Mushrooms are ready for their closeup

In the ensemble cast of the produce aisle, finding a stand out player can sometimes be difficult. After all, each player has their own unique characteristics, whether it be taste, nutrition, or health benefits. And when it comes to mushrooms—which are grown in the dark in non-descript growing houses here in Chester County, PA, and across the country—it might seem they are averse to attention.

But mushrooms are increasingly taking a starting role on consumers’ plates. Often called the superfood in the produce section, mushrooms shine as the lead of a dish or take a supporting role in a recipe. These formidable fungi are a source of powerful nutrients and low in calories and sodium, and are fat, cholesterol, and gluten free.

A Food with a Healthy Purpose

Long celebrated as a superfood source of powerful nutrients, fresh mushrooms are a healthy addition to your plate. Mushrooms provide many of the same nutritional benefits as vegetables, as well as attributes commonly found in meat, beans, and grains and they can help fulfill some of the leading recommendations for a healthy diet from the 2020 Dietary Guidelines for Americans.

Just one serving of mushrooms provides a lot of power on the plate. With a similar texture to meat, mushrooms are not only hearty, filling, and satisfying, but they are a low-calorie, fat-free and cholesterol-free food, making them a great choice for those looking to manage their weight. Preliminary research suggests increasing intake of low-calorie, high-volume foods, specifically mushrooms, in place of high-calorie, low-volume foods, like ground beef, can be an effective method for reducing daily calorie and fat intake while still feeling full and satiated.

Few foods naturally contain vitamin D—and mushrooms are the produce aisle’s only natural source of the Sunshine Vitamin. But that’s not the only vitamin associated with mushrooms, as the fungi also has riboflavin and niacin, which help to provide energy by breaking down proteins, fats, and carbohydrates. And, mushrooms can help in immune function. They are rich in selenium, a mineral that helps the immune system function properly. (Source, Mushroom Council).

So, what’s a serving of mushrooms? 5 medium white button mushrooms (90 g) 4 brown or crimini mushrooms (80 g) 1 piece whole portabella mushroom (84 g) 4 whole shiitake mushrooms (76 g) 6 oyster mushrooms (90 g) 1 cup diced maitake mushrooms (70 g) 17 large enoki mushrooms (85 g)

When it comes to the subject of health, researchers are increasingly turning their spotlight on mushrooms. There is ongoing research from Penn State University that shows mushrooms have the highest known single source of the antioxidants ergothioneine and glutathione compared to other non-mushroom food. Both of the antioxidants are associated with anti-aging properties, and when they are present together, work extra-hard to protect the body from the physiological stress that causes visible signs of aging and may also help prevent Parkinson’s and Alzheimer’s. And studies are showing it only takes a few mushrooms to increase ergothioneine and glutathione levels—about five button mushrooms a day.

Playing a Dual Role

While mushrooms provide many of the same nutritional benefits as vegetables, their savory umami flavor give them the quality and taste consumers are seeking in meat alternative proteins. According to a recent International Food Information Council survey, consumption of plant-based meat and dairy alternatives have increased over the past year with almost 30%

Chaga

of consumers eating more plant-based proteins. Mushrooms, from the blended burger to mushroom Bolognese sauce and soups, provide the desired attributes consumers are seeking.

One of the easiest ways to incorporate mushrooms into your diet is through The Blend™, chopping up your favorite variety of mushrooms and blending them into your burgers, meatballs, taco meat, pasta sauces, and more to make your dishes more delicious and nutritious.

Why blend? Mushrooms’ umami taste means an entirely new flavor experience. Plus, making your burgers with at least 25% mushrooms means your adding veggies to the plate. Mushrooms are earth friendly and adding mushrooms can help extend portion sizes of your favorite meaty recipes without hurting your bottom line.

But Wait, There’s More

An area that is ‘mushrooming’ is functional mushrooms. Why now? There’s likely a host of reasons but the thinking is that there is a general trend toward open-mindedness, and where consumers may have been wary of trying more natural medicinal treatments, their thinking has changed—perhaps spurred by pandemic—and they are now guided by curiosity and willingness to try something new.

The new is a recipe that looks a little like this: start with base of data that supports long-standing beliefs that mushrooms are indeed healthy, full of powerful vitamins and nutrients. Add creative and innovative companies eager for a slice of the ever-growing health and wellness supplement pie. Stir with a health-conscious consumer group who aren’t interested in their father’s dieting plan, and the result is a dish best served powdered. More simply, there is a growing interest in consuming healthy foods (mushrooms) in efficient and innovative ways (powdered foods/drinks), in the interest in overall wellness.

Of the thousands and maybe even millions of mushroom species, there are three main species that seem to have captured the interest of the consumers. • Chaga mushrooms: Perhaps the most popular functional mushrooms, these fungi are known as immune system superstars. People often take Chaga to support their immune responses, but users have noted several other benefits too.

A January 13, 2022, Readers Digest article pointed to mushroom coffee made with Chaga and touted Chaga’s high levels of antioxidants, alkaline characteristics and help with gut health. • Lion’s Mane mushrooms: Full of antioxidants and antiinflammatory properties, these mushrooms are fantastic for all-around wellness. Still, most people associate lion’s mane mushrooms with their potential ability to support brain health and improve cognitive functions. If a lion is the king of the

Mushroom closeup

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jungle, then the Lion’s Mane mushrooms are the kings of the mushroom kingdom, at least according to a recent piece on Yahoo.com. From describing it as ‘huggable’ to suggesting ways to use it (“Lion’s mane mushrooms make an outstanding chowder”), this piece ended by noting its medicinal properties, “In traditional and folk medicines, Lion’s Mane has long been associated with staving off dementia, and is known as the “smart mushroom” for its association with brain health.” • Reishi mushrooms: For some people who want to relax at the end of a hard day, they often reach for Reishi as their go-to functional mushroom. Known as the ‘mushroom of immortality’ for more than 2000 years, and a long-used element of Chinese medicine, Reishi mushrooms are revered for their ability to help your body adapt to stress, which often earns them the classification “adaptogen mushroom.”

Maybe it’s because global supermodel Bella Hadid is part owner of a company that produces a functional drink with Reishi, or maybe it’s because CBD companies ae adding Reishi to some of their own products. Whatever the reason, Reishi is garnering the attention of a host of media outlets. A recent Business Insider piece listed Reishi as an herb that may help boost your immune system naturally pointing to its make up of “…beta-glucans, which are believed to stimulate different types of cells in the immune system, including monocytes, natural killer cells, and dendritic cells. By stimulating these cells, they are better able to detect and fight off infections.”

With so many varieties, tastes, and textures, it’s easy to incorporate mushrooms into a diet. The next time you’re in the produce section of your grocery store, pick up your favorite variety of mushrooms. In soup, on a pizza, stuffed, sautéed or sliced, jerky, powders, and more, chances are you’ll give these mighty mushrooms a round of applause. You might even say, “Encore!”

Lions mane