This post includes content contributions from Christina Badaracco, Healthcare Consultant & Registered Dietitian.
Many people have a love/hate relationship with mushrooms. Those who love ‘em, REALLY love them. Those who hate ‘em…you get the gist. But there are core reasons to incorporate mushrooms into your wellness plan, even if you’re not a big fan. And, yes, they can be delicious for everyone. Keep reading to see what we mean!
In this post, we’re diving into the benefits of a historically medicinal mushroom so you can see why it’s super important, plus delicious ways you can get more of it into your diet.
What are Lion’s Mane Mushrooms?
Lion’s Mane mushrooms are funny looking edible fungi. They’re generally white-ish and globe-shaped with long, shaggy spines that resemble lions’ manes. Hence the name! Like other mushrooms, they consist of fruiting bodies (i.e., the parts that contain spores and are recognized as mushrooms) and mycelium (the root-like structure).
They typically grow on dead trees and can be found throughout North America, Europe, and Asia. While they have been used medicinally in other countries – particularly China – for millennia, they have recently been gaining popularity among consumers, researchers, and producers in the US and other countries.
Benefits of Lion’s Mane Mushrooms
While they contain some vitamins and minerals, Lion’s Mane benefits are more notably attributed to their wide variety of molecules that can act as antioxidants, anti-inflammatory agents, and nerve growth factors to promote health. Four areas of benefits with the most evidence or ongoing research include:
NERVE GROWTH
Lion’s Mane has been associated with stimulating production of nerve growth factor (NGF). This protein is essential for brain health and neuron conductivity; the ability of nerves to transmit impulses throughout the nervous system. It may also help support other brain activity and recovery time after related injuries.
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COGNITIVE HEALTH
Lion’s Mane mushrooms contain molecules known as hericenones and erinacines that help to stimulate the growth of brain cells. While this function is important for people of all ages and conditions, it may be especially important for people with dementia.
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MENTAL HEALTH
Extracts from Lion’s Mane may be helpful in relation to various aspects of mental health. Studies in animals, as well as humans, have indicated they may help support processes that alleviate depression, anxiety, irritation, and other conditions.
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IMMUNE FUNCTION
Through its actions in both reducing inflammation and preventing oxidation, as well as fueling the growth of beneficial gut bacteria, Lion’s Mane may support activity of the intestinal immune system.
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Incorporating Lion’s Mane Into Your Diet
Mildly sweet, the texture and flavor of Lion’s Mane mushrooms are reminiscent of lobster or scallops. The diverse uses include: mixing into soups, sautéing or roasting on their own, incorporating into pasta or rice dishes, brewing into teas, taking in tinctures, and swallowing in capsules. Dried forms can be rehydrated for use in cooking or mixed into beverages (including tea).
Note that some bioactive compounds in mushrooms are alcohol-soluble and others are water-soluble, so consuming a dual extract supplement or consuming more than one of the forms of Lion’s Mane mentioned above can help to maximize their potency and potential benefits.
They are often available from specialty mushroom vendors at farmers markets as well as in natural or specialty grocery stores. They may also be grown at home, if you are so inclined, in a humid area away from sunlight.
*Some allergic reactions have been reported, so people with mushroom allergies should avoid lion’s mane. They contain compounds may also interfere with certain medications (such as antiplatelet and anticoagulant drugs), so check with your doctor or registered dietitian to ensure this isn’t an issue if you take any medications.
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Final Thoughts About Lion’s Mane
It’s clear that Lion’s Mane mushrooms are frontrunners in a wide array of fungi. The benefits alone are enough of a reason to consider them a regular part of your eating rotation.
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Mushroom Chicken Bone Broth
Products like Kettle & Fire’s Mushroom Chicken Bone Broth are a great way to get more Lion’s Made Mushrooms into your daily routine!
This bone broth is especially awesome for people who don’t love to eat mushrooms, and it’s made with high-quality, organic ingredients like free-range chicken bone broth, veggies, herbs, and mild spices.
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Meet Christina
Christina Badaracco, MPH, RD, LDN focuses on healthcare transformation and elevating the role of nutrition in healthcare. She also regularly writes, teaches, and presents about nutrition, cooking, and sustainable agriculture—including publishing The Farm Bill: A Citizen’s Guide in 2019, publishing five cookbooks with the Transamerica Institute, and co-developing a culinary medicine elective at the Georgetown University School of Medicine. She currently serves on the board for Slow Food DC, the Academy of Nutrition and Dietetics’ Farm Bill Task Force, and other food- and nutrition-related organizations and was selected as the 2021 Recognized Young Dietitian of the Year by the Academy of Nutrition and Dietetics.
See more at: christinabadaracco.com
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Resources and Additional Notes:
Much of the evidence summarized above is based on a small number of studies—with small sample sizes and mostly in animals (or even in vitro)—so more research in humans is needed to generate evidence-based recommendations for dietary changes and supplementation.
1. https://www.soulfoodsalon.com/post/much-ado-about-mushrooms-by-christina-badaracco-mph-rd
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