Medicinal Benefits of Edible Mushrooms

Mushrooms are becoming more prevalent in popular culture as public concern grows over what food we put into our bodies. However, the medicinal properties of these fungi have been utilized by our ancestors for millennia. Taking advantage of medicinal mushrooms in your everyday regimen can help boost the resilience of your immune system, increase cognitive function, and even play a critical role in fighting cancer. The purpose of this article is to explain the history of humans and fungi, explain the science behind mushrooms as medicine, and explore a handful of mushrooms that are exceptionally beneficial to human health.

Historical Use of Mushrooms

South Tyrol Museum of Archaeology

The history of medicinal mushrooms directly correlates with human evolution and culture. Animals and fungi diverged in our evolutionary history around 1.5 billion years ago and, interestingly enough, humans are actually more closely related to fungi than we are to plants. Humans and various types of fungi have coevolved, creating mutually beneficial relationships. Humans receive calories, medicine, or a spiritual experience when ingesting different varieties of mushrooms, and the spores from those mushrooms are carried throughout the environment, increasing the chances of sexual reproduction. 

Humans have been using fungi for thousands of years. Some of you may have heard of Ötzi the Iceman, the 5000+ year old mummy found thawing in the Italian Alps in 1991. Ötzi was and remains the most well preserved European mummy due to the fact that he was in a freeze-thaw cycle for thousands of years, keeping his soft tissue intact. This allowed scientists to do in-depth examinations. What they found was very interesting. Ötzi carried two different types of mushrooms with him. The first was a utilitarian mushroom called amadou (Fomes fomentarius). This species allowed our early ancestors to leave Africa and explore Europe. How so? Well, as humans expanded into Europe they discovered winter for the first time. Winter can be brutal and is responsible for killing large portions of wildlife annually and humans were no exception. The amadou mushroom allowed for the transportation of warm embers for days at a time. This meant that clans could create fire even during blizzards or ice storms. 

The second mushroom that he used had been ingested before his death. This species was a birch polypore mushroom (Fomitopsis betulina) that was and still is very common and can be found growing on the side of trees. Among other things, these mushrooms are known to have strong antiviral properties. Unfortunately for Ötzi, these mushrooms were not going to save him. He had been shot with an arrow through his shoulder which then punctured his lung and caused him to die of blood loss. It was a tough life back in 3400 BCE.

Fomes fomentarius - www.medicinalmushrooms.net

Fomitopsis betulina - www.medicinalmushrooms.net

Traditional Chinese medicine (TCM) is no stranger to using mushrooms as medicine. TCM used various types of mushrooms to treat a wide variety of illnesses. Reishi (Ganoderma lucidum) was used to treat everything from high blood pressure to insomnia to cancer. No wonder it has been hailed as the “mushroom of immortality”. Other varieties such as cordyceps (Cordyceps militaris) were used to treat fatigue and soothe the lungs. Recent studies have shown that cordyceps is one of the only foods that can increase your VO2 max, which is one of the best indicators of cardiovascular health. 

Modern scientific research is beginning to back claims made by TCM in showing the efficacy of using mushrooms as medicine. For instance, researchers at the National University of Singapore found that individuals over the age of 60 who ate 2 or more portions (150 grams/portion) of cooked mushrooms per week showed a significant decrease (up to 50 percent) in the likelihood of developing mild cognitive impairment (MCI) (Feng et al., 2019). This is exciting news because doing something as simple as adding a couple of new ingredients to your weekly meals can lead to a life-altering effect.

Medicinal Mushroom Breakdown

(1-3) (1-6) Beta-Glucan

So we have explored some history and uses of mushrooms, but what is it that gives mushrooms these profound effects on human physiology? The consistent theme throughout most of these mushrooms is the presence of beta-glucans, specifically (1-3) and (1-6) beta-glucans. These are polysaccharides, which are defined as long-chain carbohydrates that are composed of glucose molecules bonded together. According to a study by Bashir and Choi in the International Journal of Molecular Science, “Beta-Glucans are known to have antitumor, anti-inflammatory, antiobesity, antiallergic, antiosteoporotic, and immunomodulating activities.” Thus, some of the treatments I have described above can be (at least partially) credited by the work of these beta-glucans. One reason they are so efficacious is that they are naturally bioavailable and can be taken orally as part of a daily diet. The article goes on to say, “The medical significance and efficiency of beta-glucans are confirmed in vitro, as well as using animal- and human-based clinical studies” (Bashir & Choi, 2017).

