The Mushroom Power List: Exploring Agaricus, Enokitake, and more for Health Benefits

Mushroom List

Agaricus Mushroom: The Button

• The Agaricus Mushroom, also known as the button mushroom or the white mushroom, is most commonly eaten as a pizza and salad topping. It has a high vitamin D content and a good carbohydrate profile for the gut.
• Benefits: The Agaricus mushroom has several health benefits. It is a vegan source of vitamin D (1) . It maintains cancer (2) and provides gut health benefits. It also contains ergothioneine and polyphenols, which promote a balanced inflammatory response and improve cardiovascular health.
• Side Effects: Agaricus mushroom has no side effects.

Enokitake

• The enokitake mushroom, also known as the Enoki or Velvet Shank, is a popular edible mushroom known for its nutritional value and antioxidant content.
• Benefits: Enokitakes support heart health, enhance brain function, regulate the immune system, and reduce oxidative damage that slows cancer cell growth (2) .
• Side Effects: Some people experience bloating and gas with high consumption, so it needs to start in a small quantity and increase slowly.

Chaga (Inonotus obliquus)

• Chaga is a nourishing wild mushroom used in traditional medicine to cure various ailments. It contains antioxidants, polyphenols including betulin and betulinic acid, and a high concentration of melanin, which has skin advantages.
• Benefits: Chaga, an adaptogenic mushroom, helps prevent oxidative stress and inflammation, which promotes anti-aging and youthfulness. In addition, Chaga mushroom provides health benefits such as boosting the immune system, fighting pathogens, promoting digestion, and inhibiting cancer growth (3) .
• Side Effects: Chaga mushrooms are safe to consume in adequate quantities; however, a higher dose can adversely affect the kidneys due to their high oxalate level.
  

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China Root (Wolfiporia Extensa)

• Poria mushroom, a fungus with spores used in medicine, has compounds that can reduce swelling and modulate immunological function.
• Benefits: Poria mushrooms have many benefits, including wound healing, reducing swelling, urine promotion, gas removal, and bowel cleansing. From improving memory to lowering anxiety, China root is an excellent supplement. It also helps to bring down body temperature (4).

Cordyceps (Ophiocordyceps sinensis)

• Cordyceps is a highly effective medicinal mushroom in Chinese and Tibetan medicine. Its bioactive components include polysaccharides, Cordycepin, and cordycepic acid, all linked to various health benefits.
• Benefits: Mushroom supplements improve exercise performance and muscle repair (5) and promote healthy inflammation and immunological function. Cordyceps promotes libido and sperm health and offers anti-cancer, antioxidant, anti-inflammatory, antibacterial, anti-aging, and anti-stress effects (6).
• Side Effects: Cordyceps is generally safe but may cause stomach upset, nausea, and dry mouth. Avoid it if you have diabetes, as it lowers blood sugar, or if you are pregnant or breastfeeding.

Lentinus

• Lentinus edodes is a famous edible fungus from the Polyporaceae genus. It contains lentinan, a polysaccharide in its convex and funnel-shaped, tough caps with light to dark brown scales.
• Benefits: Lentinus edodes is a medicinal plant used to treat cancer, fungal infections, depressed immune function, environmental allergies, frequent flu, bronchial inflammation, heart disease, hyperlipidemia, hypertension, diabetes, and infectious diseases such as AIDS (7).
• Side Effects: could induce stomach and intestinal cramping, rash, and muscle pain.

Lions Mane (Hericium erinaceus)

• Lions Mane is a local medicinal mushroom. It is grown on hardwood tree trunks in northern woodlands. Hericium erinaceus, or lion's Mane, has a white, fur-like appearance and is high in beta-glucans, antioxidants that modulate the immune system, and phytonutrients that protect neurons.
• Benefits: Lions Mane is high in antioxidants, which stimulate the immune system and are essential for brain health because they promote nerve growth factor (NGF) and myelin. It improves focus, memory, and cognitive function and reduces anxiety. Additionally, it may increase gut microbiota growth and prevent colon tissue damage in cases of inflammatory bowel disease (8)(9).
• Side effects: The most common side effect is gastrointestinal discomfort that can be experienced using lion's mane mushrooms.

