Mushrooms provide many health benefits and make for a tasty addition to any diet. Since going plant-based, I’ve spent a lot of time researching ways in which I could best optimize my nutrient intake. Finding a healthy balance of carbs, fats, and protein in any diet is both crucial and at times tricky.
Once that’s figured out, it’s all about how you’re going to make it taste delicious, and in the future, mix it up a bit to ensure boredom doesn’t ensue. To be completely honest, mushrooms were never my first pick for a pizza topping (team pineapple here). As I’ve branched out into my new world of plant-based eating though, I’ve seen a lot of talk about mushrooms. From products, meals, and medicines, mushrooms seemed to be quite popular. So I thought, what’s all the fuss about these fun guys? (see what I did there)
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Turns out to be a lot of fuss and for good reason. Not only do they have an impressive nutritional value, but their history is quite incredible as well.
History of Mushrooms
It’s hard to really grasp how long mushrooms have been around. In my opinion, after all the reading I’ve done, they’ve been here since day 1. Now, the earliest documented farming of mushrooms goes back as far as the year 600 A.D. The earliest use of mushrooms for medicinal purposes goes as far back as ancient Egypt. One of the oldest human mummies discovered had in their possession piptoporus betulinus, which was then used for its natural antibiotic properties.
Photo by Egor Kamelev from Pexels
Going back to my day 1 hypothesis, if something has been growing and around for 5,000+ years, I think day 1 is a safe bet. Ancient Egyptians and Aztecs viewed the mushroom as a delicacy fit only for the noblest. Mushrooms were thought to be a sacred gift, possessing powers of healing and immortality, delivered to them from their respected gods and spirits.
Even in China, common people were forbidden to use mushrooms for eating and medicine. As medicinal practices grew over time, so did the human knowledge of the copious health benefits of mushrooms. Some drugs that we still use today were discovered from fungi.
- Penicillin- a highly popular and strong antibiotic that comes from the fungus Penicillium chrysogenum.
- Krestin- comes from tramates Versicolor and was once the top-selling anti-cancer therapy
- Cyclosporine- a very popular immunosuppressant for those who have undergone organ transplant surgery, so the body does not reject the new organ. It comes from Trichoderma polysporum and cylindrocarpon lucidum.
Four Main Categories of Mushrooms
With over 100,00 possible species of mushrooms, it’s easy to get their names and images mixed up when many of them sound and look alike. Here are four main categories of mushrooms, some common ones found in each, and how to incorporate them into your meals
Saprotrophic
- Common names: Portobello, Shiitake, Cremini, White Button
- Great for: burgers, creams, soups, and toppings
- Importance: They are the prime regulators and distributors of nutrients. Often referred to as the “nutrient recyclers”. They obtain their nutrients from non-living organic material. They break them down so the nitrogen carbon and minerals inside can be put into another form for living organisms to intake and use them.
- Commonly found: Mainly seen growing in dark and cooler grounds helping decompose decaying layers of leaves plants and trees. (1) (2)
Mycorrhizal
- Common names: milk caps, truffles, chanterelles, matsutake, porcini, morels
- Great for: yogurts, broths, veal oils, and prepared pickled style
- Importance & Location:
- Location wise, mycorrhizal are thought to be attached to 80% of the world’s plants
- This is important because it serves many purposes as it is connected and covers the plant’s roots
- The plant exchanges its photosynthates to the fungi in return for vital nutrients in the soil that the fungi have access to. (3)
- The plant also serves as a protective layer for the roots protecting them from numerous pathogens, diseases, and even drought.
- This can also be very beneficial for crop survival as they are able to grow long distances underground and transfer many nutrients through the soil. (4)
- Fun fact: Plants can communicate with each other via chemical signaling through the network of fungi to one another. (4)
Parasitic
- Common names: Lion’s Mane, Cordyceps, Chaga
Photo by Juris Freidenfelds from Pexels
- Great for: Teas, smoothies, coffee- commonly sold in powder form
- Found: Abundantly in humid, forest-like environments
- Importance: This group attacks living organisms causing disease and death to the host. Unlike the other groups, these do not benefit the ecosystem. However, they offer substantial medicinal properties for humans. (5 & 6)
Endophytic
- Common names: Acinetobacter, pseudomonas, bacillus anti-microbial and anti-cancer taxol (7)
- Commonly used for: drug production, see above.
- Location: Not found in nature like most mushrooms and fungi because they do not produce a spore; however, it can be easily grown synthetically in a lab very easily. (8)
- Importance: It is a cross between a parasitic and mycorrhizal. It does inhabit the host, BUT it acts in a symbiotic and protective manner.
8 Popular Mushrooms & How to Easily Add Them To Any Diet
1. Chaga
Categorized in the parasitic group, Chaga is quite popular for its resemblance to coffee in look and taste. Traditionally it’s ground down into a fine powder for tea. Today it’s sold commonly in powder form and mixes well with coffee, tea, and smoothies.
- It’s known for being low calorie, high in fiber, and loaded with antioxidants.
- Chaga has been incorporated into many treatments for Diabetes, cancers, and heart disease. (9)
2. Reishi
Also known as the “herb of spiritual potency”, known traditionally for health promotion and longevity. Reishi has become to be known more for its pharmaceutical values than its nutritional.