Mushrooms also tend to be rich in vitamin B1, B2, B3, B5, and B9 which are imperative in the creation of red blood cells and conversion of food into glucose which gives us energy. It is also suggested that mushrooms may be beneficial for cardiovascular health. Potassium in mushrooms can decrease hypertension and is a good way to achieve recommended daily levels of salt as part of a whole foods diet. Further, mushrooms contain vitamin C, as well. A study conducted in 2016 found that people who consume improper levels of vitamin C may be at an increased risk of cardiovascular disease (Moser and Chun, 2016). Lastly, fibrous beta-glucans are strongly linked to heart health and act as a statin, a cholesterol-lowering agent. Cardiovascular disease is responsible for nearly 1 in 4 deaths in the US annually. It is the leading cause of death in the United States and is largely a preventable disease. Making small lifestyle and dietary changes could save tens of thousands of lives annually.

Choice Medicinal Mushrooms

So what are your options when deciding to add mushrooms to your weekly diet? You have a lot of choices to select from, and I am going to tell you about three choice edible varieties that are relatively common, delicious, and can improve your health. 

Oyster Mushrooms

Black Pearl Oyster (Pleurotus spp. (hybrid))

Blue Oyster (Pleurotus ostreatus)

The first are oyster (Pleurotus) mushrooms. They are a class of mushrooms that are common throughout the world, easy to cultivate, and pack a nutritious punch. Common oyster varieties include blue oyster, king oyster, black pearl, and golden oyster. They do not always get the credit they deserve when compared to more potent medicinal mushrooms, but oyster mushrooms contain significant portions of protein and contain lovastatin which has been shown to decrease cholesterol. There is also evidence of beta-glucan related tumor suppression. One study found that there is evidence of potential therapeutic/preventative effects on breast and colon cancer with oyster mushrooms (Jedinak, 2008.). Another found that the liquid extracts of the king oyster variety “demonstrated tumor growth suppression; delayed tumor formation and reduced tumor growth in vivo” (Wang, et al., 2014).  Not only do they display strong medicinal benefits, but they are also a very diverse mushroom that can be added to nearly any dish. Their meaty texture is brought out when sautéed in oil, salt, pepper, garlic, onion powder, and finished with butter. This can be served alone, as a side, or as a meat substitute in many dishes.

Maitake Mushroom

The next mushroom is maitake (Grifola frondosa). As with the oyster mushroom, the maitake mushroom also contains beta-glucans so it carries with it all of the antitumor, anti-inflammatory, and immunomodulating properties we have already discussed. Maitake is renowned for its effect on gut health, specifically regarding Inflammatory Bowel Disease (IBD). IBD is characterized by inflammation in your GI tract which can lead to ulcerative colitis and Crohn’s disease. A study by Lee, et al (2010) in Experimental & Molecular Medicine found that maitake is a valuable food for patients with IBD and shows the potential to be an alternative for IBD medicine. 

Another study focused on the antioxidant enhancement of wheat grain inoculated with maitake mycelium. They concluded that “a valuable food alternative can easily be obtained with wheat grains, that is, by markedly increasing their antioxidant value through SSF with Grifola spp.” (Postemsky, 2013). This means that with the mycelium growing on the wheat grain, the mycelium provided medicinal benefits as well as unlocking additional nutrients from the inoculated wheat grain. Maitake is a commonly used mushroom in the restaurant industry and is a delicious addition to pasta dishes. It is also common to find at the base of fallen trees. If you wish to find wild maitake, go with an experienced forager to make sure you are collecting the correct species.

Lion’s Mane

The final choice edible mushroom in this discussion is lion’s mane (hericium erinaceus). This is a beautiful, delicious mushroom, whose flavor profile has been compared to that of lobster, looks like a fuzzy snowball, and has strong nootropic benefits. In fact, lion’s mane is one of the strongest choice edible medicinal mushrooms around. Nootropic is defined by Merriam-Webster as “a substance that enhances cognition and memory and facilitates learning”.  Lion’s mane has been shown to increase the myelin sheath, which is the protective coating of the axon. The axon is responsible for transmitting signals between neurons, the fundamental units of the brain and nervous system. With neurodegenerative diseases, the myelin sheath can become coated in amyloid plaque which reduces the neuron’s ability to send and receive signals. Degraded neurological function can change who we are, from increasing anxiety and depression to forgetting what we ate for lunch.

