Whether in coffee, tea, bars, smoothies, or even energy drinks, mushrooms are having a moment. But these are different from the button variety you might slice into your stir fry, and they’re not psychedelic ‘shrooms either. Packed with adaptogens, compounds that are said to help the body adapt to stress and boost mood, “functional” fungi like cordyceps, reishi, lion’s mane, chaga, and turkey tail provide an additional boost along with fiber and vitamins.
Registered dietitian Amanda Frankeny explains, “Functional mushrooms aren’t always the tastiest of the bunch, but their makeup has lent them to be used for medicinal purposes throughout history, helping people adapt to stress, calm the mind, even modulate immunity.”
Some mushrooms, like lion’s mane, are believed to have nootropic, aka brain-boosting, benefits. Helping with focus, alertness, or even short-term memory, nootropics are simply any herb or plant that augments our cognitive abilities. The best-known nootropic is caffeine.
There’s still so much to learn about functional mushrooms and their potential impact on our health and well-being. For now, Frankeny recommends that before adding functional mushrooms to your diet, always speak to your health care professional, as they may interact with other medications or supplements.
The 5 Most Common Functional Mushrooms
Some of the most well-known functional mushrooms are:
- Lion’s Mane: These mushrooms are easy to spot with a white and furry-looking exterior. These mushrooms show promise in supporting brain health and potentially protect against cognitive decline and Alzheimer’s disease.
- Chaga: Turmeric-colored, these ‘shrooms have been used in Russian traditional medicine for centuries. They are believed to help fight inflammation, boost the immune system, and manage diabetes.
- Reishi: This ultra-popular mushroom is used in traditional Chinese medicine and has a bitter and earthy flavor. Reishi is believed to help reduce anxiety, depression, and fatigue, and has anti-cancer properties.
- Cordyceps: Looking more like a puffed cheese snack than a medicinal ingredient, cordyceps have been used in traditional Chinese medicine to potentially boost sex drive, exercise performance, and reduce fatigue. There are two main varieties: Cordyceps militaris and Cordyceps sinesis. While in North America, Cordyceps militaris is available, Cordyceps sinesis is rare and only available in Asia.
- Turkey Tail: With a fan-like shape and a brown-and-white-striped pattern, these lovely looking mushrooms can be found growing wild in North America, though they are easily cultivated as well. Some early research suggests that these mushrooms may support immune system health, enhance gut health, potentially combat HPV, and improve athletic performance.
Chow Down on These Functional Fungi-Based Foods
1. Chocolates: For those who like a little daily sweet treat, vegan dark chocolates from the female-founded company Alice Mushrooms are a decadent and beautifully designed option. The chocolates contain lion’s mane, cordyceps, guarana, and other herbs and adaptogens.
2. Beverages: Fuel up your morning with added benefits. Rebbl makes plant-based protein bevvies with reishi and lion’s mane mushrooms, and adaptogens like ashwagandha and maca.
3. Protein Bars: Maria and Patrick Shriver’s quest to support brain health led to Mosh, protein bars packed with lion’s mane, ashwagandha, and other vitamins and nutrients.
4. Coffee Alternatives: If coffee gives you the jitters or you want to cut back, power up with MUD\WTR, a coffee alternative. Containing cacao, lion’s mane chaga, reishi, cordyceps, and spices like cinnamon and turmeric, it tastes like masala chai and cacao had a baby.
5. Non-Alcoholic Beverages: Sober, curious, or sipping mindfully? Three Spirit Drinks has an herbal tincture made from lion’s mane, yerba mate, and other botanicals, providing a buzz without alcohol.
Cooking With Functional Mushrooms
Functional mushrooms are often sold in powders and capsules, making them easy to stir into a bowl of oatmeal or toss into a smoothie for an added boost. Look to specialty stores or farmer’s markets for whole or dried functional mushrooms. Chef Elise Smith of Winnie’s Bakery in Washington, DC, says, “Use the reconstituted liquid [from rehydrating dried functional mushrooms] and reduce that down in sauces, [or] give them a saute or perhaps even braise them with other ingredients.”
With a flavor and texture similar to crab meat, substitute lion’s mane in a fried mushroom sandwich. Steep ground chaga mushrooms to make tea or add it to hot spiced chocolate. Cordyceps are the most flavorful of the medicinal mushrooms and have an earthy and umami flavor that would add depth to a risotto.
Whether you sip, stir in, or snack on these fantastic fungi, there’s so many ways to incorporate them into your diet. As more research is done on lion’s mane, chaga, reishi, cordyceps, and turkey tail, who knows what else we may learn about these medicinal mushrooms and their properties.
