Mushrooms: Nature’s Functional Food for Health

Mushrooms, often overlooked in our diets, are rapidly gaining attention for their impressive health benefits. These fungi are not just rich in flavor but also packed with functional compounds that contribute to overall health. With a variety of bioactive compounds, mushrooms play a key role in managing chronic diseases, boosting immunity, and enhancing metabolic functions.

The Power of Functional Compounds in Mushrooms

Mushrooms are rich in functional compounds, many of which are responsible for their health benefits. These include beta-glucans, ergothioneine, glutathione, and lovastatin-like compounds, all of which contribute to immune modulation, anti-inflammatory responses, and antioxidative protection. Beta-glucans, for example, are well-documented for their ability to enhance immune function by stimulating macrophages and natural killer cells, vital for defending the body against infections and potentially cancerous cells​

Another key compound, ergothioneine, often referred to as the "longevity vitamin," acts as a powerful antioxidant, protecting cells from oxidative stress, which is a major factor in aging and chronic diseases such as neurodegeneration​

Beta-glucans are naturally occurring polysaccharides found in the cell walls of mushrooms, such as shiitake, reishi, and maitake. These compounds are known for their ability to modulate the immune system. Beta-glucans activate immune cells, such as macrophages and natural killer cells, enhancing the body’s defense mechanisms against infections and even cancer.

Triterpenoids are another class of bioactive compounds found in medicinal mushrooms, such as reishi and chaga. These compounds are known for their powerful anti-inflammatory and anti-cancer properties. Triterpenoids, including ganoderic acid in reishi mushrooms, have been found to inhibit the growth of cancer cells and even induce apoptosis (programmed cell death) in malignant cells.

Polysaccharides, such as glucans and mannans, are another group of bioactive compounds in mushrooms. These complex sugars are instrumental in promoting gut health by acting as prebiotics, which feed beneficial gut bacteria

Immune System Support and Cancer Prevention

Mushrooms are known for their immune-boosting properties, particularly due to their beta-glucans, triterpenoids and polysaccharides. These compounds stimulate the body’s immune system, enhancing the activity of key immune cells. Regular mushroom consumption has been shown to improve immune function, potentially lowering the risk of chronic diseases like cancer. Research from Frontiers in Nutrition suggests that mushrooms like shiitake have significant anticancer properties by modulating the immune system and inhibiting tumor growth​

Cardiovascular Health

Mushrooms also contribute significantly to heart health. Their lovastatin-like compounds help regulate cholesterol levels, while their high potassium content supports proper blood pressure regulation. A study from PubMed Central underscores that regular intake of mushrooms can reduce LDL (bad cholesterol) levels and improve overall cardiovascular function​

Fig. 1. The performances of mushroom polysaccharides in three chronic diseases. T-AOC, total antioxidant capability; TC, total cholesterol; TG, triacylglycerol; LDL-C, low-density lipoprotein cholesterol; HDL-C, high-density lipoprotein cholesterol; BW, body weight; AI, atherogenic index.

Combatting Neurodegenerative Diseases

One of the most exciting areas of research on mushrooms is their role in neuroprotection. The ergothioneine found in many mushroom varieties has been linked to reducing oxidative damage to neurons, potentially delaying the progression of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. According to a review published in PubMed Central, this antioxidant is crucial in protecting against oxidative stress and inflammation, two key factors in brain aging and disease progression​

Gut Health and Digestion

Mushrooms are also beneficial for digestive health. They contain prebiotic fibers that help nourish beneficial gut bacteria, promoting a healthy microbiome. A balanced gut microbiome is essential for maintaining digestive health, immunity, and overall well-being. Studies have shown that species such as maitake and reishi mushrooms help reduce gastrointestinal inflammation and support gut function​

Ways to Incorporate Mushrooms in Indian Diets

• Curries and Stir-fries: Add mushrooms to traditional Indian dishes like curry, subzi, or stir-fries for a flavorful and nutritious addition.
• Soups and Snacks: Include mushrooms in soups or enjoy them as a healthy snack with Indian spices.
• Smoothies and Powders: Use mushroom powder in smoothies, teas, or as an added ingredient to everyday meals for a convenient health boost.

Agaricus species, the most cultivated mushroom worldwide.

Lentinus edodes or “shiitake mushroom

Pleurotus or “oyster mushroom” possesses medicinal properties and health-promoting effects.

Ganoderma the “mushroom of immortality.”

Table 1: Proximal composition of some edible mushrooms (dry basis)

Species	Protein	Fat	Ash	Carbohydrates	Energy
	%	%	%	%	kcal/kg
Agaricus bisporus	14.1	2.2	9.7	74	325
Lentinus edodes	4.5	1.73	6.7	87.1	772
Pleurotus ostreatus	7	1.4	5.7	85.9	416
Pleurotus eryngii	11	1.5	6.2	81.4	421
Pleurotus sajor-caju	37.4	1	6.3	55.3
Pleurotus giganteus	17.7	4.3	—	78	364
Dry powder formulations
Agaricus blazei	31.3	1.8	7.5	59.4	379
Lentinus edodes	12.8	1	4.3	81.9	388

Adapted from Carneiro et al. 2013 ; Kalač 2013; Phan et al. 2012 ; Reis et al. 2012 

Mushrooms are more than just a low-calorie, flavorful food; they are a functional food that offers numerous health benefits. From their ability to support immune function and cardiovascular health to their potential in combating neurodegenerative diseases, mushrooms are a powerful addition to any diet. Incorporating these nutrient-rich fungi into your meals can significantly improve your overall health and well-being.

 Ayesha Tabbassum,