There are thousands of mushroom varieties, but few are recognized as medicinal. Mushrooms are the fleshy, spore bearing fruit of fungus, or fruiting body, and grow on bark, the ground, and decay, or if it is a parasitic variety, insects. The medicinal properties of mushrooms lie in the beta-glucans, which can stimulate the immune system’s defense against bacterial, viral, fungal, or parasitic infection. Beta glucans largely are stored in the mushroom’s fruiting body, and are essential to receiving the full benefits of the mushrooms.
About 85% of the world’s mushrooms are grown in China, along with most of the pure extracts, which contain the fruiting body. The US largely produces mushrooms from myceliated grain, which is the grain host for the mushroom root system, or mycelium. Once the mushrooms form, they are dried and ground up for use in supplements, but are ground up with the grain included. If a supplement contains myceliated grain, that means you are ingesting more of the grain and less of the nutritious fruiting body. If a supplement really contains mushrooms, it will list the fruiting body in the ingredients. Another key ingredient to high quality and nutrition mushroom supplements is the beta glucans. Look for a higher beta glucan count for higher nutrition.
There are several medicinal mushrooms, including Reishi, Cordyceps, Lion’s Mane, Turkey Tail, Shiitake, and Button, all with different health benefits. Today we’ll focus on three: Reishi is known as the Immortality Mushroom, Lion’s Mane is known as the Mushroom of the Mind, and Cordyceps are known as the Caterpillar Fungus. Each medicinal mushroom has its own unique medicinal properties, but all of them work to boost the immune system.
Reishi
Reishi mushrooms, also known as the King of Mushrooms due to its many medicinal properties, refers to several species of mushrooms. The most common species is called Ganoderma Lucidum, and refers to the shiny surface of the mushroom. Used medicinally for thousands of years, ancient Traditional Chinese Medicine (TCM) practitioners called them Lingzhi (灵芝), meaning “herb of spiritual potency” due to its ability to balance Qi. These mushrooms contain over 400 bioactive compounds, including polysaccharides, which are associated with immune function, and if taken over time, can greatly improve immune health. Reishi can also be used to promote calmness, and in TCM, Reishi is used to support a long life, support healthy aging, and boost Qi. These mushrooms are also adaptogenic, meaning the bioactive compounds help the body function better at the cellular level, and helps the mind and body adapt to health changes and maintain allostasis. Allostasis is the process of maintaining homeostasis through the adaptive change of the body’s internal environment to meet existing and anticipated demands.
Other properties of Reishi mushroom support: anti-bacterial, anti-candida, anti-inflammatory, anti-oxidant, anti-tumor, stress reducer, regulates blood pressure, blood sugar moderator, supports heart health, cholesterol reducer, immune enhancer, and supports digestion, lungs/respiratory, and nerves. Reishi mushrooms can be ingested in capsule or powder form… it is not known for its delicious taste when cooked. You can also put a scoop of ground Reishi mushroom in your coffee in the morning for an extra boost.
Lion’s Mane
Lion’s Mane mushrooms are known for supporting brain function and neuron generation. They contain beta-glucans, which are antioxidants that regulate the immune system, and are also neuro-protective phytonutrients. Also containing hericenones and erinacines, which promote nerve synthesis, Lion’s Mane supports nerve growth and motor function. Studies have also shown that this mushroom helps with memory loss associated with aging, showing that adults taking Lion’s Mane had heightened brain function compared to those not taking it. TCM uses this mushroom to treat the spleen, stress-related disorders, and low Qi due to its association with digestion, water regulation, and energy. To incorporate Lion’s Mane mushrooms into your diet, try adding a supplement to your coffee or a smoothie.
Other properties of Lion’s Mane: anti-bacterial, anti-inflammatory, anti-tumor, and immune enhancer.
Cordyceps
Cordyceps mushrooms are parasitic fungi that feed on insects and are known for boosting energy and improving lung capacity. Studies show that the consumption of Cordyceps mushrooms increased the production of ATP (Adenosine triphosphate), the compound that gives cells energy, in rodents and humans, making this mushroom great for exercise and physical performance. Other early studies have shown that Cordyceps support healthy levels of inflammation and immune markers in humans, animals, and test tubes. There are even studies to test whether certain varieties have hormone regulating properties, supporting an increase in libido for women and an increase in sperm health for men.
One particular variety, Cordyceps Sinensis, is a rare combination of caterpillar and fungi, and is the most expensive mushroom in the world. Grown only in the Himalayan Plateau in China and not yet common in the US market, 1 kilogram costs $20,000, meaning if a supplement claims to contain this mushroom, it is likely false advertising. If a Cordyceps product is grown in the United States, chances are it was grown with myceliated grain. Cordyceps Militaris is the only Cordyceps species that can be commercially produced to create a mushroom, and is an affordable and nutritionally comparable Cordyceps to Cordyceps Sinensis. To incorporate Cordyceps into your diet, take in a supplement that does not contain myceliated grains.
