immunity this time of year. Our body creates vitamin D when our skin is exposed to direct sunlight.  But from October to April the sun in the UK is too low in the sky so public health bodies recommend we ensure we consume a minimum of 20 micrograms per day during the winter months from foods and/or supplements. Food sources of vitamin D that most people know about include oily fish and egg yolks, but mushrooms are amazing in that they can create Vitamin D in the same way we do – through exposure to sunlight! The vitamin D content of mushrooms is directly related to their exposure to sunlight; therefore, retail mushrooms grown in atmospherically controlled growing rooms may only possess negligible amounts of vitamin D, but wild-harvested mushrooms can have > 10 micrograms/100g weight. 

Protein & essential amino acid content: Mushrooms are a great source of highly digestible plant-based protein, containing all nine essential amino acids (building blocks of proteins) that we cannot manufacture in our bodies.  This makes them unique among plant-based protein sources, supporting our body’s protein needs and providing satiety signals to stop us from overeating calories. Their meaty texture and protein content makes them a great alternative to meat.

Polyunsaturated fatty acids (PUFA): compared to other foods, mushrooms have high levels of polyunsaturated fatty acids making them a great source of essential fats in the diet.

Many of the active compounds in mushrooms have the ability to stimulate the immune system, modulating things like antibody production, T cell immunity as well as improving the anti-cancer activities of immune cells and inflammation. Some of these compounds also work on infectious germs directly.

For example, Shiitake has the highest antimicrobial activity and is used as an antimicrobial agent in toothpaste in some parts of the world. Lenthionine, a sulphur amino acid present in shiitake has potent bactericidal activity against Strep. pyogenes, Staph. aureus and Bacillus Megaterium as well as antifungal activities against Candida albicans.

Reishi, shiitake, Maitake and cordyceps stand out for their anti-viral effects and ability to enhance antibody responses to viral infections. For bacteria, aim for shiitake, polyporus, AbM (Agaricus blazei Murill) and Lion’s Mane

super shrooms to look out for?

  • Reishi. Deemed the mushroom of immortality as it is believed to enhance longevity. Reishi has one of the highest concentrations of beta-glucans of all edible mushrooms which is one reason why it has several immune-supportive and anti-microbial properties and supports blood sugar regulation, liver function, and cognition. Reishi is also thought to take the edge of anxiety and promote sleep and relaxation - personally, this is one of the key reasons why I use it.

  • Chaga. Known to be anti-ageing and attack unwanted inflammation, contains over 200 biologically active molecules some of which are being explored for their anti-cancer properties.

  • Cordyceps. Giving you energy, it is known for enhancing physical performance and recovery.

  • Lion’s Mane - Perhaps best known for its ability to support the nervous system and the brain, bringing mental clarity, cognition and concentration. It has also shown promise in its ability to support a healthy mood.

  • Shiitake has the highest antimicrobial activity

culinary considerations

There are reasons why mushrooms have a cherished place in culinary traditions all over the world. There’s hardly a human culture on this planet that does not eat mushrooms of one sort or another.  Now of course basic button mushrooms are a great seasonal addition to your diet but I'd also consider experimenting with the more medicinal varieties such as shiitake, maitake, reishi, and lions mane, each has their own key immune-nourishing phytochemicals.

Why not try foraging for mushrooms? Some mushrooms do grow year round but many prefer the cooler climes. Foraging is a great way to get out in the great outdoors, and connect with nature and is a much cheaper way to get your hand on some more interesting mushroom varieties. There are roughly 15,000 types of wild fungi in the UK so be sure to consult a guide to help you identify edible mushrooms and stay safe.  I like to use Wild Food UK. Only eat mushrooms that you are 100% sure what it is.

Heat them to eat them. It is preferable to eat mushrooms cooked as this helps access their active compounds like beta-glucans which are tightly bound up into the structure of the mushrooms.

Top tip! Studies show that mushrooms have a greater effect on the immune system when combined with vitamin C. For example, a study showed that combined, beta-glucans more effectively reduced the frequency of respiratory and urinary tract infections as well as the manifestations of stress when working in synergy with vitamin C.

Not sure where to start? Try just adding mushrooms to your weekly shop, then start to experiment with different types. The aim is to work towards diversity and consistency in your overall dietary pattern. For recipe inspo, check out these:

If you really struggle with the taste or texture, then try a supplement or extract. Read on for what to look for.

powdered extracts

The immune-balancing properties of medicinal mushrooms mean powdered extracts can be an accessible way to consume these in your diet and they are shaping up to be one of the hottest functional food trends right now. These also have the advantage of a longer shelf life, and extracts can be much more powerful, serving up a concentrated dose of these immune-nourishing nutrients. Look for well-thought-out blends that use the most well-researched mushrooms at a meaningful dose.

Add them to dishes like soups and stews for that eathy umami flavour or use in your favourite smoothie or hot beverage like hot cacao. 

Want to try?

Look out for products that are certified organic. Mushrooms absorb things from their environment so safety checks for heavy metals, mould, pesticides and other contaminants are important, as are sustainability and traceability. Make sure mushroom products are from the fruiting body and have a measurable content of active ingredients on their label with scientific support of safety and effectiveness.

Cautions and contraindications: If you have a diagnosed allergy, always avoid. If pregnant or breastfeeding, always err on side of caution when it comes to concentrated mushroom extracts as there are likely no studies on safety.

For more easy to understand and clear information on all allergies head to Allergy UK.