Functional mushrooms are all the rage these days, with more food, drink, and wellness supplement products featuring these esteemed fungi popping up every day.
But what are functional mushrooms, and how do they differ from the shiitake, morel, and button mushrooms you grew up eating? Are the purported health benefits associated with these medicinal ’shrooms legit?
While not all functional mushrooms have the same health benefits, they can all do wonders for the body. Functional mushrooms are mushrooms that have adaptogenic properties and health benefits beyond that of their nutritional value.
First coined in the 1940s, the term “adaptogen” refers to a group of compounds found in plant foods (but can also be found in synthetic forms) that help the body adapt to stress of all kinds, whether it be chemical, biological, or physical. This helps us to ward off any illness or disease that could be a result of these stressors and maintain our internal homeostasis.
One review looking at adaptogens’ overall illness prevention abilities, as well as their capability to treat viral respiratory infections, found these compounds to spring the immune system into action, reduce inflammation throughout the body, detoxify and repair damaged cells, exhibit antiviral properties, and generally improve quality of life.
Overall, very impressive.
The unique compounds in functional mushrooms have been utilized for thousands of years by ancient civilizations for medicinal purposes. There are over 70 naturally occurring adaptogens known today, including herbs and, of course, many mushroom varieties. Some of the most well-known adaptogenic (i.e. functional) mushroom varieties are lion’s mane, chaga, tremella, reishi, cordyceps, shiitake, maitake, oyster, and turkey tail mushrooms.
When functional mushrooms come to mind, Lion’s Mane is often one of the first people tend to think of. These white mushrooms are reminiscent of furry little brains in appearance, which is quite fitting. These mushrooms are well-known for their ability to positively influence brain health thanks to their neurotrophic properties.
Neurotrophic factors promote the growth and differentiation of neurons, the nerve cells in the brain that send and receive information. Lion’s mane is also associated with reducing inflammation in the brain, thus providing neuroprotective benefits.
Lion’s Mane even been linked to preventing and slowing cognitive decline in Alzheimer’s disease patients.
Beyond the brain, this fungus has been found to have whole-body anti-inflammatory, anti-bacterial, and anti-cancer benefits while also supporting heart and gut health.
Lion’s mane is also a great source of B vitamins, zinc, potassium and iron, lending to healthy energy metabolism, immune function, fluid balance, and red blood cell formation, plus it’s loaded with beta-glucan, a type of fibre shown to support gut, immune, and metabolic health.
Lion's mane mushrooms are becoming easier to find, especially from local mushroom producers, and are frequently used as a vegan seafood substitute because their texture is reminiscent of shellfish.
Chaga mushrooms is one of my favourites for many reasons, and have so much to offer in the way of health benefits. These mushrooms look more like truffles than your typical mushroom and have a brilliant turmeric-like orange interior. One review of the current evidence on the chaga mushroom found it to be an excellent antioxidant, anti-inflammatory, anti-viral, anti-aging, and cholesterol-lowering agent. Plus, this research group found evidence suggesting chaga to be a potentially effective treatment for type 2 diabetes and cancer.
Another study supports this, finding chaga mushroom extract to inhibit signaling pathways vital to breast cancer cell growth. Other data shows that it can support gut and brain health.
This mushroom is also a great source of beta-glucans, vitamin D, zinc, B vitamins, copper, manganese, and potassium.
One of the most popular functional mushrooms is the Reishi mushroom. If you’re tapped into this sector of the health food world, you’ll notice that it’s added to many functional health food products. But it’s nothing new: This fungus has long been used in traditional Chinese medicine, believed to promote overall health and longevity.
One review of the evidence published in 2021 found this mushroom to have therapeutic benefits for bodily inflammation, diabetes, heart disease, neurological disorders, cancer, mood disorders, and liver disease. However, this review also mentions that the greater body of evidence surrounding this mushroom is in its nascent stages and that more research is needed to prove causation of these impacts.
In terms of nutrients, this mushroom contains immune-boosting vitamins E, C, and D, as well as B vitamins and that plant pigment beta carotene, most notably known for boosting eye health.
Cordyceps are one of the most interesting-looking mushrooms, resembling long golden caterpillars. Beyond its intriguing appearance, cordyceps have been the subject of an impressive amount of research. The data show that cordyceps mushrooms may have positive impacts on respiratory health, a variety of cancers, blood sugar regulation, kidney disease, and overall bodily inflammation. It also may help reduce exercise fatigue and viral activity.
In this fungus, you’ll also find plenty of protein, vitamin K and B vitamins including B12, thiamin, and riboflavin. These will leave you feeling energized while also supporting healthy blood clotting.
Finally, there is Turkey Tail mushrooms. These dark brown, fanned fungi are unsurprisingly very reminiscent of turkey tails. Evidence shows that Turkey Tail is a nonspecific immune modulator, meaning that it generally boosts the entire immune system across the board as an antioxidant and helps to reduce inflammation. A published study just this year found it to have therapeutic potential for melanoma, while a 2012 study found similar results for breast cancer.
Turkey tail is also especially high in beta-glucans, as well as vitamin D and B vitamins. Some people love to eat these mushrooms whole while others will opt for supplement versions.
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