Chefs and home cooks alike have prized mushrooms for their culinary versatility and unique flavors. Beyond their culinary benefits, recent scientific research reveals that these unassuming fungi harbor a treasure trove of beneficial compounds with the potential to enhance human health.
Let’s take a closer look at the fascinating world of mushroom biochemistry and explore the various bioactive substances found within these edible fungi that could account for their purported medicinal properties.
Polysaccharides
Polysaccharides are complex carbohydrates that make up a major component of the cell walls of mushrooms. The one that scientists have studied most closely is beta-glucan, a type of polysaccharide. Beta-glucans can stimulate the immune system by activating immune cells such as macrophages and natural killer cells. This immunostimulatory effect helps the body fight cancer, infections, and other diseases. Although polysaccharides are not a cure for cancer, they do increase your body’s surveillance against infection by stimulating immune cells.
Proteins and Amino Acids
Mushrooms contain all nine essential amino acids required to form a complete protein; they don’t pack quite enough total protein per serving to sufficiently meet our daily needs on their own.
However, what makes mushrooms special is that they provide exceptionally high quality and highly bioavailable protein for a plant. Mushrooms have a protein digestibility and usable amino acid content comparable to eggs and are superior to staples like soy and wheat. Their protein quality is rare in the plant kingdom.
Ounce for ounce, varieties like oyster mushrooms offer higher protein than white button mushrooms. And when dried, mushrooms become much more concentrated sources of protein and nutrients. Across the board though, mushrooms tend to contain around 2-4 grams of protein per one hundred gram serving.
To put this in perspective, an average adult needs around fifty grams of complete protein each day. So, while mushrooms have an impressive protein package, you’d need to enjoy them in larger quantities or pair them with other plant proteins like beans, lentils, or nuts to form a complete protein meal.
The magic of mushrooms lies in their nutritional diversity beyond protein. These fungi are low in calories and packed with nutrients and antioxidants.
So, while noshing on portobellos won’t suffice as your sole protein source for the day, adding them to a balanced diet provides a powerful nutrient boost alongside other high-quality plant and animal-based proteins. Their versatility and stellar nutritional portfolio make mushrooms a worthy addition to any healthy plate!
Phenolic Compounds
Mushrooms pack a health punch, based on preliminary studies. They contain antioxidant and anti-inflammatory compounds called phenolics that could help fend off chronic illnesses like cancer and heart disease. This is an area that needs further research in humans.
Other mushroom munching rewards: better gut health, sharper thinking, and super immunity. So don’t underestimate these fungi! Mushrooms offer much more than meaty texture and savory flavor. Rich in disease-fighting phenolics, incorporating a medley of ‘shrooms into your diet just might pay off in a longer, healthier life.
Terpenes and Terpenoids
These aromatic compounds have shown antioxidant, anti-inflammatory, anti-diabetic, and anti-cancer effects in research studies. Specific terpenoids from chaga and reishi mushrooms exhibit cytotoxic effects against cancer cells. While not a treatment for cancer, eating a healthy diet that includes mushrooms could help your body better protect against cancer if current studies hold true.
Vitamins and Minerals
Mushrooms provide B vitamins, vitamin D, selenium, potassium, and other vitamins and minerals. These micronutrients support immune function, lower inflammation, reduce cancer risk, and promote heart health. In addition to individual compounds, the combination of bioactives in mushrooms seems to provide synergistic and enhanced beneficial effects compared to isolated compounds.
Prebiotics
As a prebiotic food, the fiber found in mushrooms supports probiotics and overall gut health. It does this by enhancing the growth and activity of beneficial bacteria. A healthy gut microbiome is essential for a strong immune system. Prebiotics supply “food” for gut-friendly bacteria that support gut and immune health.
Ergothioneine
Ergothioneine is a unique antioxidant that our bodies cannot produce on their own, so we must get it from our diets, mainly from mushrooms. This compound accumulates in tissues throughout the body, including at high concentrations in the brain.
Research suggests ergothioneine may have protective effects against oxidative damage and inflammation in the brain as we age. Oxidative damage from free radicals and chronic inflammation are tied to cognitive decline and neurodegenerative diseases like Alzheimer’s. As an antioxidant, ergothioneine helps neutralize free radicals and prevent them from damaging brain cells. Its anti-inflammatory properties may also protect the brain.
Observational studies have found that blood levels of ergothioneine tend to decrease as we get older, especially in people showing signs of cognitive impairment or Alzheimer’s disease. This suggests there could be a link between lower ergothioneine levels and age-related cognitive decline.
It’s an intriguing area of research, but we still need more studies to demonstrate whether boosting ergothioneine levels through dietary sources like mushrooms could help prevent or slow cognitive aging. Randomized controlled trials looking specifically at ergothioneine supplementation will help clarify if it has real benefits for the aging brain.
Enjoy mushrooms!
To wrap it up, mushrooms contain a wide variety of bioactive substances that contribute to their nutritional and medicinal value. Compounds like polysaccharides, peptides, phenolics, and enzymes are linked to therapeutic benefits such as immune stimulation, anticancer, antioxidant, antimicrobial, and anti-inflammatory effects. Further research on the bioactive components of mushrooms can lead to the discovery and development of novel drugs and functional foods.
References:
- Venturella G, Ferraro V, Cirlincione F, Gargano ML. Medicinal Mushrooms: Bioactive Compounds, Use, and Clinical Trials. Int J Mol Sci. 2021 Jan 10;22(2):634. doi: 10.3390/ijms22020634. PMID: 33435246; PMCID: PMC7826851.
- Guggenheim AG, Wright KM, Zwickey HL. Immune Modulation from Five Major Mushrooms: Application to Integrative Oncology. Integr Med (Encinitas). 2014 Feb;13(1):32-44. PMID: 26770080; PMCID: PMC4684115.
- Sabaratnam V, Kah-Hui W, Naidu M, Rosie David P. Neuronal health – can culinary and medicinal mushrooms help? J Tradit Complement Med. 2013 Jan;3(1):62-8. doi: 10.4103/2225-4110.106549. PMID: 24716157; PMCID: PMC3924982.
- Zaremba K. Top 8 Medicinal Mushrooms for Immune Health. Fullscript. Published October 25, 2022. Accessed February 18, 2024. https://fullscript.com/blog/mushrooms-for-immune-health
- Tiffany La Forge. 6 Mushrooms That Act as Turbo-Shots for Your Immune System. Healthline. Published April 5, 2018. Accessed February 18, 2024. https://www.healthline.com/health/food-nutrition/best-medicinal-mushrooms-to-try
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