We could smell it before we saw it. The glorious, earthy aroma floated through the restaurant as the dish was brought to our table.

So simple. So elegant.

We had no idea what awaited our taste buds. As I took my first bite, I thought my eyes had deceived me. Was this not a steak that was placed before us? A euphoric revelation overtook the table as we one by one realized what this beautiful, complex dish was……….

A single mushroom.  

Something so small and so underrated, you might think nothing of them. But I encourage you to give this group of phenomenal fungi a second look. And no, I’m not talking about for their “magical” benefits. Mushrooms are nature’s miniature pharmaceutical factories and have been used by our ancestors as medicine for thousands of years. (1) Now, do I recommend going into the forest and foraging for your own mushrooms? Definitely not. Unless of course your name is Paul Stamets and you’re a trained expert in the area. But I do recommend going to your local farmers market and scoping out the mushroom stands to see what they have! 

Medicinal mushrooms are a kingdom of fungi found in various parts of the world that have been used to support health through their immunomodulatory properties. (2) They are thought to possess approximately 130 medicinal functions! Including:

• Antitumor

• Antioxidant

• Radical scavenging

• Cardiovascular

• Anti-hypercholesterolemic

• Antiviral 

• Antibacterial 

• Antiparasitic 

• Antifungal

• Detoxification

• Hepatoprotective 

• Antidiabetic effects (3) 

There are a variety of ways mushrooms support immune health. Certain mushrooms may positively influence:

• The gut microbiota. Why?

  • Because of their ability to improve protection against pathogens. (4) 

• Several mushrooms have been shown to support immune health. How?

  • By enhancing the innate and adaptive immune responses. (5) 

• While others may suppress the immune response. Why is this a positive thing?

  • Because by suppressing the immune response the mushrooms exert anti-allergic effects. (6)

Today I am highlighting 5 medicinal mushrooms and the benefits each possess when it comes to your immune system!

REISHI

Reishi mushroom is a fungus that holds an important place in the traditional medical systems of China, Japan, Korea, and other Asian countries for its health-promoting effects. It is used to increase strength and stamina, boost the immune system, and lower cholesterol. (7) It also has adaptogenic properties that can help manage stress, improve sleep, and lessen fatigue. 

LION’S MANE

Lion’s mane, like the other species of functional mushrooms, contains diverse phytochemicals, including polysaccharides, such as beta-glucans, a prebiotic fiber, and digestive enzymes that support immune health and promote healthy gut flora. (8) Lion’s mane also contains a broad range of naturally occurring bioactive compounds, known for their cognitive health benefits. (9)

CORDYCEPS

For hundreds of years, Cordyceps has been utilized in traditional Chinese medicine (TCM) as a tonic to address several conditions such as respiratory diseases, liver or renal problems, hyperglycemia, and cancer or tumor disorders. (10)

Cordyceps contains different compounds with the ability to strengthen the response of the immune system and also to control the immune systems exacerbated response. (11)

Additionally, this medicinal mushroom has been utilized to enhance energy and endurance, improve aerobic capacity, and boost cellular immunity. (12) Sign me up!

CHAGA 

A healing plant of renowned value throughout the world, Chaga is thought to be a potent immune-stimulating medicinal mushroom.* (13)

Chaga helps fight inflammation due to its high level of antioxidants, helps reduce blood sugar levels, improves insulin resistance, and studies have even shown the potential to slow the growth of cancer cells. (14)

*Chaga is not a mushroom (fruiting body) but a dense sterile mass of decayed bits of birch tissue with mycelia incorporated.

 TURKEY TAIL

Aside from its fun name, turkey tail is one of the most researched of all functional mushrooms and is in a class of its own. 

Packed with antioxidants, this mushroom promotes immune system health by managing inflammation and by stimulating the release of immune-supportive compounds. It’s also rich in prebiotics, which helps to nourish the beneficial bacteria in the gut and assist in the restoration of a balance of good flora in the gastrointestinal tract. This supports improved digestion and a healthy immune response. (15)

If you weren’t a mushroom fan before, hopefully you feel inspired to incorporate mushrooms into your diet now that you are familiar with all the wonderful benefits they possess. Although we might not all be able to so elegantly create a dish like the one my family and I experienced, there are some fun and easy ways to get this powerhouse nutrient into your day. 

Ways to incorporate mushrooms:

Happy mushroom foraging (at the farmers market) and share any fun recipes you create!

**Medical/Health Disclaimer: The information provided in this blog is for educational purposes only. It is not meant to be a substitute for medical advice, diagnosis, treatment or cure, by a doctor or other qualified health professional. Please always consult with your doctor or qualified medical professional with any questions you may have regarding your specific medical conditions or treatment plans. **