Maitake (Grifola frondosa)

• Maitake, also known as the dancing mushroom, looks like a featherhead. Maitake is an edible mushroom with an earthy flavor. It contains polysaccharides such as beta-glucans that support multiple systems of the body.
• Benefits: Maitake helps maintain cholesterol levels, improves arterial functionality, and lowers the risk of heart disease. Additionally, it contributes to energy production and improves immunity (10).
• Side Effects: Maitake needs to be taken with care if you are on blood thinners, as it may increase your risk of bleeding. Thus, it is recommended that you talk to your doctor before taking the medicinal mushroom.

Oyster Mushroom (Pleurotus)

• Oyster mushrooms, also known as The Carnivorous Fungus, are a fungus with a high nutritional profile. They are high in proteins, vitamins and minerals, antioxidants, fiber, beta-glucans, polysaccharides, and a critical compound, ergothioneine.
• Benefits: Oyster mushrooms are high in lovastatin, ergothioneine, and ergosterol, which can lower blood sugar, improve cardiometabolic health, lower cholesterol and triglyceride levels, and have analgesic and anti-inflammatory properties (11,12).
• Side Effects: Oyster mushrooms may cause allergic reactions. So, if you experience any allergy symptoms like skin rashes, chills, or fever, immediately halt the intake.

Reishi (Red Reishi) (Ganoderma lingzhi)

• Reishi is a natural adaptogen. It is called the 'King of Mushroom'. It contains bioactive substances that prolong life by improving cardiovascular health.
• Benefits: Reishi supports stress and the immune system, and cancer fights and modulates inflammation by lowering cholesterol levels. Triterpenes, a mood-boosting compound within Reishi, reduce anxiety, depression, and stress. Reishi promotes wound healing, sleep, health, disease prevention, and lower urinary tract symptoms (13–16).

Shiitake (Lentinula edodes)

• The edible fungus lenticular edodes, which originates from shiitake glucan, is rich in B vitamins and has a meaty, adaptable flavor. It is endemic to East Asia.
• Benefits: Shiitake mushrooms are well-known for their benefits to the immune system, skin, and heart. They are traditionally used to boost gut immunity and heal ailments like the common cold. Lentinan, a glucan obtained from shiitake mushrooms, is beneficial to the health of the liver and heart. Shiitake helps to keep cholesterol levels stable. Shiitake mushrooms also include B vitamins that regulate blood sugar and promote healthy inflammation (17).
• Side Effects: Taking shiitake can make your skin more sensitive to sunlight and cause stomach discomfort in some people.

Tremella

• Tremella grows as a slimy, mucus-like film. It is also called the Snow Fungus or (yin er) (silver ear) in China. Its unique polysaccharides, smaller and more easily absorbed by the skin, offer potent moisturizing qualities akin to luxury anti-aging cosmetics. They are also comparable to hyaluronic acid. Tremella is very beneficial to health.
• Benefits: Tremella is also known as the stomach and lung tonic. Its intense skin hydration is accompanied by anti-inflammatory, neuroprotective, gut-nourishing, and antioxidant qualities that prevent aging. In addition, it has been shown to help reduce obesity, lower cholesterol levels in the body, and have anti-cancer properties (18–20).
• Side Effects: There are no significant side effects or toxicity reported with these mushrooms.

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Turkey Tail (Coriolus versicolor)

• Turkey tail mushrooms are made from dead logs and have rings of brown and tan color that resemble the feathers of a turkey tail. It has many natural polysaccharides with anti- cancer properties, antioxidants, and beta-glucan.
• Benefits: The turkey tail medicinal mushroom contains beta-glucans that enhance immune system function and support digestion, lung health, and body fluid regulation. It also has anti-tumor properties, fighting leukemia cells, improving cancer survival rates, and enhancing chemotherapy immune systems (21) .
• Side Effects: Turkey tail mushrooms may cause bloating, gas, or nausea.

