As parents, we want our children to receive the best education, health, and environment in which to thrive. A humble yet powerful ally that is often overlooked in the quest for health is mushrooms. In addition to providing a host of health benefits, these versatile fungi also contribute to a sustainable lifestyle. Let’s take a look at the nutritional value of mushrooms, their role in boosting the immune system, their adaptogenic properties, and their potential in organic gardening.
NUTRITIONAL POWERHOUSE
Mushrooms are a rich source of nutrients that can enhance your family’s diet. Their high levels of vitamins, minerals, fibre, and antioxidants make them a delicious low-calorie addition to your meals and a great food for aiding weight management and promoting digestive health. Mushrooms are particularly abundant in B vitamins such as riboflavin, niacin, and pantothenic acid, which are essential for energy production and brain function. One cup of raw mushrooms contains only 15 calories, providing a dietary contribution without significantly increasing caloric intake.
IMMUNE SYSTEM BOOSTERS
Mushrooms have been used for decades and are well-known for their immune-boosting properties. Certain mushrooms such as reishi, turkey tail, cordyceps, and maitake contain bioactive substances that aid in enhancing the body's immune system. Mushrooms like shiitake and maitake are high in beta-glucan, which are polysaccharides that act as disease-fighting agents and help regulate the immune system.
Beta-glucan is a soluble fibre that dissolves in water and forms a thick gel-like indigestible substance. As it travels through the gastrointestinal tract, it offers an array of benefits, such as picking up excess lipids like cholesterol for removal. This process has a positive impact on metabolism, cholesterol levels, cardiac health, and blood sugar. They do so by stimulating the activity of immune cells that ingest and demolish invading pathogens and energise other immune cells to go on the attack. Beta-glucans bind to receptors found within human white blood cells, like a lock on a door that needs the right key to open. When this happens, beta-glucans stimulate the white cells to latch onto viruses and tumours and release chemicals that destroy them.
Research has found that beta-glucans help the immune system function optimally by increasing the production of secretory immunoglobulin A (IgA), which is a protective substance that coats the nasal passages, throat, and airways, reducing the risk of upper respiratory tract infections and their transmission. One of the most common conditions among children is recurrent respiratory tract infections; the use of medicinal mushrooms has been studied in the prevention of these infections and showed that children who were given oyster mushroom extract resulted in decreased frequency of flu and flu-like diseases, as well as lower and recurrent respiratory infections.
VITAMIN D
Mushrooms are one of the best non-animal, unfortified sources of vitamin D. When mushrooms are exposed to sunlight, or a UV lamp, they generate a nutritionally relevant amount of vitamin D, specifically vitamin D2, with a lesser amount of vitamins D3 and D4. With cooking and storage, the level of vitamin D2 may decrease within mushrooms; however, consuming them before the best-before date provides 10 μg/100 g fresh weight, which equates to 400 international units (IU), higher than the level of most vitamin-D-containing foods and similar to the daily requirement of vitamin D recommended internationally.
ADAPTOGENIC PROPERTIES
Adaptogens are natural substances found in plants and mushrooms that help the body adapt to stress and maintain balance, health, and overall well-being. One such mushroom that offers this resilient promoting factor is reishi. It has been used for centuries in various cultures to promote longevity, reduce fatigue, improve sleep, and enhance mental clarity. Since stress is often a reason for poor or disrupted sleep, reishi can be a simple wellness tool for many. Reishi mushrooms have a high concentration of compounds called terpenoids, which are natural sedative compounds that work with the nervous system to exert a sense of calmness and relaxation.
The second mushroom that offers adaptogenic properties is cordyceps. This mushroom is known for its ability to boost energy and endurance. Often, people use it to enhance recovery after sickness, reduce fatigue, and improve energy levels. Studies have found that cordyceps can improve exercise performance by improving the function and the powerhouse of the cell (mitochondria), thus increasing the production of ATP, the body’s primary energy currency. In addition, increasing oxygen utilisation in cells may contribute to its anti-stress properties.
GUT HEALTH
A healthy gut is essential to overall well-being, and mushrooms play an important role in supporting digestive function. The gut—often referred to as our “second brain” in functional medicine—and our microbiome play a vital role in digestion as well as our immune system. Studies have highlighted that medicinal mushrooms can influence the growth of beneficial bacteria in the gut such as Bifidobacteria and Lactobacillus, thereby promoting the health of our gut microbiota; they are rich in carbohydrates such as chitin and glucans, which act as ideal prebiotics. Prebiotics stimulate the growth of beneficial bacteria in the gut, supporting gut, immune, and overall health. In addition to being prebiotic, the fibre content in mushrooms helps ease bowel movements. Disruption of a balanced microbiome can lead to overactive immune responses, allergies, asthma, or autoimmune diseases.
SUSTAINABLE CULTIVATION
Mushrooms are beneficial not only to our health but also to the environment. Their cultivation is a model of sustainability, utilising minimal resources and reducing waste; mushrooms can be grown in small spaces, even vertically, making them an efficient crop for sustainable agriculture. Mushroom farming often utilises agricultural byproducts like straw, sawdust, and coffee grounds as growing substrates. This not only reduces waste but also creates a valuable food product from materials that would otherwise be discarded. Mushroom-growing kits are widely available and make it easy to grow them indoors or in small outdoor spaces. Growing mushrooms at home can be an educational project for children, teaching them about sustainability, biology, and the importance of recycling and reusing materials.
CULINARY IDEAS
Incorporating mushrooms into your family's diet can be both delicious and nutritious. Here are some family-friendly recipes and tips for using mushrooms in everyday meals.
- Mushroom stir-fry: A quick and easy dish that can be customised with your family's favourite vegetables and served with rice or noodles.
- Mushroom pasta: A creamy mushroom sauce over whole-grain pasta is a comforting and nutritious meal.
- Mushroom pizza: Top a homemade or store-bought pizza crust with sautéed mushrooms, cheese, and other favourite toppings for a fun family dinner.
- Mushroom chips: Thinly slice mushrooms, season with salt and olive oil, and bake until crispy for a healthy snack.
- Stuffed mushrooms: Fill mushroom caps with a mixture of breadcrumbs, cheese, and herbs for a tasty appetiser or side dish.
SAFETY & FORAGING
Foraging for wild mushrooms can be a rewarding family activity, but it requires knowledge and caution. It's important to note that some wild mushrooms can be toxic or deadly if consumed, so always forage with an experienced guide or use a reliable field guide to ensure proper identification of edible mushrooms. Also, it’s a good idea to check with the regulations of your jurisdiction for foraging rules. There are great resources online to help with foraging in nearby forests to make it a great family adventure. This can be an educational and bonding experience, teaching children about nature and the importance of biodiversity. Store fresh mushrooms in a paper bag in the refrigerator to maintain their freshness and prevent them from becoming slimy. Dried mushrooms can be stored in an airtight container in a cool, dark place.
Mushrooms are a versatile and powerful addition to any family's wellness routine. From their rich nutritional profile to their immune-boosting and adaptogenic properties, mushrooms offer numerous health benefits. Moreover, their sustainable cultivation practices make them an excellent choice for eco-conscious parents. By incorporating mushrooms into your family's diet and lifestyle, you can support both their health and the environment. So, whether you're cooking up a mushroom stir-fry, growing your fungi at home, or foraging in the wild, embrace the world of mushrooms and discover their many benefits for your family's wellness.
