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The Magic of Mushrooms

  • Writer: FibonacciMD
    FibonacciMD
  • 4 hours ago
  • 5 min read

Culinary Medicine


Mushrooms pop up everywhere. We serve them on pizza, fold them into omelets, add them to salads and soups, and sauté them as sides. Although they are found in the produce section of the grocery store, they are technically not plants; they are a fungus.[1] While eating fungi may not sound very appetizing, mushrooms offer a multitude of culinary and health benefits.


What are Fungi?

Fungi, which includes mushrooms, yeasts, and molds, make up one of the six taxonomic kingdoms. Unlike the plant kingdom, fungi do not have chlorophyl, so they cannot convert sunlight into food energy via photosynthesis. Unlike most members of the animal kingdom, they do not take food into their bodies to digest and absorb it. Instead, fungi break down organic material in their environment and absorb nutrients through their cell walls. 


The mushrooms we eat are the fruiting bodies of certain fungi. They develop from an underground network of branching, thread-like filaments called mycelium. The primary role of mushrooms is to produce and release spores that allow fungi to reproduce and spread. 2] 


Mushrooms: Past and Present 

Mushrooms have been part of the human diet and culture for thousands of years.[3] Ancient civilizations ate them for strength, healing, and ritual 4] Today, about 25 species are widely accepted as human food. [3,5] Some are cultivated and some are foraged. Common cultivated varieties include button, cremini, portobello, shiitake, and oyster.[6]  Mushrooms like morels, chanterelles, and maitakes are foraged because they only thrive in a damp, dark forest ecosystem. These sylvan species are considered a delicacy, often costing up to $100 per pound compared to about $4 per pound for button mushrooms. While it may be tempting to forage these pricey mushrooms, unless you have been trained to distinguish between edible and toxic varieties, it is better to stick to store-bought. Globally, thousands become ill every year after eating poisonous mushrooms, and more than 100 people die. [7]


Nutrition and Health

Mushrooms offer many nutritional benefits. They are a good source of protein, fiber, and micronutrients and are low in calories, fat, and sodium. A half-cup serving of cooked mushrooms has about three grams of protein, less than a serving of meat, beans, or fish but still an important dietary contribution. The protein they supply is easily digested and absorbed and provides all the essential amino acids.[8]  


Mushrooms are also a good source of riboflavin and niacin, and contain smaller amounts of other B vitamins and vitamins C and E. They are the only nonanimal source of vitamin D. Wild mushrooms are a good source because they are naturally exposed to UV light from the sun, but the cultivated variety only contain vitamin D if they have been treated with UV light, which is needed to synthesize this vitamin.[9] Mushrooms are also a good source of minerals, including calcium, magnesium, phosphorous, iron, zinc, potassium, copper, and selenium. [10]



mushroom pizza

The bioactive compounds in mushrooms have health benefits that range from reducing the risk of cancer and cardiovascular disease to improving brain health.  For example, higher mushroom consumption has been associated with a lower risk of cancer, particularly breast cancer.[11] One bioactive compound found in mushrooms is ergothioneine. It is a powerful anti-inflammatory and antioxidant that has been studied for its beneficial effects on the brain.[12] Consuming ergothioneine has been correlated with lower rates of dementia as well as cardiovascular disease.[10]  Mushrooms also contain beta-glucans, which are a type of soluble fiber that helps lower blood cholesterol, modulate blood glucose levels, and stimulate immune function. Beta-glucans are prebiotics that improve the health of the gut microbiota, suppress the growth of pathogenic microbes, and protect against harmful environmental toxins and carcinogens. In addition, beta-glucans are antioxidants and have neuroprotective properties. [3]  Mushrooms also contain chitin, an insoluble fiber that is found in insect exoskeletons and the shells of shrimp and crabs. Chitin supports colon health by increasing fecal bulk, which helps food move more efficiently through the gastrointestinal tract.


Mushrooms in Our Meals 

Mushrooms are a versatile addition to many cuisines; they add a chewy texture and an umami flavor. Umami, the ineffable fifth taste (alongside sweet, sour, salty, and bitter) is often described as rich and savory. It comes from the amino acid glutamate. Umami is also found in cheese, meat, fish, and fermented soy products such as soy sauce and miso.[13] 


Button mushrooms are the most commonly consumed mushroom.[14] Their firm texture makes them ideal for topping pizza. Cremini mushrooms are button mushrooms that have been allowed to mature; they work well cooked into quiche or layered in lasagna. Shitake mushrooms are best without their woody stems; add them to your ramen or stir-fry. Oyster mushrooms crisp up nicely when roasted or air-fried and make an interesting addition to tacos. 


Buy fresh mushrooms when they are firm and have no dark spots. Use them within a few days of purchasing. Some mushrooms, such as button, cremini, and portobello, can be eaten raw. Simply clean them using a soft brush or damp towel, slice them and toss them on your salad or sandwich. Others, such as morels and shitakes, should be cooked. Cooking enhances digestibility and nutrient absorption and can eliminate harmful bacteria and certain toxins.[15] Cooking also brings out the meaty texture and aforementioned rich umami flavor.[13]  Canned and dried mushrooms are also available. They have a much longer shelf life than fresh mushrooms and can be used in a variety of recipes. The taste and texture of mushrooms make them a good meat alternative. If you are trying to eat less meat, try a hearty portobello burger or substitute chopped mushrooms for some of the meat in your recipes. 


References

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