By Christine Salins
Rich in antioxidants, fibre, protein and B vitamins, mushrooms have many health benefits. One thing that makes them particularly attractive is that they are known to boost immunity.
“Scientists attribute this to mushrooms’ high level of polysaccharides, specifically Beta-glucans, found within their cell walls,” says naturopath and nutritionist Nick Smith.
“When we come in contact with Beta glucans, the immune system gets fired up and readies itself to respond, much like a pre-race warm up. Moreover, they act as a potent anti-inflammatory and studies have shown they can inhibit viral replication.”
Traditional Chinese medicine practitioners have long used mushrooms to support the immune system. Smith, nutrition manager at Gwinganna Lifestyle Retreat in the Gold Coast hinterland, is also a great advocate. He says mushrooms are one of the best immune boosters available.
“With over 2000 mushroom varieties on the planet, look for medicinal mushrooms like reishi, shiitake, lion’s mane, cordyceps and maitake, that have a commonality of boosting (the) immune system,” he recommends.
“Griffith University has recently published research that shows that if you leave these mushrooms outside they can also absorb Vitamin D from the sun, and so by eating the mushrooms you can also get a boost of vitamin D, a potent (T-cell) immune modulator.
“Medicinal mushrooms are also an important player in boosting the gut microbiome; the flow on effect is an increased ability to respond to other viral invaders.”
Smith’s warm, realistic approach makes him a popular lecturer at Gwinganna. With a special interest in auto-immune disorders and gut health, he has practised privately and in health retreats for more than 25 years. He is currently studying for a Bachelor of Nursing degree.
Smith says some of the most potent medicinal mushrooms can be very bitter and need to be made into tea, soup, powders or tinctures. His favourite way to prepare reishi is with a pot of broth (bone or vegetable), or in soups such as miso, chicken, tomato, cauliflower and pumpkin soup.
You may be able to find fresh shiitake, lion’s mane or maitake mushrooms in your local or specialty grocery store. Select your favourite mushroom varieties and enjoy them in this delicious soup recipe, courtesy of Gwinganna.
Mushroom Soup
Serves 4
800g mixed mushrooms (such as button, field, Swiss brown)
handful of mixed herbs (such as rosemary, oregano, thyme)
3 tablespoons coconut oil
1 onion, sliced
1 garlic clove, sliced
½ cup sunflower seeds
2 cups rice milk
2 cups filtered water
sea salt and cracked black pepper, to taste
Roast mushrooms with herbs and 2 tablespoons of the coconut oil on a baking tray in a moderate oven for about 20 minutes.
In a saucepan on the stove, sauté sliced onions and garlic in the remaining coconut oil for 5 minutes. Add sunflower seeds and sauté for a further 2 minutes. Add the roasted mushrooms and their liquid, rice milk and water. Season with sea salt and pepper.
Simmer soup gently for 20 minutes, then process in blender until smooth and creamy.
