Many people think mushrooms are just another vegetable, but they actually belong to the fungal kingdom, sharing origins with mold. Dr. Li Sihsien notes that mushrooms can be considered “the closest natural food to medicine,” offering rich nutrients while supporting immunity, metabolism, and brain health.
Mushrooms come in many varieties beyond the common shiitake, including king oyster, enoki, shimeji, and lion’s mane. Shiitake are high in protein, fiber, and vitamin D2—making them a good source of vitamin D for vegetarians. Sun-drying can boost D2 content, which helps regulate calcium and immunity, even if it is less active than D3.
Boost Immunity & Support Heart Health
Mushrooms contain polysaccharides like β-glucan, which activate macrophages, dendritic cells, and natural killer (NK) cells, while promoting IgA secretion to strengthen mucosal defenses. They also help regulate inflammation, easing allergies, chronic inflammation, and fatigue. Their soluble fibers can slow carbohydrate absorption and reduce LDL cholesterol, supporting blood sugar control and vascular health.
Brain Protection & Longevity Benefits
Dr. Li highlights mushrooms’ brain health benefits. Research from the National University of Singapore shows that eating two bowls of cooked mushrooms weekly can cut mild cognitive impairment risk by over 50%, thanks to ergothioneine, an antioxidant that crosses the blood-brain barrier to reduce neural oxidative stress and lower β-amyloid buildup. Mushrooms also contain polyamines, which activate longevity genes and promote autophagy to clear damaged proteins and aged cells.
How to Eat Mushrooms Safely
Mushrooms should always be cooked, as some varieties (like white or portobello mushrooms) contain natural toxins such as agaritine. Cooking methods like high-heat stir-frying, steaming, or microwaving preserve texture while keeping them safe. Consuming two bowls of cooked mushrooms per week can provide multiple benefits: immune support, antioxidant protection, anti-inflammation, brain health, and longevity.
For those with autoimmune diseases, Dr. Li advises monitoring individual responses, as scientific consensus on mushroom consumption for these patients is still unclear.
