Lion’s Mane – The Brain’s Best Friend
You’d be amazed what this fuzzy white mushroom can do for your mind. Lion’s mane mushrooms are a well-established candidate for brain health. Studies have found that lion’s mane mushrooms contain two compounds that can stimulate the growth of brain cells: hericenones and erinacines. More recently, 2023 research found that lion’s mane mushrooms improved brain cell growth and memory in pre-clinical trials.
In a study in Singapore, participants who ate more than two cups of mushrooms a week had a 50% lower risk of developing MCI. Even those who ate only one cup saw some benefit. The mushrooms eaten by participants included golden, oyster, shiitake and white button mushrooms. Think about it – just two cups weekly could slash your risk of memory problems by half.
Reishi – Nature’s Stress Buster
Think of reishi as nature’s Xanax. This favored fungus is one of the most popular medicinal mushrooms, and for good reason. Reishi may be able do it all: aid in… What makes this mushroom unique, however, is its calming properties — all of which are thanks to the compound triterpene, which reishi has its fair share of. These glossy, woody-looking mushrooms have earned their reputation as the “mushroom of immortality” in traditional Chinese medicine.
According to the authors of a 2024 review, one study found that the polysaccharides in reishi mushrooms may help decrease fatigue after exercising. Another 2024 study in people with cancer found that taking reishi mushroom products helped reduce fatigue, anxiety, and depression. However, there’s a catch – taking powdered reishi mushroom for longer than 1 month may be toxic to the liver. Liver toxicity is a dangerous side effect that can lead to death.
Shiitake – The Heart Helper
Don’t sleep on these kitchen favorites – they’re way more than just a tasty addition to your stir-fry. Research shows that shiitake mushrooms, in particular, help to keep cholesterol levels low. They contain compounds that inhibit the production of cholesterol, block cholesterol from being absorbed and lower the overall amount of cholesterol in your blood. That’s like having a natural statin right in your pantry.
Shiitake is great for immunity and liver health, and it supports the cardiovascular system. Lentinan, a polysaccharide in shiitake mushrooms, has shown great promise as an immune system-boosting agent. Research has also discovered a compound in Shiitake, eritadenine, that can help maintain cholesterol already within a healthy range. The mushrooms are great to cook with and are also loaded with B vitamins, helping modulate blood sugar levels in the body and support a healthy inflammation response.
Turkey Tail – The Cancer Fighter
This colorful fungus that looks like – you guessed it – a turkey’s tail might be one of nature’s most powerful weapons against cancer. This wild mushroom is one of the best selling anti-cancer drugs in Japan and China. Its powerful white blood cell-boosting qualities are believed to help treat several different kinds of cancers by suppressing tumor growth. Turkey tail can also help chemo patients, repairing immune cell damage that was caused by chemotherapy.
The primary health benefit of Turkey Tail mushroom is to boost immune system function. Turkey Tail improves immune function by stimulating cytokine production, increasing natural killer cells, and through other immune-boosting functions. Protein-bound polysaccharides (PBP) found in Turkey Tail have the most research-backed immune-supportive effects. What’s remarkable is how this common mushroom punches way above its weight class in the health department.
Chaga – The Antioxidant Powerhouse
Looking like burnt charcoal on the outside but packing serious health benefits within, chaga is having its moment in the spotlight. As we’ve already discussed, Chaga should be your number one pick for supporting your immune system, aiding in digestion, and reducing inflammation. While Lion’s Mane also offers immune-boosting effects (although not at the same level as Chaga), this mushroom is known for brain support.
The primary health benefits of Chaga mushrooms are to boost digestion and clear or protect the skin. Chaga has been studied for its use in skin and stomach disorders. As Chaga grows primarily on birch trees and much of the mass itself is wood fiber and not mycelium, many beneficial compounds from birch, like betulin and betulinic acid, end up in the Chaga. The outer black layer on the canker contains high amounts of melanin, which can be beneficial for our skin. It’s like getting a beauty treatment from the inside out.
Cordyceps – The Energy Booster
Here’s where things get weird and wonderful. These parasitic fungi that grow on insect larvae might sound creepy, but they’re absolute champions for energy and athletic performance. Traditional Cordyceps (Cordyceps sinensis) on the other hand, is extremely rare and expensive (costing up to $20,000 per kg) and grows on bugs high up on the Tibetan plateau. Thankfully, there is another species of Cordyceps (Cordyceps militaris) that can be cultivated, which is what’s used in most Cordyceps mushroom supplements today. The cultivated version has a very similar profile to the traditional species, except it’s actually much higher in a powerful health-boosting compound called cordycepin. Cordyceps is known as the “energy mushroom” and is typically used for—you guessed it—supporting energy and endurance.
