Superfoods: Mushrooms

Edible mushrooms have been utilized in Traditional Chinese Medicine for thousands of years. Today, species such as lion's mane, shiitake, and reishi are recognized as functional foods for their ability to support overall health and wellbeing.¹

Reishi (Ganoderma lucidum), long referred to as the "immortality mushroom,"² is just one of approximately 700 medicinal mushroom species that have been studied to date. Collectively, these fungi have been associated with 126 medicinal functions, including antitumor, immunomodulating, antioxidant, antiviral, antibacterial, antiparasitic, antifungal, hepatoprotective, and antidiabetic effects.^1,3

Mushrooms are low in fat and calories, yet provide meaningful amounts of protein, fiber, and micronutrients.⁴ The widely cultivated species Agaricus bisporus (which includes white button, cremini, and portobello mushrooms) contains approximately 3 grams of protein per 100 grams.⁶

Cognitive health may also be influenced by mushroom intake. A systematic review evaluated 34 human studies and found that epidemiological evidence generally supported a significant benefit of dietary patterns including mushrooms on cognition and mood.⁶

Mushrooms may also support immune function. In a randomized dietary intervention, 52 healthy young adults who consumed either 5 or 10 grams per day of dried shiitake mushrooms for four weeks demonstrated improved immune markers.⁷

Mushrooms can be incorporated into a variety of meals—from eggs to stir-fries—and work well as a meat substitute in dishes such as chili or meatballs. Even simple preparation methods, such as sautéing with olive oil, garlic, and a pinch of salt, can add rich flavor and nutritional value to any meal.

References

1. Singh A, Saini RK, Kumar A, et al. Mushrooms as Nutritional Power-houses: A Review of Their Bioactive Compounds, Health Benefits, and Value-Added Products. Foods. 2025 Feb 22;14(5).
2. Luz DA, Pinheiro AM, Fontes-Junior EA, et al. Neuroprotective, neurogenic, and anticholinergic evidence of Ganoderma lucidum cognitive effects: Crucial knowledge is still lacking. Med Res Rev. 2023 Sep;43(5):1504-36.
3. Wasser SP. Current findings, future trends, and unsolved problems in studies of medicinal mushrooms. Appl Microbiol Biotechnol. 2011 Mar;89(5):1323-32.
4. Kalac P. A review of chemical composition and nutritional value of wild-growing and cultivated mushrooms. J Sci Food Agric. 2013 Jan;93(2):209-18.
5. Mattila P, Salo-Vaananen P, Konko K, et al. Basic composition and amino acid contents of mushrooms cultivated in Finland. J Agric Food Chem. 2002 Oct 23;50(22):6419-22.
6. Cha S, Bell L, Williams CM. The Relationship between Mushroom Intake and Cognitive Performance: An Epidemiological Study in the European Investigation of Cancer-Norfolk Cohort (EPIC-Norfolk). Nutrients. 2024 Jan 25;16(3).
7. Dai X, Stanilka JM, Rowe CA, et al. Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults. J Am Coll Nutr. 2015;34(6):478-87.