Other properties of Cordyceps: anti-bacterial, anti-oxidant, anti-tumor, anti-viral, regulates blood pressure, blood sugar modulator, supports heart health, cholesterol reducer, immune enhancer, stress reducer, sexual potentiator, enhances gut health, and supports lungs and nerves.
Recipes
Peppermint Chocolate Eggnog Latte
200 ml (7 fl oz) oat milk or milk of your choice, warm or cold
1/4 cup eggnog
2 tbsps of Real Mushrooms Hot Chocolate Mix (blend of 5 varieties of healing mushrooms: Turkey Tail, Maitake, Shitake, Reishi, + Chaga)
Peppermint oil, start with one drop + add more to taste
Directions:
Combine all ingredients in mug + stir. If you want your latte to taste more heavily of nog, swap the recommended amounts of eggnog + milk
Lion’s Mane “Steak”
2 large dried Lion’s Mane mushrooms
1 tsp garlic powder
1 tbsp vegan butter
1 tbsp olive oil
Salt + pepper
Marinade:
2 cups water
3/4 cup black vinegar (or substitute white vinegar + mix in some A1 sauce)
2 tsp mushroom powder extract
1 tsp methyl cellulose (for thickening)
1 tsp cocoa powder
1 tsp beetroot powder
2 tsp nutritional yeast
1 tsp pomegranate molasses
1 tsp blackstrap molasses
1 tsp soy lecithin (for emulsification)
1/4 cup melted coconut oil
Directions:
Perforate the dried Lion’s Mane mushrooms with a mechanical meat tenderizer
Create the marinade by combining the ingredients into a food processor or blender + slowly drizzle in the melted coconut oil as the marinade blends.
Add the mushrooms to a tofu press + cover with the marinade.
Place the lid of the tofu press onto the soaking mushrooms + push down to flatten them (use the highest setting you can).
Refrigerate the marinating mushroom in the tofu press for 2-3 hours.
Remove the mushrooms from the marinade after refrigeration and slightly pat them dry (top + bottom) without forcing too much marinate out.
Season the top + bottom of the mushroom with salt, pepper, + garlic powder.
Heat the pan (preferably cast iron) to medium and add your vegan butter + olive oil.
Add the mushrooms into the pan, press them down firmly as you cook them on each side.
Cordyceps Militaris with Linguini
2 ounces fresh Cordyceps mushrooms whole
3 ounces dried high quality linguine or spaghetti, preferably Rustichella, or Masciarelli
1 tablespoon toasted breadcrumbs
2 tablespoons extra virgin olive oil plus more for finishing
1 large shallot cut in half, then julienned thinly
2 tablespoons fresh sliced chives
1/4 cup dry white wine
Kosher salt + pepper to taste
Handful of fresh watercress trimmed into 1-2 inch pieces
Dried red pepper flakes optional, to taste
Directions:
Gently cook the shallot and oil in an 8 inch saute pan, stirring occasionally, until the shallot is wilted and soft. Add the wine and reduce by half.
Add the Cordyceps to the pan and wilt, then turn off the heat. Meanwhile, bring a pot of salted water to a boil and cook the pasta until al dente.
Drain the pasta, then toss with the mushrooms in the pan.
Double check the seasoning for salt, add some of the chili flakes to taste if using, then toss in the watercress and chives, season with a little more olive oil to taste, return the pan to the heat just to warm through, to avoid over cooking the cress and the mushrooms, and divide the pasta between two warmed bowls, garnishing with the breadcrumbs and chives.
References
“3 Mushroom Hot Chocolate Recipes”. Retrieved from https://www.realmushrooms.com/mushroom-hot-chocolate-recipes/.
“Cordyceps Militaris.” Retrieved from https://foragerchef.com/cordyceps-militaris/.
“How to Identify Myceliated Grain”. Retrieved from https://www.realmushrooms.com/how-to-identify-myceliated-grain/.
“Medicinal Mushrooms: 7 Kinds and Their Unique Health Benefits”. Retrieved from https://www.realmushrooms.com/7-medicinal-mushroom-benefits-for-health/.
“Recipes”. Retrieved from https://www.realmushrooms.com/recipes/.
“Reishi Mushroom Benefits & Usage: A Comprehensive Guide”. Retrieved from https://www.realmushrooms.com/reishi-mushroom-benefits/.