Most of us enjoy the earthy, savoury flavour mushrooms add to our meals—but few realise these fungi are also nutritional and medicinal treasures. Used for centuries in traditional Chinese medicine, mushrooms are now being recognised by modern science for their potential to support health and well-being. Of the estimated 140,000 mushroom species worldwide, fewer than 100 have been studied for their health benefits, but those studied show remarkable promise [1].

Chaga (Inonotus obliquus)

Chaga grows on birch trees in cold climates and looks more like charred wood than a classic mushroom. Its flavour combines bitterness with subtle vanilla-like notes [2].

• Rich in antioxidants, chaga may help reduce inflammation and oxidative stress—processes linked to skin ageing and chronic disease [3].
• Animal studies suggest chaga can lower LDL (“bad”) cholesterol, triglycerides, and total cholesterol while raising HDL (“good”) cholesterol [4].
• Preliminary research also indicates it may help regulate blood sugar and improve insulin sensitivity [5].

Shiitake (Lentinula edodes)

Native to East Asia, shiitake mushrooms have been cultivated for more than a thousand years and are now one of the most widely grown mushrooms worldwide [6].

• Shiitake contain lentinan, a polysaccharide studied for its immune-supporting properties, including use alongside cancer therapy to enhance immune response [7].
• Compounds such as eritadenine and beta-glucans may help lower cholesterol, reduce arterial plaque buildup, and support healthy blood pressure [8].
• Shiitake are also a source of antioxidants and contain vitamins and minerals that support overall health [9].

Turkey Tail (Trametes versicolor)

Named for its fan-shaped, multicoloured caps, Turkey Tail grows on decaying logs across the globe and is valued for its immune-boosting potential [10].

• It contains polysaccharopeptide compounds such as PSK (Polysaccharide-K) and PSP (Polysaccharide-Peptide), which can modulate immune activity [11].
• PSK is approved in Japan as an adjunct cancer therapy and has been shown to improve survival rates and reduce recurrence in certain cancers [12].
• Turkey Tail also acts as a prebiotic, supporting beneficial gut bacteria and contributing to overall immune health [13].

How to Enjoy Medicinal Mushrooms

These mushrooms can be consumed as powders, tinctures, or honey pearls. Powders and tinctures can be added to teas, smoothies, or recipes, while honey pearls—based on a 2,000-year-old preparation method—release active compounds gradually for improved absorption [14].

Medicinal mushrooms like Chaga, Shiitake, and Turkey Tail may support immune health, heart health, blood sugar balance, and even complement certain cancer therapies. Adding them to your daily diet is an easy way to tap into their potential.

References

1.        Wasser, S. P. (2014). Medicinal mushroom science: Current perspectives, advances, evidences, and challenges. Biomedical Journal, 37(6), 345–356. https://doi.org/10.4103/2319-4170.138318

2.        Cleveland Clinic. (2022, October 26). Chaga mushroom: Benefits and side effects. https://health.clevelandclinic.org/chaga-mushroom-benefits

3.        Verywell Health. (2023, March 13). Chaga mushroom benefits and side effects. https://www.verywellhealth.com/chaga-mushroom-8417823

4.        Healthline. (2023, February 7). Chaga mushroom: Benefits, side effects, and preparation. https://www.healthline.com/nutrition/chaga-mushroom

5.        Cleveland Clinic. (2022, October 26). Chaga mushroom: Benefits and side effects. https://health.clevelandclinic.org/chaga-mushroom-benefits

6.        Health.com. (2023, June 21). Shiitake mushroom benefits. https://www.health.com/shiitake-mushroom-benefits-8661291

7.        Verywell Health. (2023, April 6). Shiitake mushrooms: Benefits, nutrition, and preparation. https://www.verywellhealth.com/shiitake-mushroom-benefits-5188379

8.        Health.com. (2023, June 21). Shiitake mushroom benefits. https://www.health.com/shiitake-mushroom-benefits-8661291

9.        Times of India. (2024, March 5). 5 reasons why shiitake mushrooms are considered the ultimate longevity food. https://timesofindia.indiatimes.com

10.       Verywell Health. (2023, July 17). Turkey tail mushrooms: Benefits and side effects. https://www.verywellhealth.com/turkey-tail-mushroom-6890534

11.       Cancer.gov. (n.d.). Polysaccharide-K (PSK) and cancer treatment. https://www.cancer.gov

12.       Verywell Health. (2023, July 17). Turkey tail mushrooms: Benefits and side effects. https://www.verywellhealth.com/turkey-tail-mushroom-6890534

13.       CancerChoices.org. (n.d.). Turkey tail mushroom (Trametes versicolor). https://cancerchoices.org/therapy/turkey-tail-mushroom HerbalGram. (2012). Traditional preparations of medicinal mushrooms. American Botanical Council. https://www.herbalgram.org