Mushrooms for immunity
Medicinal mushrooms are edible macroscopic fungi that are used for their beneficial health properties. Fungi, which include yeasts, molds, and mushrooms, live on the dead matter found in soil or on plants, animals, and other fungi.
Mushrooms contain many nutrients, including fiber, protein, selenium, and potassium, as well as the vitamins B1, B2, B12, C, D, and E. In addition, they possess several bioactive components, such as alkaloids, flavonoids, terpenes, phenolic compounds, polyunsaturated fatty acids, and polysaccharides. β-glucan, a polysaccharide commonly present in mushrooms, has been studied for its immune-stimulating and prebiotic properties.
Here are 8 mushrooms worth mentioning:
1. Chaga
Chaga mushroom, also referred to as birch mushroom and chaga conk, is a dark brown and black fungus that grows most often on birch trees. Several compounds found in chaga may result in its beneficial effects, including anti-oxidant polyphenols, as well as betulin and betulinic acid, which are associated with anti-cancer effects.
2. Cordyceps
Cordyceps is a rare caterpillar fungus that grows only in high-altitude regions of Sikkim, a state in northeast India.The bioactive components in cordyceps include polysaccharides, cordycepin, and cordycepic acid. An eight-week study in healthy Korean individuals found that supplementation with cordyceps extract was associated with increased activity of natural killer immune cells (NK-cells). This change was accompanied by improved immune regulation compared to controls.
3. Lion’s Mane
Hericium erinaceus is commonly known as lion’s mane mushroom due to its white, fur-like appearance. Animal models have demonstrated that lion’s mane may promote beneficial gut microbiota growth and be associated with reduced colon tissue damage in cases of inflammatory bowel disease. It may help regulate the immune system and improve the health of individuals with IBD, however, clinical trials are needed to confirm this in humans.
4. Maitake
Maitake is a culinary and medicinal mushroom that has shown anti-cancer activity on breast cancer, melanoma, and hepatoma cells in animal studies. Proteoglucan, a component of maitake, has been associated with the immune-stimulating effects of the mushroom.
5. Oyster
Oyster mushrooms are a genus of fungi that include several species, such as Pleurotus ostreatus and Pleurotus florida. In vitro research has found that the polysaccharides present in P. ostreatus mushrooms may activate NK cells against lung and breast cancer cells. Additionally, an extract of P. florida, that contains a number of active components, including phenolics, flavonoids, and polysaccharides, was shown to have anti-inflammatory and analgesic effects in animal models.
6. Reishi
Reishi is commonly referred to as the “king of mushrooms” The health effects of this mushroom may be a result of its ability to regulate microbiota composition, due to the polysaccharides found in reishi demonstrating prebiotic effects and may increase counts of beneficial bacteria in the host.
7. Shiitake
Shiitake mushrooms have been traditionally used to treat conditions such as the common cold. A four-week clinical trial suggests that shiitake intake was associated with favorable changes in secretion patterns of various immune compounds. These changes may indicate an improvement in gut immunity and an anti-inflammatory response.
8. Turkey Tail
The turkey tail mushroom obtains its name from the tan and brown rings on its surface, similar in appearance to the tail feathers of a turkey. In traditional medicine, turkey tail has been used therapeutically for fungal infections, cancer, and acquired immunodeficiency syndrome (AIDS). 1
Collard Green and Shiitake Saute
Ingredients
2 bunch collard greens (washed, stems removed, thinly sliced)
2 cups Shiitake mushrooms raw thinly sliced
2 tbsp of ghee
1 tsp Himalayan sea salt
