The Healing Power of Mushrooms 

The nutritional value and healing power of mushrooms have been known since ancient times. Mushrooms have been used to heal various ailments for millennia, easing pain and other symptoms. Written records describing fungi use for medicinal purposes date back to at least the 4^th century BCE. Archeologic evidence goes even further back. Otzi, The Iceman, who was mummified in ice 5,000 years ago, had fruiting bodies in a sac on his belt containing polypore fruiting bodies used for medicinal properties. In the last century, mushrooms have been found to play important roles in the gut microbiome and in activating immune responses, including suppression of pathogenic bacteria in the gut, further enhancing their health benefits.

Examples of compounds that contribute to the health benefits of mushrooms include β-glucan and chitin.

1. β-glucan is a soluble fiber that slows down the absorption of carbohydrates in the small intestine, which can lower blood sugar levels. β-glucan can also help lower blood cholesterol, augment immune cell function, promote healthy gut bacteria and short-chain fatty acids, decrease gut inflammation, and lower the risk of colon cancer.
2. Chitin is a prebiotic, indigestible dietary fiber that reaches the colon, where microbes convert it to energy sources for gut epithelial and immune cells. Chitin also has effects against pathogenic bacteria and viruses in the gut and modulates inflammation.

One of the benefits of mushrooms is their high content of prebiotic fiber. Why is this nutrient important? Prebiotic fiber promotes the growth of healthy gut bacteria, leading to better nutrient absorption and digestion, more regular bowel movements, and enhanced blood sugar control and immune function. The average diet in the US and Europe contains less than 15 grams of fiber. At least 30 grams is recommended, and diets containing 50-60 grams of prebiotic fiber reduce the risk of cardiovascular disease and cancer by up to 50%. Prebiotic fiber in mushrooms helps promote greater diversity in the gut microbiome, which is associated with a decrease in obesity, type 2 diabetes, heart failure, and weakened immunity.

A variety of other bioactive compounds within the fungal cell are beneficial to our health. These include phenolics, terpenoids, and indole compounds. Phenolics have antioxidant and anti-inflammatory effects. Ergosterol is a terpene with anti-cancer, anti-inflammatory, and anti-microbial effects. It inhibits cholesterol absorption and biosynthesis in the body. Indoles are free radical scavengers with anti-inflammatory properties. Mushrooms also have several types of amines that have health benefits, including amino acids, polyamines, and biogenic amines.

Note: Although I am a physician, the content in this article is not meant to diagnose, treat, cure or prevent illness or disease in the reader – it is for educational purposes only.

References

1. Cerletti, C. Edible Mushrooms and Beta-Glucans: Impact on Human Health. Nutrients 2021;13(7):2195.
2. Elieh Ali Komi D, Sharma L, Dela Cruz CS. Chitin and its effects on inflammatory and immune responses. Clin Rev Allergy Immunol 2018;54:213–223.
3. Tang WW, Kitai T, Hazen SL (2017) Gut microbiota in cardiovascular health and disease. Circ Res 120:1183–1196