Lion’s Mane (Herecium erinaceus)

Anxiety and depression can often occur together in a vicious cycle. However, if you think on an evolutionary time scale, these two were likely not nearly as common as they are in our modern world. Some causes of anxiety and depression could be related to the misfiring of our neurons as our primal brain tries to make sense of such a new and evolutionarily atypical world. However, there may be a solution in lion’s mane. A study conducted by the journal Biomedical Research showed that in ingesting lion’s mane every day for four weeks, subjects showed overall decreased levels of irritability, anxiety, and depression compared to the control group (Nagano et al., 2010). This makes sense as anxiety and depression are categorized as mental health conditions by the CDC and lions mane works to repair damage in the brain.

Laboratory studies typically use mice as model organisms because their genetics, biology, and behavior are similar to that of humans. Further, conditions that are important areas of study can easily be replicated in rodents. One study looked to find whether lion’s mane was an effective neuroprotectant in mice whose epileptic episodes resulted in neuronal death. They found that giving the mice an extract from lion’s mane led to a neuroprotective effect, preventing the death of neurons after seizures (Jang et al., 2019). This is interesting because it shows that lion’s mane has the ability to protect vulnerable neurons and allow them to continue functioning. 

Another fascinating analysis was centered around a disease that plagues our elders and can add tremendous stress to families; Alzheimer’s disease. This study examined the effect of lions mane on transgenic mice with Alzheimer’s disease. It found that when given lion’s mane extracts, mice with Alzheimer’s disease showed a significant increase in neuronal growth in the hippocampus as well as an increase in nerve growth factor (NGF) (Tsai-Teng et al., 2016). NGF is a neurotrophic factor responsible for the growth, preservation and overall survival of neurons. In protecting and promoting the growth of these neurons, we are able to essentially reverse the biological age of these cells, increasing the capacity for the neurons to work correctly and for our elders to live happier and more fulfilling lives with their loved ones.

Conclusion

Mushrooms are a deep well of medicine that we are only beginning to scratch the surface of. As more data is collected through scientific studies, we will begin to learn more about the best ways to administer mushrooms as medicine and which species are best suited to aid in the treatment of specific ailments. If you are concerned about the cleanliness of your food, Medical News Today reported that the “Environmental Working Group, which assesses foods for their pesticide contents, placed mushrooms that are grown in the U.S. in its 2019 list of the 15 cleanest foods, referring to relatively low traces of pesticides.” Eat healthy, nutritious food and you will increase your chances of living a long, happy, and healthy life.

In future articles, I will discuss the benefits of medicinal mushrooms that are not choice edible and are typically taken through teas, tinctures, and extracts. For the time being, enjoy this segment of a TedMed talk by Paul Stamets where he shows his personal experience with the powerful medicinal properties of the common turkey tail mushrooms (Trametes versicolor). Thanks for reading!

My name is Joe Weber and I am the founder of Four Star Mushrooms. Providing Chicagoland restaurants, chefs, and gourmet grocers with locally grown mushrooms is the goal of Four Star Mushrooms. Learn more about our indoor urban farm at www.fourstarmushrooms.com, Instagram, Facebook, or LinkedIn. 

As a disclaimer I must mention that I am not a doctor, mycologist, or expert on this topic. I am simply an interested individual who enjoys learning about the benefits of these amazing organisms by means of scientific literature.

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2. Feng, Lei, et al. “The Association between Mushroom Consumption and Mild Cognitive Impairment: A Community-Based Cross-Sectional Study in Singapore.” Journal of Alzheimer's Disease, vol. 68, no. 1, 2019, pp. 197–203., doi:10.3233/jad-180959.

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9. Postemsky, P., Curvetto, N. 2013. “Enhancement of Wheat Grain Antioxidant Activity by Solid State Fermentation with Grifola spp.” Journal of Medicinal Food 00 (0) , 1-7. doi: 10.1089/jmf.2013.0108.

10. Wang, W., Chen, K., Liu, Q., Johnston, N., Ma, Z., Zhang, F. 2014. “Suppression of Tumor Growth by Pleurotus ferulae Ethanol Extract through Induction of Cell Apoptosis, and Inhibition of Cell Proliferation and Migration.” PLoS ONE 9(7): e102673, doi: 10.1371/journal.pone.0102673.

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