The mushrooms that will help you relax and keep your brain

For thousands of years, the healing properties of the "miracle mushrooms" from the Far East have been used as a natural therapeutic alternative for a wide range of diseases and their prevention, including vascular diseases, lungs, cancer, metabolic and intestinal diseases, liver and kidney, various inflammations, as well as stress reduction, sleep and memory problems.

In recent years, edible mushrooms have gained great popularity in Israeli cuisine. You can find a wide variety of mushrooms on the shelves in the vegetable department, if in the past we only knew champignon mushrooms, today the variety has greatly expanded mainly in light of the public's awareness of the taste and health benefits of mushrooms.

So what makes them so great? In the article before you, I host a dear colleague and an expert in the field of "mycotherapy" - medicinal mushrooms, Sharon Tzur - ND RNa, a naturopath who teaches at colleges of natural medicine.

The most prominent benefits of mushrooms

Edible mushrooms are versatile both in the culinary aspect and as a natural remedy for a multitude of symptoms, hence the name of the method dealing with the subject, "mycotherapy" from the Greek language: myco - mushroom, therapy - treatment, explains Sharon and adds: in other words, a treatment method that uses unique mushrooms to support health the person The encounter with the medicinal mushrooms exposed me to a wide world of traditional information and research dealing with the medicinal mushrooms and their effect on human health.

Medicinal mushrooms have been studied in the last fifty years more than any other plant or substance in natural medicine and their mechanisms of activity in our bodies are different from any other plant or nutritional supplement known today. They mainly work in collaboration with our body or through it, thereby optimizing the functioning of all systems in diseased conditions and in maintaining our health.  

One of the prominent advantages of edible mushrooms is that they are a low-calorie, easy-to-digest food that contains considerable amounts of vitamins, minerals and dietary fiber, says Sharon. Their protein is as full as that of animal protein or tofu, and therefore they are very satisfying.

Another reason for our attraction to mushrooms of all kinds, is related to our sense of life, to the special taste that we feel from the first bite, and its name is "umami", which enriches the taste receptors in the oral cavity and thus they add flavor to any dish or pastry that we use.

How they contribute to the proper functioning of the digestive system

Edible mushrooms are rich in various types of dietary fiber, which are very important for the activity of the digestive system. The dietary fibers reduce the absorption of sugars and fat in the digestive system (if we don't fry them first) and therefore can help in the weight loss process.

In addition to this, they have an optimal effect on the population of good bacteria in our intestines and in our body in general. Digestion of various components in mushrooms by the intestinal bacteria, mainly molecules called "polysaccharides", creates a variety of different nutritional products that affect the health of the intestine and the body, such as antioxidants that are absorbed into the bloodstream and from there find their way to the brain. Their role in the brain is very important and includes slowing down oxidative processes and reducing inflammation in nerve cells - the neurons, which may improve attention, concentration and memory.

A combination of mushrooms in the menu is highly recommended and important in light of the fact that you get a variety of ingredients found in a fresh mushroom. However, there are medicinal mushrooms that are not defined as edible mushrooms or that require a high concentration of the active ingredients. In such cases, nutritional supplements containing the extract of the fungus can be used.

The natural relaxant - mushrooms that reduce stress and improve sleep quality

The effects of stress are very common in the modern era. The relationship between stress and various health conditions such as: sleep problems, mood swings, depression, anxiety, excess weight, cardiovascular diseases, diabetes and more has been proven in many studies in recent decades. Headaches, migraines, sleep difficulties and relief in situations of epileptic seizures. Its effect is fast and it is not addictive. Raishi strengthens the body, protects from the effects of stress, strengthens the heart and balances blood pressure," he explains. Sharon also adds that the cordyceps sinensis mushroom helps with the feeling of mental fatigue, lack of motivation. The raishi mushroom and the cordyceps sinensis mushroom are not edible mushrooms and can be consumed in the form of a nutritional supplement

Improving cognitive function

Medicinal mushrooms are known for their beneficial effects on the nervous system. The "Herisium" mushroom has been studied for many years in regards to brain health. Hyrisium is a mushroom that has been used in Japanese and Chinese cuisine for many years. In recent years it can be found fresh in health food stores and farmers' markets in Israel and also in the form of capsules. Hirisium and its components are studied worldwide in the context of delaying the progression of dementia (dementia) of all types, Alzheimer's dementia, Parkinson's disease and neuropathic pain. One of the mechanisms through which the Hirisium mushroom works is related to increasing key proteins in the nervous system that are essential for the activity and proper functioning of the brain, such as NGF and BDNF, the level of which decreases as you age.

In an observational clinical study conducted at the University of Singapore and published in 2019, it was found that in adults aged 60 years and older who consumed more than two servings of different edible mushrooms every week (150 grams of cooked mushrooms), there was a 50% reduced chance of mild cognitive impairment (Mild Cognitive Impairment). , MCI), at the end of 6 years of follow-up. To my question, what types of mushrooms did the participants eat, Sharon answered: a variety of mushrooms, mushrooms from the champignon family grown in the center, flammulina mushrooms (Shimaji, Inoki) found in supermarkets and looking like coral, shiitake mushrooms. In the East, the use of mushrooms in food is widespread. There are mushrooms that are eaten in the East and it is difficult to find them fresh or dried in Israel.

Another edible mushroom from the East that can be found in Israel in capsules is the Tremella mushroom, which can be found growing on trees in forests in Israel. "I have seen it in the Galilee area in the Baram area and the forests surrounding Safed, but always when it comes to mushrooms you should go to an expert for identification and not pick and consume mushrooms found in the wild, it can be very dangerous" warns Sharon.

 "The Trammel" Contains a variety of unique antioxidants that are able to protect the brain from the damage of free radicals formed in the body from various disease states and also free radicals from the environment and it was also found to inhibit oxidation processes in the brain and body. In the East, it is called the beauty mushroom in light of its effects on the skin as it inhibits the skin's aging processes, increases moisture retention and protects the skin from environmental effects when consumed as food or as a supplement.

Would you recommend consuming mushrooms as a preventive measure against cognitive decline?

It is worthwhile and recommended to include mushrooms in the menu and it is also possible to take supplements of mushrooms such as erysium, to maintain normal brain functions even if a decline in working memory has already begun and those in mushrooms can delay the processes and even improve memory.

How soon can we expect a change?

According to the studies conducted on the subject, within about four weeks, improvements were observed in the neurological functions in memory and concentration. However, in each person the reaction is personal and consists of another complex of variables such as age, health condition, the length of time during which the memory loss is felt, taking medication and more.

In any case, you should consult a naturopath who has studied the field of medicinal mushrooms, who will be able to adjust the correct mushroom and the dosage.

So what should you take, fresh mushrooms or nutritional supplements?

I believe that our food has the ability to create healing and disease prevention processes. I try to incorporate different edible mushrooms into my daily menu. When we eat mushrooms naturally there is a synergism of all the components of the mushroom.
However, some of the mushrooms defined as medicinal mushrooms are not defined as edible mushrooms or the part of the mushroom that contains the relevant polysaccharides is the part of the mycelium (mycelium) which is the part that is underground and cannot be found in markets and stores. In such cases, you can use a nutritional supplement containing a dry extract of the active ingredients in the mushroom.

Finally, I recommend listening to the fascinating podcast "Simply living healthy - about body and mind health", episode 34 - The world of mushrooms and their virtues, with Sharan Tzur.