Mushrooms Are Making a Comeback

By Belinda Burchick, RPh, BPharm

Did you know that mushrooms are considered a superfood? Although considered part of the vegetable food group, mushrooms are a fungus and not a plant.

Mushrooms are rich in B vitamins, copper, zinc, potassium, selenium, magnesium, phosphorous, and antioxidants. Due to exposure to UV light or sunlight, mushrooms contain vitamin D, which promotes bone health and the immune system. Mushrooms may be nutrient-dense, but the types of nutrients vary among the species.

There are over 14,000 types of mushrooms, with only a few thousand that are edible and around one hundred that are very flavorful. There are undiscoverable species out there, as mushroom foragers find new species every year.

Before you read on, please take note: Many mushrooms you find growing in the wild are poisonous. If you are not an expert mushroom forager, please only enjoy the beauty of the wild mushroom or even take a picture, but it is not worth the risk to eat.

Mushrooms can enhance your meal without adding extra calories or sodium. Researchers have been studying the impact of mushrooms on diseases and overall health. Moreover, they found there are many reasons for adding mushrooms to your daily diet, with a few named below:

Decreases the risk of cancer

Several studies over the last 50 years showed that eating only two mushrooms daily may lower your risk of cancer by as much as 45%. Mushrooms contain ergothioneine, which is an antioxidant that may slow down or even prevent cell damage. Mushrooms high in ergothioneine are oyster, shiitake and maitake.

Brain Health

Researchers continue to study the positive impact of eating mushrooms in lowering the risk of mild cognitive impairment, including memory.

Anti- Aging Properties

Mushrooms are high in antioxidants, ergothioneine and glutathione, which are both linked to containing anti-aging properties.

Immune System

Your immune system will benefit from mushrooms whose nutrients include selenium and zinc, promoting enzymes to prevent cell damage and helping the immune system, so you are less susceptible to illnesses by defeating foreign bodies. The best choices are cremini (also spelled crimini) and portabella mushrooms.

Healthy Gut

The microbiome in your gut is home to multiple organisms and bacteria. Mushrooms are considered prebiotics, which help stimulate the growth of beneficial bacteria, bringing good health and even enhanced mood.

Some ideas to incorporate mushrooms into your diet:

• Add mushrooms to an egg omelet.

• Add mushrooms to pizza and pasta sauce.

• Mix mushrooms into ground beef or turkey burger or slices on top.

• Use sliced or chopped mushrooms on salads (check which ones are best to eat raw).

• Make a mushroom burger with portabella instead of beef.

Through studies, some edible mushrooms have been shown to have medicinal qualities. Read the label to make sure it is a mushroom extract from the fruiting body. Some supplements use the mycelium (called nature’s internet), which is the hidden branching network creating the mushroom. Think of the mushroom as an apple and the mycelium as the apple tree and roots.

The other well-known mushrooms under intense study are the mushrooms that contain psilocybin, which we know as the “magic” mushroom. Psilocybin is a naturally occurring compound found in over two hundred types of mushrooms. Studies have shown that psilocybin therapy is beneficial to help relieve fear and anxiety for terminal cancer patients, with an 80% success rate on improving mood and optimism, as well as a deep bond to those around them and a strong spiritual connection. Other studies have shown promise for some mental health disorders, such as clinical depression. Since psilocybin is a Schedule I controlled substance, studies are limited, but these positive results may allow more studies and access through medical venues in the near future.

Bottom line: Mushrooms are tasty, affordable, and packed full of nutrition. Hope to see even more promise in the near future on their medicinal qualities. n

Belinda Burchick, RPh, BPharm, has focused her career on geriatric pharmacy and automated dispensing systems to promote patient safety and improve health outcomes. For the last 10 years, she has served as Chief Pharmacy Officer (CPO) for a long-term care pharmacy, servicing the geriatric population in nursing homes, assisted living, independent living, and the senior day programs, such as, Pennsylvania’s LIFE programs and the PACE programs in multiple states. Belinda oversees the pharmacy operations in three pharmacies, located in Denver, Philadelphia and headquarters in Pittsburgh.