Mushrooms have been an important medicine and food for thousands of years, yet the wide variety of mushrooms hasn’t really been understood in the West until relatively recently. Interest in mushrooms has grown because of their impressive amount of bioactive compounds that improve health. They have been shown to fight cancer, improve and strengthen the immune system, improve cardiovascular disease risk, lower cholesterol and blood sugar, and have antibacterial, antiviral, antifungal, antioxidant, and anti-inflammatory properties.
There are thousands of different types of mushrooms around the world, but “medicinal mushrooms” are promoted as the most important. These varieties, such as reishi, lion’s mane, and cordyceps, have long been used in Traditional Chinese and Japanese medicines. These varieties have also become the focus of health and nutrition research, so their impressive benefits are announced in many news outlets. While these mushrooms are definitely beneficial, in reality all mushrooms have similarly impressive benefits to our health, even the common cremini.
All mushrooms are truly superfoods!
So how can you enjoy the health benefits of mushrooms? Eat them! In this article, I share 5 of the top mushrooms based on breadth of research, taste, and how easy it is to buy them. Plus, I have included several recipes for each type of mushroom to inspire you to add them into your daily meals.
Note – this article contains affiliate links for 10% off Mountain Rose Herbs purchases or 20% off my Fullscript dispensary purchases. I receive a small compensation and you receive a discount!
Shiitake
Shiitake mushrooms have been used for thousands of years in traditional Chinese and Japanese medicines, and they have also been highly studied in modern times. Some of their benefits include:
- Antiviral, antibacterial, and antifungal properties, meaning they help rid the body of pathogen
- Rich in B vitamins and minerals, such as manganese and selenium, which are needed for a strong immune system and cognitive function.
- Fighting cancer cells and tumor growth. An extract from shiitakes was shown to inhibit growth of cancer cells and induce apoptosis (programmed cell death).
- Protecting DNA from oxidative damage (damage from cell-damaging free radicals)
Because of their newfound popularity, they are easy to purchase at the grocery store and farmer’s market. I also like to buy dried shiitakes so I always have them on hand (easily reconstitute them by covering whole or chopped dried mushrooms in hot water for around 10-20 minutes) . They go well in soups, salads, meat dishes, and stir-fries.
RECIPES:
Reishi
Reishi are the “Mushroom of Immortality” in Chinese medicine and native to China, Korea, and Japan. They have been highly studied and shown to have many benefits:
- Adaptogenic and immunomodulator, meaning they help regulate and rejuvenate the stress response and immune system
- Protect against many, many health issues: Fatigue, infections and viruses, liver disease, digestive issues, cancer and tumor growth, autoimmune disorders, heart disease (lowers inflammation and potentially cholesterol), sleep disorders and insomnia
- Aid in reducing anxiety and depression,
- lower inflammation and release natural killer cells
- They fights allergies and asthma
- They inhibit cancer tumor growth and specifically have anti-tumor effects for breast cancer
Because of their unpleasant taste and texture, reishi mushrooms are usually used in powder form, capsules, or liquid extracts. Add the powder to coffee, smoothies, oatmeal, or even just water. When using the powder, take the recommended dose – more is not necessarily better! Too much reishi might cause nausea, digestive upset, or liver problems in some people.
Make sure to get the powder from a reputable company, such as Mountain Rose Herbs or Om Organics. A recent investigation uncovered that only about 26% of reishi mushroom powder was pure and honestly labeled as most products had added fillers or other mushrooms.
Lion’s Mane
Lion’s Mane has been used in Traditional Chinese and Japanese medicine systems for a wide range of health concerns, as well as for overall healthy vigor. It is now studied for its positive effects on the brain, mood, inflammation, and even cancers. The most well-known benefit of these mushrooms is in the brain. They are known to boost memory and cognition, even for those with “mild cognitive impairment” which is a step below dementia. These benefits are possibly caused by increasing blood flow to the brain and encouraging the growth of axons and dendrites from neurons (brain cells), which enhances communication between brain cells. This is an important area of research for reducing or reversing Alzheimer’s, Parkinson’s, or other neurodegenerative diseases in the future.