- It’s known for helping with blood sugar control, immune system support, liver health, and bacteriostatic. (10)
- Reishi is also great for gut health, prostate health, and has plenty of antioxidants. In powder form, it can mix well into any meal/drink. Also available in capsule form.
3. Lion’s Mane
This mushroom is widely known for its potential to have strong neurological health benefits. It continues to be highly recommended as a natural stress support supplement. It is easily available in capsule and powder form. Lion’s Mane cooks well into stir-frys and even into mini-fried cakes for dessert. (11)
4. Portobello
This is the mature version of the cremini mushroom. The portobello is Keto friendly and low carb. (12) Portobellos provide a great source of phytochemicals that aid in preventing cancer cells and the aging process. You can find it commonly sold at most grocery stores.
- Portobellos make for a great meat substitute in burgers, fajitas, and other vegan-styled meals.
- They are also easier to digest than most meat substitute options like beans, legumes, and soy.
5. Shiitake
Also known as the “elixir of life”, shiitakes are praised for their nutritional properties which help in longevity and circulation. (13) It is the most popularly cultivated mushroom and is known for its medicinal potential. It holds many antiviral, antibacterial, and anti-tumor properties. (14)
- Commonly paired with very flavorful dishes and meats like steak. Be sure to cook the shiitake thoroughly as it may cause minor skin dermatitis when not fully cooked.
6. Cordyceps
These may look like funky creepy crawlers, but I promise they are not a bug! That is why it’s also known as the caterpillar fungi. It belongs to the parasitic group as it preys on insects. Cordyceps are highly regarded by athletes for ATP and energy production. They are also very beneficial for people with lung issues such as asthma, weak lungs, or allergies. Some studies also show potential benefits for men with ED issues. (15)
- They are organically grown in the Himalayan mountains about 3800m above sea level.
- Top 3 methods of consumption: cooked with water, stews, or grind into power
- Check here for more specific instructions on preparing and cooking your cordyceps.
7. Morels
Morels are known for the extra flavor they provide to fancier meals. Since morels are not cultivated in mass amounts, a high % of them are foraged for. This is why they can often be quite pricey.
- They are an excellent nutritional source as they contain a large number of vitamins, minerals, nutrients, protein, and fiber. (16)
- Their taste is unique as it is bold, nutty, and with a meaty texture.
- Morels are also high in antioxidants. (17)
8. Cremini
The cremini grows into the earlier mentioned portobello and is often confused for the white button mushroom. Cremini mushrooms pack much more taste to them.
- They are largely known for their anti-cancer properties, cardiovascular health support, and gut health.
- Creminis can easily be incorporated into stir-frys, omelets, sauces, salads, and pizza toppings.
What are some of your top favorite mushrooms, and how do you like to incorporate them into your diet? Comment below and let me know. To wrap things up on all topics of mushrooms, I wanted to share with you some crucial health benefits mushrooms have. Now that you know a few ways to add mushrooms to your diet, you should know why you should!
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10 Benefits of Mushrooms for Health
- Some mushrooms hold a considerable amount of Selenium, which has been used to increase sperm motility naturally
- Studies are actively being done to conduct a possible connection in mushrooms being able to delay the onset of both Dementia and Alzheimers
- For those looking to lose weight, substituting mushrooms for dark meats is great because they are low calorie, high protein, and high fiber
- Current tests are being done to show a potential benefit in oral health and protection. Participants have shown promising numbers in regards to their plaque and gingivitis index.
- Dietary white button mushrooms may have the potential to serve as antitumor and antiviral agents. In clinical research, they have elevated T-cell responses to pathogens and antigens. This suggests the potential to improve adaptive immunity. (18)
- Mushrooms are rich in Selenium, a critical antioxidant for protecting body cells from chronic disease damage, supporting the immune system, improving fertility in men, and fighting some cancers and heart disease
- Many plant-based, and non-plant-based diets, lack sufficient vitamin D. White buttons in particular, when exposed to UV light while growing, have an amplified amount making them an excellent source of vitamin D. (19)
- 3 major health risks for men are heart attacks, obesity, and prostate cancer. By adding mushrooms to your diet, you can reduce your calories, fat, and sodium intake. You’ll also be able to increase your potassium and fiber
- Mushrooms are cholesterol-free and help at lowering your LDL (the bad one, that you want low), and are excellent sources of chitin and beta-glucan
- They also contain ergothioneine, an antioxidant not consumed enough in the U.S.A. It lowers inflammation throughout the body, decreases allergic reactions, and decreases tumor growth. (20)
More Mushrooms, Fewer Problems
Remember to keep a lookout at your local grocery store for mushrooms! When comparing mushrooms, look for ones that are smooth, firm, and most importantly not dried out. Rinse them when you get home and gently pat and brush off debris and dirt. Pat them gently to dry and then you’re ready to cook!
Mushrooms make for an excellent addition to a plant-based diet. They are packed full of nutrients, low in calories, and high in fiber.
Are you looking to expand your diet a little further into the world of plant-based eating?
Do all the different foods confuse you and make you want to give up before you even start?
Are you curious about how I incorporate mushrooms into my client’s nutrition plans?
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noah.bernard
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