Wood Ear

• Auricularia Auricula-Judae, commonly called Black Wood Ear or Wood Ear, is a peculiar-looking fungus that thrives on wood. It is an essential source of copper and vitamin B5.
• Benefits: The polysaccharides found in the mushroom have anti-inflammatory, antibacterial, and aspirin-like anticoagulant properties. They also have cardioprotective properties due to their anti-cholesterol properties. The mushroom's anti-cancer benefits are also linked to its polyphenolic components (22).
• Side Effects: It is essential to clean the mushrooms thoroughly before consuming them. Some people might find themselves allergic to wood ear mushrooms. So, if any allergy symptoms arise, discontinue using the mushroom immediately.

Yellow Morel (Morchella esculenta)

• The edible fungus Morchella esculenta, commonly known as the Yellow Morel, has many health advantages due to its high polysaccharides, amino acids, and phenols content.
• Benefits: Because of its phenol content, yellow morel has anti-tumor activity, decreasing tumor volume, and antioxidant qualities. It also helps to reduce acute and chronic inflammation (23,24).
• Side Effects: Care should be taken when taking the mushroom. It should be started in a low dose and discontinued if side effects occur.

Notes & Sources

1. Keegan RJH, Lu Z, Bogusz JM, Williams JE, Holick MF. Photobiology of vitamin D in mushrooms and its bioavailability in humans. Dermatoendocrinol. 2013 Jan 1;5(1):165–76.

2. Healthline [Internet]. 2021 [cited 2024 May 19]. 7 Unique Benefits of Enoki Mushrooms. Available from: https://www.healthline.com/nutrition/enoki-mushrooms-benefits

3. Géry A, Dubreule C, André V, Rioult JP, Bouchart V, Heutte N, et al. Chaga (Inonotus obliquus), a Future Potential Medicinal Fungus in Oncology? A Chemical Study and a Comparison of the Cytotoxicity Against Human Lung Adenocarcinoma Cells (A549) and Human Bronchial Epithelial Cells (BEAS-2B). Integr Cancer Ther. 2018 Feb 27;17(3):832–43.

4. China Root facts and health benefits [Internet]. [cited 2024 May 19]. Available from: https://www.healthbenefitstimes.com/china-root/nggallery/slideshow

5. Chen CY, Hou CW, Bernard JR, Chen CC, Hung TC, Cheng LL, et al. Rhodiola crenulata- and Cordyceps sinensis-Based Supplement Boosts Aerobic Exercise Performance after Short-Term High Altitude Training. High Alt Med Biol. 2014 Sep 1;15(3):371–9.

6. Tuli HS, Sandhu SS, Sharma AK. Pharmacological and therapeutic potential of Cordyceps with special reference to Cordycepin. 3 Biotech. 2014 Feb;4(1):1–12.

7. Bisen PS, Baghel RK, Sanodiya BS, Thakur GS, Prasad GBKS. Lentinus edodes is a macro fungus that has pharmacological activities. Curr Med Chem. 2010;17(22):2419–30.

8. Extracts from Hericium erinaceus relieve inflammatory bowel disease by regulating immunity and gut microbiota - PMC [Internet]. [cited 2024 May 19]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5689651/

9. Mori K, Inatomi S, Ouchi K, Azumi Y, Tuchida T. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo- controlled clinical trial. Phytother Res PTR. 2009 Mar;23(3):367–72.

10. Maitake Mushroom: Health Benefits, Nutrients per Serving, Preparation Information, and More [Internet]. [cited 2024 May 19]. Available from: https://www.webmd.com/diet/maitake-mushroom-health-benefits#1

11. Dicks L, Ellinger S. Effect of the Intake of Oyster Mushrooms (Pleurotus ostreatus) on Cardiometabolic Parameters-A Systematic Review of Clinical Trials. Nutrients. 2020 Apr 17;12(4):1134.

