26 summer 2019
t first glance, mushrooms
might seem unimpressive, but
apparently they are the new “it”
food and are good for more than
just mealtime. “Mushrooms have been used
for medicinal purposes for centuries,” says
Bart Wolbers, MS, researcher at Nature Builds
Health. “Though each variety has its own
unique properties, they are generally known
for promoting heart health, well-being and
immunity.” Here’s what you can expect from a
few popular varieties.Magic mushrooms
Move over bone broth, ancient grains and kimchi —
a not-so-new food is stealing your crown.fuel REPLENISH
Shiitake
This mushroom adds a distinct flavor to
spaghetti, stir-fry or salads, and recent
research shows it can aid in heart health
and help decrease blood pressure. Shiitake
also can help reduce cholesterol because of
the presence of compounds called sterols
and beta-glucan, according to a Japanese
study. “Beta-glucans are a fiber that makes
the gut lining thicker,” Wolbers explains.
“That thicker lining prevents the dietary
absorption of cholesterol.”Reishi
Because of their woody texture and bitter
flavor, reishi mushrooms are typically found
only in supplement form. This variety is reputed
to reduce inflammation and help prevent
the onset of certain cancers by acting as an
antioxidant when ingested, scavenging for and
disposing of free radicals that can cause cellular
damage. A study published in Biochemical
and Biophysical Research Communications
determined that reishi may even inhibit the
proliferation of breast cancer cells.Cremini, Portobello and Button
Fun fact: All three of these mushrooms are of
the same variety, and it’s simply the level of
maturity that dictates its name — portobello
being the most mature. Another fun fact:
Mushrooms are the only natural source of
vitamin D in the produce aisle, and these three
contain the most. All three are also excellent
for GI health. “They contain conjugated
linolenic acid, which improves gut function
and provides your system with new gut
bacteria, which you may lack from other food
sources,” Wolbers says.Lion’s Mane
If you’re looking to improve brain function and
prevent brain disease, then this mushroom
should be on your radar. “The carbohydrates
in lion’s mane can travel to the brain and
reduce oxidative stress, a damaging process
that is the byproduct of both energy creation
and aging,” Wolbers says. In studies done on
aging mice, lion’s mane mushrooms induced
an improvement in recognition memory. “A
compound called NGF stimulates the creation
of new nerve cells while also helping existing
cells thrive,” Wolbers says. “Through that
mechanism memory is also improved.Maitake
Known as the “dancing mushroom” in
Japanese, maitake mushrooms may help
prevent the side effects associated with
diabetes by normalizing the immune system.
“Type 2 diabetes is characterized by an
excessive immune response and has some
characteristics of an autoimmune disorder,”
Wolbers explains. They also show promise in
promoting fertility by counteracting polycystic
ovary syndrome, a condition that inhibits
ovulation in women. “Maitake helps reverse
insulin resistance, which is a risk factor for
PCOS,” Wolbers adds.Mushrooms can serve as a
flavorful meat substitute in
plantcentric meals, and their
inherent umami or savory
essence makes them a great
addition to many dishes.