Health benefits of mushroom: A superfood which manages blood sugar, boosts mood, reduces depression

Mushrooms, like lion’s mane, contain compounds that support brain health by promoting the growth of new brain cells and improving nerve function. (Image: Canva)

Mushrooms are often called a superfood due to their rich nutritional content and numerous health benefits. They are also referred to as functional foods because they offer health benefits beyond basic nutrition, such as boosting the immune system, reducing inflammation, and having potential anti-cancer properties. Additionally, mushrooms can be called adaptogens in the context of certain varieties like reishi and chaga, which are believed to help the body adapt to stress and promote overall well-being.

Mushroom boost immune function, have anti-cancer properties, support brain health, and help regulate blood sugar. Environmentally, mushrooms require minimal resources to grow and aid in waste recycling, contributing to sustainability. Here are eight lesser-known health benefits of eating mushrooms that deserve more attention as suggested by Nandini Seth, dietician and founder of Optimal Fuel.

Improving gut health through beta-glucans: Mushrooms, particularly varieties like reishi and shiitake, contain beta-glucans—polysaccharides that act as prebiotics. These prebiotics nourish the beneficial bacteria in your gut, promoting a healthy microbiome. A balanced gut microbiome is crucial for overall health, influencing everything from digestion to immune function and even mental health.

Boosting mood and reducing depression: Certain mushrooms, like lion’s mane, contain compounds that support brain health by promoting the growth of new brain cells and improving nerve function. Studies suggest that consuming lion’s mane mushrooms can reduce symptoms of anxiety and depression, potentially due to their anti-inflammatory effects and ability to promote nerve growth factor (NGF) synthesis.

Enhancing vitamin D levels naturally: Mushrooms are unique among plants as they can synthesize vitamin D when exposed to sunlight or ultraviolet (UV) light. This makes them a valuable food source of vitamin D, especially for those with limited sun exposure or dietary restrictions. Adequate vitamin D levels are crucial for bone health, immune function, and mood regulation.

Supporting cardiovascular health beyond cholesterol: Mushrooms like maitake and shiitake contain compounds that not only help lower LDL cholesterol but also improve arterial health. They can prevent the oxidation of cholesterol, which is a key factor in the development of atherosclerosis. Additionally, the potassium in mushrooms helps regulate blood pressure, further supporting heart health.

Managing blood sugar levels: Mushrooms contain polysaccharides that have been shown to improve insulin sensitivity and regulate blood glucose levels. This is particularly beneficial for those with diabetes or prediabetes. By stabilising blood sugar levels, mushrooms can help prevent the spikes and crashes that lead to cravings and overeating.

Protecting against neurodegenerative diseases: Research into medicinal mushrooms like lion’s mane and reishi suggests they may protect against neurodegenerative diseases such as Alzheimer's and Parkinson's. Compounds in these mushrooms promote the growth and repair of nerve cells and reduce inflammation, which is a contributing factor to neurodegeneration.

Enhancing athletic performance and recovery: Cordyceps mushrooms are particularly valued in traditional medicine for their ability to enhance energy levels and physical performance. They increase the body’s production of adenosine triphosphate (ATP), which is essential for delivering energy to muscles. This makes cordyceps popular among athletes for improving endurance and speeding up recovery.

Reducing allergy symptoms: Some mushrooms have antihistamine and anti-inflammatory properties that can help reduce allergy symptoms. Reishi mushrooms, in particular, have been used traditionally to treat allergies and asthma. They help modulate the immune system, reducing the body's hypersensitivity to allergens.