As fall settles in, our minds turn to the comforting culinary delights that warm our homes and satisfy our appetites. One ingredient that makes a frequent appearance in seasonal recipes is mushrooms! Specifically, we think of stuffed mushroom caps, soups, stuffing, warm sandwiches with mushroom slices, and more in the fall. Do you ever wonder why mushrooms are so common in our fall recipes? One reason is that fall is a great time to harvest many culinary mushrooms. Another reason is the medicinal properties of mushrooms. Mushrooms have multiple health benefits, including boosting the immune system. It’s no wonder that, historically, mushroom consumption increases when colds, the flu, and an abundance of stress are common.

You may notice only a few varieties of mushrooms in your local grocery store, but many other types of mushrooms are used for their medicinal benefits. Read about some of the top medicinal mushrooms and their uses. Could any of these mushrooms help you this season?

 

CORDYCEPS SINENSIS – CORDYCEPS

Actions – muscle recovery, organ support, immune function

Cordyceps mushrooms are best known for their muscle recovery actions. They enhance physical performance and recovery by supporting blood flow to the muscles, making them an excellent support for many athletes, including Olympic athletes. However, physical performance is not the only medicinal benefit of this mushroom. The increased blood flow supports the cardiovascular system and can even boost libido. General health effects include blood sugar and cholesterol regulation, which helps support the liver and kidneys. 

In keeping with the theme of fall immune support, Cordyceps contain antioxidants that are helpful for both overactive immune systems, like those in autoimmune conditions, and underactive immune systems that contribute to frequent illness. This high antioxidant action can also protect against fatigue and stress.

 

GANODERMA LUCIDUM – REISHI

Actions – immune function, anti-stress, fatigue

Reishi mushrooms are very similar to Cordyceps mushrooms in that they are helpful for both overactive and underactive immune systems, regulate cholesterol levels, and protect the liver. In Chinese medicine, reishi has been used as support for the common cold and can also help to increase white blood cell counts, which increases immune function and has anti-cancer properties. 

However, instead of being extra support for physical recovery like Cordyceps is, Reishi is particularly helpful for fatigue that is stress and anxiety-induced. Its famous actions of soothing, relaxing, and sleep-enhancing effects make Reishi the perfect addition to the fall holiday season. 

 

CORIOLUS/TRAMETES VERSICOLOR – TURKEY TAIL

Actions – immune function, gastrointestinal health

Turkey tail mushrooms are known for their tri-color striped appearance, giving them a “wild-turkey feather tail” look. In addition to its beautiful appearance, turkey tail is prized for its immune-boosting and anti-cancer potential. The protein-bound polysaccharides found in turkey tail mushrooms have been researched extensively, indicating the enhancement of immune cells, like T-cells. A large portion of the immune system also operates right in the gut! Because turkey tail aids in digestive health, it has the dual action of supporting a healthy gut microbiome and immune function. This makes it an excellent support around holidays that revolve around large quantities of rich foods. 

 

INONOTUS OBLIQUUS – CHAGA

Actions – immune function, blood sugar regulation, mineral support

Historically, chaga has been utilized for its anti-degenerative effects. In fact, it was commonly used by Inuit Siberians, who had significantly greater life expectancy than Inuit from regions that did not use chaga. Reducing the effects of aging and improving endurance are some of the actions that make chaga mushrooms so popular. However, its antioxidant properties and mineral density are the little-known golden nuggets of chaga. Due to its antioxidant actions and mineral content, chaga is an excellent addition to autumn immunity support and even repetitive infections. Chaga also helps to decrease inflammation in the body, which helps with heart disease, blood pressure regulation, and even conditions like rheumatoid arthritis. 

Are mushrooms the missing piece for your natural immunity kit for autumn? Each of these mushrooms helps to enhance immune function with additional benefits unique to each mushroom. Which of these mushrooms do you think would help you the most this season?

If you’re interested in adding mushrooms to your Autumn care plan, ask your doctor which ones would be best for you! At Richmond Natural Medicine, we have many different species of mushrooms, including the ones listed above. Starting now through November 30th, we will be running a special on all of our mushrooms! Get 10% off any JHS or Host Defense Mushrooms!

How do you support your immune health each day?

Too often, we concern ourselves with our immune health only once there is a problem, rather than taking a preventative approach with our diet and lifestyle each day. What we do each day makes a difference. The western model of medicine is very much an acute model – fixing things immediately when the system is compromised or severe symptoms occur.

Read More: Immune Health Is A Daily Practice

The immune system is a living, breathing, highly complex part of our overall health and wellness. There are so many daily practices that nurture and strengthen our immune health and vitality. Incorporating healthy foods such as adequate protein and nutrient-rich vegetables can be a great start. In particular, vegetables that photosynthesize such as kale, broccoli, and cabbage contain unique nutrients. There are nutrient-rich foods, however, that do not undergo photosynthesis, such as mushrooms (fungi). There is a tremendous benefit to adding medicinal mushrooms to our diets regularly. Here’s why.

Mushrooms and the Immune System

There are approximately 400 species of fungi that have been identified with medicinal properties, and many have antiviral, antimicrobial, or anti-inflammatory qualities. Medicinal mushrooms like reishi, chaga, maitake, shiitake, and oyster mushrooms, all have incredible benefits for our immune function long term and are ideal to take for preventive health. These mushrooms have a long history of medicinal use and have been widely studied for their immune-modulating, cancer-fighting, and anti-inflammatory effects. Some mushrooms also have naturally occurring vitamin D- an essential vitamin for immune function. Most people are deficient in vitamin D due to lack of sunlight/time spent outdoors and do not consume foods rich in vitamin D. Thus, low levels of vitamin D have been found to contribute to a weakened immune system, osteoporosis and negative effects for those with high blood pressure and diabetes.

Read More: How Does Vitamin D Affect Immune Health?

Medicinal mushrooms are an excellent addition to a long term, holistic approach to our immune system. Mushrooms like reishi, chaga, and shiitake are considered immune-modulating, meaning they support the immune system without either stimulating or depleting it. In contrast, herbs like echinacea are immune enhancing – stimulating the immune system for acute situations. It’s important to understand the difference between immune-modulating and immune-enhancing foods because we don’t want to be constantly stimulating the immune system, as this could lead to autoimmune issues and immune imbalance. Rather, we want to balance. We want to modulate and support immune health long term and to match our current health. And this is where medicinal mushrooms can provide support in conjunction with a robust healthy diet and lifestyle practices.

What is the best way to take medicinal mushrooms?

A classic way to enjoy medicinal mushrooms is in a delicious soup or broth. You can use fresh or dried mushrooms such as reishi slices, shiitake, oyster mushrooms, and maitake in your broths and bases for soups and stews. It’s best to let them simmer in filtered water for at least an hour. Add your favorite culinary herbs for flavorings such as rosemary, thyme, sage, fennel, or oregano for a truly delicious mushroom broth that you can either drink like tea or use as a base for vegetable soups. You can also supplement with medicinal mushrooms daily. For specific product or mushroom formula recommendations, consult with your naturopathic doctor or clinical herbalist for the best choices for your specific needs.

Read More: The Naturopathic Approach to Autoimmune Disease

Want to find more ways to support your immune system through diet & lifestyle adjustments? Request an appointment with one of our naturopathic doctors. Submit a request online or call our office, (804) 977-2634.