12.Ganeshpurkar A, Rai G. Experimental evaluation of analgesic and anti-inflammatory potential of Oyster mushroom Pleurotus florida. Indian J Pharmacol. 2013;45(1):66–70.

13. Cui XY, Cui SY, Zhang J, Wang ZJ, Yu B, Sheng ZF, et al. Extract of Ganoderma lucidum prolongs sleep time in rats. J Ethnopharmacol. 2012 Feb 15;139(3):796–800.

14. Delzenne NM, Bindels LB. Ganoderma lucidum, a new prebiotic agent to treat obesity? Nat Rev Gastroenterol Hepatol. 2015 Oct;12(10):553–4.

15. Ekiz E, Oz E, Abd El-Aty AM, Proestos C, Brennan C, Zeng M, et al. Exploring the Potential Medicinal Benefits of Ganoderma lucidum: From Metabolic Disorders to Coronavirus Infections. Foods. 2023 Apr 3;12(7):1512.

16. Suarez-Arroyo IJ, Rosario-Acevedo R, Aguilar-Perez A, Clemente PL, Cubano LA, Serrano J, et al. Anti-Tumor Effects of Ganoderma lucidum (Reishi) in Inflammatory Breast Cancer in In Vivo and In Vitro Models. PLoS ONE. 2013 Feb 28;8(2):e57431.

17. Fukushima M, Ohashi T, Fujiwara Y, Sonoyama K, Nakano M. Cholesterol-lowering effects of maitake (Grifola frondosa) fiber, shiitake (Lentinus edodes) fiber, and enokitake (Flammulina velutipes) fiber in rats. Exp Biol Med Maywood NJ. 2001 Sep;226(8):758–65.

18. Shen T, Duan C, Chen B, Li M, Ruan Y, Xu D, et al. Tremella fuciformis polysaccharide suppresses hydrogen peroxide-triggered injury of human skin fibroblasts via upregulation of SIRT1. Mol Med Rep. 2017 Aug;16(2):1340–6.

19. Wu YJ, Wei ZX, Zhang FM, Linhardt RJ, Sun PL, Zhang AQ. Structure, bioactivities and applications of the polysaccharides from Tremella fuciformis mushroom: A review. Int J Biol Macromol. 2019 Jan;121:1005–10.

20. (PDF) Chemical compounds and health benefits of Tremella, a valued mushroom as both cuisine and medicine in ancient China and modern era [Internet]. [cited 2024 May 19]. Available from: https://www.researchgate.net/publication/346107843_Chemical_compounds_and
_health_benefits_of_Tremella_a_valued_mushroom_as_both_cuisine
_and_medicine_in_ancient_Chi na_and_modern_era

21. Wong CK, Tse PS, Wong ELY, Leung PC, Fung KP, Lam CWK. Immunomodulatory effects of yun zhi and danshen capsules in health subjects--a randomized, double-blind, placebo- controlled, crossover study. Int Immunopharmacol. 2004 Feb;4(2):201–11.

22. Guy TM. Auricularia Auricula-Judae: Benefits & Identification of Wood Ear Mushroom [Internet]. Healing-Mushrooms.net. 2020 [cited 2024 May 19]. Available from: https://healing-mushrooms.net/auricularia-auricula-judae/

23. Balan N, Meera C, Janardhanan K. Anti-inflammatory and antitumour activities of cultured mycelium of morel mushroom, Morchella esculenta. Curr Sci. 2007 Jan 25;92:235–9.

24. Mau JL, Chang CN, Huang SJ, Chen CC. Antioxidant properties of methanolic extracts from Grifola frondosa, Morchella esculenta and Termitomyces albuminosus mycelia. Food Chem. 2004 Aug 1;87:111–8.