Marvellous Mushrooms
Mushrooms are more than just a versatile ingredient in the kitchen. Beyond familiar supermarket varieties, functional mushrooms like reishi, lion’s mane and cordyceps are gaining attention for their potential to boost immunity, energy and cognitive wellbeing
Mushrooms count to one of your five a day, so what’s not to like? Okay, so maybe they’re not everyone’s cup of tea, but they’re extremely versatile in cooking (you can turn them into a great vegan-kind bolognese pasta sauce) and some lesser-known varieties may even hold health superpowers.
But what are they? To get down to basics, mushrooms are a type of fungus that grow in soil, on wood, or on decaying organic matter. Unlike plants, they do not use sunlight to make energy through photosynthesis, instead, they absorb nutrients from their environment. The part we usually eat is the fruiting body, which grows above ground and produces microscopic spores that allow mushrooms to reproduce.
Not all mushrooms are the same, however. There are thousands of mushroom species around the world and only some are edible (some are poisonous, so don’t just go around picking them and eating them!). Common edible varieties include button mushrooms, shiitake, chestnut, oyster and portobello mushrooms— the type you’ll commonly find in the supermarkets.
They are low in calories and fat, while being rich in important nutrients, hence they are considered a healthy food and a meat alternative staple in many diets. They contain vitamins such as B vitamins (including riboflavin, niacin, and pantothenic acid), which help the body convert food into energy and support the nervous system, and many also provide minerals like selenium, copper, and potassium, which play roles in immune function, heart health and maintaining healthy cells.
Another benefit is they contain antioxidants, which help protect the body’s cells from damage caused by harmful molecules called free radicals, as well as fibre and compounds called beta-glucans that may support a healthy immune system.
When it comes to cooking they’re hard to beat for versatility. In addition to their nutritional benefits, mushrooms can add flavour and texture to soups, stews, stir-fries, pasta dishes and salads with their rich, savoury taste.
”Mushrooms such as reishi, lion’s mane, and cordyceps are often associated with supporting balance in the body’s systems without overstimulation, while contributing to immune health, energy levels and cognitive function”
Functional mushrooms
While mushrooms have been part of our diets for centuries or more, there is popular interest in some lesser-known varieties. Functional mushrooms are a group of non-psychedelic fungi valued for their natural bioactive compounds, such as beta glucans and triterpenes, that may offer health benefits beyond basic nutrition. These are commonly consumed as powders, capsules, or other supplements to help support overall daily wellness, rather than utilised in the same way as traditional mushrooms purchased in the supermarket.
Some varieties of functional mushrooms are also considered adaptogens, meaning they may help the body respond and adapt to physical, chemical or biological stress. Mushrooms such as reishi, lion’s mane, and cordyceps are often associated with supporting balance in the body’s systems without overstimulation, while contributing to immune health, energy levels and cognitive function.
While scientists get to grips with the actual benefits of these mushrooms, many people already enthuse about their impact in support of daily wellness when used as part of a healthy diet and lifestyle.
According to William Siff, in his book, The Plant Medicine Protocol, adaptogens help regulate the stress response, reducing its toll, and ensuring more energy is available for vital body functions. Their broad-spectrum benefits may extend even further to strengthening libido and increasing fertility. “By regularly consuming adaptogens, we become more flexible, resilient, and capable in the midst of life’s challenges.” Non mushroom adaptogens also include things like ashwagandha and astragalus root or goji berries. “When colds and flu are frequent or lingering, we can fortify the immune system by…adding powdered reishi into morning drinks,” he writes.
“Health food stores are now packed with products, mostly powders, tablets and capsules, that contain some or all of these functional mushrooms”
While you may not be able to persuade the kids to eat their mushrooms at the dinner table just yet, despite knowing all these powerful benefits, it’s a topic well worth exploring. Health food stores are now packed with products, mostly powders, tablets and capsules, that contain some or all of these functional mushrooms, and many wellness seekers swear by them.
It’s also worth talking to an expert before embarking on any new dietary direction, including taking supplements, so talk to a dietician or your doctor first for reassurance.
And remember: you can always get your mushroom fix in the kitchen if you need to. Veggie and vegan restaurants have perfected the art of cooking with mushrooms, so whet your appetite that way — treat yourself to a night on the town with a slap-up meal and ask the chef for some tips afterwards, they’ll be a mine of information on all things mushrooms!
Key Adaptogens
Chaga: A dark, woody fungus growing on birch trees, traditionally valued for antioxidant content and immune-supporting compounds.
Cordyceps: A parasitic mushroom known for boosting energy, endurance and oxygen utilisation in traditional herbal practices.
Lion’s Mane: A shaggy white mushroom linked to cognitive support, nerve health and potential memory enhancement.
Maitake: Also called ‘hen of the woods’, this layered mushroom is associated with immune balance and metabolic health.
Reishi: A glossy, reddish medicinal mushroom widely used for stress relief, immune support and overall wellness.
Om Magazine
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