For many centuries, Chinese and Tibetan traditional medicine have used this medicinal mushroom for various purposes. It is known to boost the body’s energy levels, prolong endurance, and support the immune system. This fungus is also used to treat liver, kidney, and respiratory problems. Health practitioners also use cordyceps to manage high cholesterol, arthritis pain, and have also discovered its anti-tumor effects.
Maitake – The Dancing Mushroom
Known as the “dancing mushroom” in Japan, maitake earned this name because people would literally dance for joy when they found these clusters growing at the base of oak trees. Maitake mushrooms have been a part of traditional Chinese and Japanese medicine for many centuries. This type of mushroom thrives in northeastern parts of Japan and some areas in the U.S. that grow clusters of oak trees. Maitake is also referred to in Japanese as the dancing mushroom. Due to its delicious taste and texture, maitake has also become a popular ingredient in the kitchen. Many people use it as part of their recipes. Therefore, this mushroom not only works well as a medicinal ingredient but a healthy and yummy food ingredient as well.
This medicinal mushroom contains immune-boosting properties and anti-inflammatory effects. At the same time, it is known to have anti-diabetic properties. Hence, it significantly helps reduce the body’s insulin resistance as well as resting glucose serum levels. Similar to other medicinal mushrooms on this list, maitake is also discovered to possess anti-cancer abilities. It’s basically a triple threat – tasty, healthy, and versatile.
Button Mushrooms – The Underrated Champions
Don’t overlook these humble grocery store staples. On a budget: If you are on a budget, your typical button and cremini mushrooms are also great for your health (and taste delicious). On a budget: If you are on a budget, your typical button and cremini mushrooms are also great for your health (and taste delicious). Sometimes the best medicine is hiding in plain sight on your supermarket shelves.
Cremini mushrooms are an excellent source of zinc, which is an important nutrient for the immune system and is also needed for ensuring optimal growth in infants and children. Mushrooms contain high amounts of selenium, vitamin D, and vitamin B6. Selenium can help prevent cell damage in our bodies, vitamin D helps with cell growth, and vitamin B6 helps our bodies form red blood cells. All of these nutrients in mushrooms help to maintain a healthy immune system. Plus, they’re incredibly affordable and available year-round.
Oyster Mushrooms – The Delicate Powerhouses
These fan-shaped beauties might look delicate, but they pack a serious nutritional punch. Mushrooms vary in ergothioneine content—with shitake, oyster and maitake offering the most boost—but eating mushrooms of any type may help reduce cancer risk. Oyster mushrooms are particularly rich in this “longevity nutrient” that researchers are getting excited about.
There are even mushroom varieties, including the aptly named oyster mushroom, that have an oceanic, briny taste. This unique flavor profile makes them incredibly versatile in the kitchen – you get health benefits while adding complexity to your dishes. They’re also one of the easier mushrooms to cultivate at home if you’re feeling adventurous.
Enoki Mushrooms – The Slim Healers
These thin, white mushrooms with their spaghetti-like appearance are more than just a pretty garnish in your soup. Studies show eating 1 to 2 cups of mushrooms each week may reduce your risk of cancer by up to 45%. “Mushrooms are a rich source of two powerful antioxidants—glutathione and ergothioneine—which help shield cells from damage and support immune function,” said Laszlo. While this statistic applies to mushrooms in general, enoki are particularly concentrated sources of these protective compounds.
What makes enoki special is their texture and mild taste that works in both Asian and Western cuisine. They’re also incredibly low in calories but high in protein compared to other mushroom varieties. The recommended amount is as few as two medium per day. That’s an incredibly small amount for such potentially significant health benefits.
Portabella Mushrooms – The Meaty Alternatives
These are essentially grown-up cremini mushrooms, but their size and meaty texture make them special in their own right. Choose cremini or portabella mushrooms for the most benefit. Their large caps make them perfect for grilling or roasting whole, turning them into satisfying meal centerpieces.
Some mushrooms have a rich, umami flavor, making them an ideal meat substitute. Others have a delicate earthy flavor. Simmer mushrooms in a pot of water for five minutes, sauté them in a hot skillet with some olive oil, or grill or bake large varieties like portabellas for sandwiches and “burgers.” The versatility of portabellas makes them an excellent gateway mushroom for people trying to eat more plant-based meals without sacrificing satisfaction.
