Top 10 Medicinal Mushrooms and Their Health Benefits

Mushrooms are valued in traditional medicine and modern science for their nutritional and therapeutic properties.

Mushrooms have been used in medicine for over 2,000 years and are deeply rooted in traditional practices of various cultures. In ancient Chinese medical texts such as the Shennong Bencao Jing (ca. 200 AD), mushrooms such as Reishi (Ganoderma lucidum) are referred to as the “mushroom of immortality.” The ancient Greeks and Romans also used mushrooms for their nutritional and healing properties. The Greek physician Hippocrates (ca. 400 BC) recognized mushrooms as anti-inflammatory agents.

In traditional Eastern medicine, mushrooms are essential for balancing energy (Qi), increasing vitality and treating various diseases. Western science began studying the therapeutic properties of mushrooms in the 20th century, with discoveries such as penicillin (derived from a mushroom) revolutionizing medicine.

Their long-standing use reflects their continued importance in both traditional and modern healthcare systems.

Here are ten mushrooms with significant health benefits backed by scientific studies:

1. Lion’s Mane (Hericium erinaceus)

• What it is: This shaggy, white mushroom looks like a lion’s mane and is prized for its brain-boosting properties.
• Key Benefits:
  • Supports memory, concentration and cognitive health.
  • May support nerve regeneration and is therefore useful in conditions such as mild cognitive impairment.
• What science says: A small clinical trial showed that consuming lion’s mane significantly improved cognitive test scores in adults over 50 (Hoshaw, 2022).
• use: Add lion’s mane powder to smoothies or soups, or sauté the fresh mushroom.

2. Reishi (Ganoderma lucidum)

• What it is: Known as the “mushroom of immortality” in traditional Chinese medicine, this shiny red mushroom is a symbol of vitality.
• Key Benefits:
  • Reduces inflammation and strengthens immune function.
  • May support better sleep and better stress management.
• What science says: Reishi is rich in triterpenes, compounds known to balance the immune system and reduce inflammation (Sliva, 2004).
• use: Brew as a tea or take as capsules or tinctures for daily immune support.

3. Shiitake (Lentinula edodes)

• What it is: Shiitake is popular in Asian cuisine and valued for its rich umami flavor and powerful health-promoting properties.
• Key Benefits:
  • Boosts immune health with beta-glucans.
  • Promotes heart health by lowering cholesterol levels.
• What science says: Shiitake contains lentinan, a polysaccharide with immunomodulatory and anticancer properties (Chang, 1996).
• use: Add fresh or dried shiitake to stir-fries, soups, or broths.

4. Maitake (Grifola frondosa)

• What it is: Maitake is also called “hen of the forest”. It grows in large clumps and has a nutty, earthy flavor.
• Key Benefits:
  • Strengthens the immune response and fights infections.
  • Contains beta-glucans, which can reduce tumor growth.
• What science says: Rich in antioxidants and minerals, maitake has been shown to improve immunity and may aid in cancer prevention (Cronkleton, 2016).
• use: Fry with garlic and olive oil or put in grain bowls.

5. Chaga (Unknown slash)

• What it is: Chaga is found on birch trees and looks like burnt wood but is full of nutrients.
• Key Benefits:
  • As a powerful antioxidant, it helps fight free radicals and oxidative stress.
  • Supports a healthy immune system.
• What science says: Chaga contains high levels of melanin, which can protect cells from DNA damage (Łysakowska et al., 2023).
• use: Brew chaga pieces into a tea or take in powder form.

6. Turkey tail (Trametes versicolor)

• What it is: This fan-shaped mushroom resembles the tail feathers of a turkey and is prized for its medicinal value.
• Key Benefits:
  • Improves immune function with polysaccharopeptides PSP and PSK.
  • Supports cancer treatment, often used in addition to chemotherapy.
• What science says: Research shows that turkey tail mushrooms can support the immune system in fighting infections and slow the progression of cancer (Łysakowska et al., 2023).
• use: Take turkey tail as a dietary supplement in powder form or as a tea.

7. Cordyceps (Cordyceps sinensis)

• What it is: This parasitic fungus grows on insect larvae and is revered in traditional medicine for its energy and endurance.
• Key Benefits:
  • Increases energy and athletic performance.
  • May improve respiratory health by increasing oxygen efficiency.
• What science says: Cordyceps is rich in cordycepin and can improve physical endurance and reduce fatigue (Łysakowska et al., 2023).
• use: Mix Cordyceps powder into coffee or pre-workout smoothies.

8. Enoki (Flammulina velutipes)

• What it is: Thin, tender, and often used in soups, enoki is a culinary and medicinal gem.
• Key Benefits:
  • Contains antioxidants that fight inflammation.
  • May reduce cancer risk and boost immune function.
• What science says: Enoki has antitumor and immune-boosting properties thanks to its polysaccharides (Chopra et al., 2021).
• use: Use enoki in ramen, hot pots, or sautéed as a side dish.

9. White mushrooms (Agaricus bisporus)

• What it is: The most common mushroom in grocery stores, often overlooked for its health benefits.
• Key Benefits:
  • Provides antioxidants to fight free radicals.
  • Improves immune function and overall nutritional quality.
• What science says: White mushrooms are a rare source of ergothioneine, a powerful antioxidant (Feeney et al., 2014).
• use: Cut into slices and fry as a side dish or use raw in salads.

10. Porcini mushrooms (edible mushrooms)

• What it is: A gourmet mushroom with a rich, nutty flavor often found in European cuisine.
• Key Benefits:
  • Contains antioxidants that reduce inflammation.
  • Promotes cardiovascular health.
• What science says: Porcini mushrooms are rich in polyphenols and beta-glucans, which support heart health and immune function (Łysakowska et al., 2023).
• use: Add dried porcini mushrooms to risottos or stews to intensify the flavor.

These mushrooms aren’t just delicious – they’re also a powerhouse of health benefits. Whether you want to boost your immunity, improve brain function, or reduce inflammation, these mushrooms can help you on your journey to greater wellness. Add them to your meals, brew them as a tea, or explore supplements to realize their healing potential.

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