On top of these already impressive effects, Lion’s Mane may also:
- help slow or reverse the progression of certain cancers, such as leukemia and cancers of the stomach, lung, cervix, liver, colon, and breast
- supports circulation and heart health possibly by lowering LDLs which are thought to be a main cause of atherosclerosis plaque buildup
- reduces depression and anxiety when taken regularly
- reduces gastric ulcers, inflammatory bowel diseases, gastritis, and general gut health
- Improve fatigue and overall vigor
There are many possible reasons for these benefits, but it is likely because there are many compounds in Lion’s Mane that are antiinflammatory and high in antioxidants, which are antitumor, immune stimulating, and antioxidation,
Buy Lion’s Mane fresh at the health-focused grocery store or farmer’s market. Or, it can be taken as a tincture or powder.
RECIPES:
- Lion’s Mane Mushroom Steaks Over Polenta
- Hot Chocolate with Mushroom Powder
- My favorite (and easiest) way to cook Lion’s Mane –
- Slice mushroom
- Chop a few cloves of garlic
- Add garlic to a warm pan with 1-2 Tablespoons of olive oil
- When garlic is fragrant, but not brown, add the mushrooms and sprinkle with salt
- Cook each side until lightly browned
- Enjoy as a side dish with dinner or on top of a greens or grain salad
Oyster
Oysters are considered the “newest” mushroom because they have been cultivated for only the past 100 years. There are many types of oyster mushroom that vary in size, shape, and texture, but they generally all taste alike and have similar health-promoting benefits. Similar to the other mushrooms on this list, they are anti-inflammatory and have antioxidant properties benefiting overall health as well as:
- possibly reducing glucose
- Benefiting heart health by reducing blood pressure and cholesterol
- Helping fight cancer by suppressing tumor growth, spread, angiogenesis (when new blood vessel grow to feed the cancer cells), as well as metastasis
On top of this, they have a decent amount of B-vitamins and some minerals, such as potassium, phosphorous, and copper.
Find a range of oyster mushrooms at your farmer’s market or asian grocery store.
RECIPES:
- Oyster Mushrooms with Garlic and Green Onions
- Shawarma Style Balsamic Glazed Oyster Mushrooms
- Spice Oyster Mushroom and Lemongrass Stir-fry
- King Oyster Mushrooms with Thai Chili Peppers and Lime
Cremini Mushrooms
Cremini mushrooms are the ones we most frequently see in the grocery store and on menus – sometimes called baby bella’s. While cremini’s are not considered a “medicinal” mushroom, this common mushroom has similar health benefits. And, because it has a mild taste and is so easy to buy there is a much better chance of adding them to your meals more often. Their benefits include:
- Anti-inflammatory and antioxidant – lowers disease risk and improves overall health
- Impressive amount of Vitamins B2, B3 and B5, plus minerals such as copper and potassium
- High in selenium – an essential mineral important for cognitive health, immune system, thyroid function
- Contains ergothioneine – an anti-inflammatory amino acid primarily found in in mushrooms that might boost cognitive capabilities, lower heart disease and cancer risk, and overall healthy aging
RECIPES:
Which to choose
With so many benefits and types of mushrooms it can be confusing which to choose, so here are some guidelines:
Start with whole foods. Buy fresh mushrooms at the farmer’s market or grocery store and cook them. This way you can experience the different tastes and textures, as well as benefit from the synergistic effects of all the mushroom’s nutrients working together. I’ve linked recipes throughout this article, but truly mushrooms can be roasted or quickly sauteed and added to anything:
- Salads
- Grain bowls
- Soup
- Eggs
- Rice dishes
- Chicken dishes
- On top of steak or burgers
Eat mushrooms a few times per week to get the most health benefits long term. Buy whichever variety you can get (preferably at the farmers market for the freshest mushrooms). Or, buy dried mushrooms in bulk and reconstitute them before cooking.
Experiment with a powder (get 20% off my dispensary). If you don’t think you can eat mushrooms a few times per week, try a powder. Choose a powder based on your overall health goals – for brain-boosting benefits, try lion’s mane; for stress-management or potential cancer fighting benefits, try reishi. Add the powder to smoothies, soups, coffee, or even simply water.
Visit your local herbal store or herbalist. Many of these mushrooms can be used in tincture form (an alcohol-based liquid taken from a dropper) that might benefit your body in different ways.
Which are your favorite mushrooms? Did/Will you try any of the recipes above?
