Both the Northern and Southern hemispheres are experiencing some nasty respiratory viruses at the moment. It’s that time of year when the weather is changing, and our immune systems suffer. That’s especially true for anyone who is immunocompromised. They are much more susceptible to infections, including viruses. So, is there an easy way to boost our immune systems?

Mushrooms’ benefits for the immune system

If you’ve read my book, you’ll know that boosting your immune system is one of the best things that you can do to help prevent cancer. Our immune systems are constantly scanning for cancer cells. Improving the body’s ability to do that can nip cancers in the bud.

Mushrooms all contain chemicals called beta glucans in varying amounts. Medicinal mushrooms, like Cordyceps, Maitake, Shiitake, Reishi, and Turkey Tail, have the highest levels. But even the humble button, cremini, and Portobello mushrooms contain significant amounts.

Beta glucans are polysaccharides that affect the immune system. If it needs boosting, they upregulate it, but if it’s overactive, such as in autoimmune conditions, they down-regulate it.

Beta glucans’ effects include:

• Activating immune cells

• Increasing production of antibodies

• Increasing production of interferon, which is antiviral

• Improving immunity against a range of cancers

• Inhibiting metastasis

• Reducing pro-inflammatory cytokines, which are chemical messengers that upregulate inflammation

• Inhibiting production of prostaglandins that control inflammation.

As you can see from the list, they’re helpful for anyone with cancer, but they also help with fighting viruses and other infections.

Mushrooms and cancer

Researchers conducted an analysis of 17 studies of the relationship between eating mushrooms and the incidence of cancer. They found that people with a higher consumption of any type of mushroom had lower cancer rates than those who rarely ate them. The amounts weren’t huge: those who ate 18 g of mushrooms a day (about 1/8 to ¼ cup) had a cancer risk 45% lower than those who didn’t eat them (1).

The lead researcher said that mushrooms were the highest source of ergothioneine in the diet. Ergothioneine protects cells and is a potent antioxidant and that might protect the body against oxidative stress. This could be how they lower cancer risk (2).

Increase Vitamin D in mushrooms

To make your mushrooms even more effective in boosting your immune system, you can boost their vitamin D content. Research shows that vitamin D activates the immune system (3).

Putting them out in the sun, exposing them to UV light, enables them to make vitamin D. Not only that, but if you dry them, it locks away the vitamin D for up to a year.

The amount of vitamin D that mushrooms can make from sunlight varies according to its type. Raw brown mushrooms produce the highest amount. But Portobello, Maitake, and white mushrooms aren’t far behind. Shiitake, oyster, and enoki mushrooms don’t produce very much. Two Portobello mushrooms exposed gill side up for a couple of hours create enough for our daily vitamin D requirements (4).

Best mushroom paté recipe

Finding good recipes to increase your mushroom intake isn’t hard. You can add them to soups, casseroles, curries, and salads.

But I’d like to share with you the best mushroom paté recipe that I’ve found. It’s easy and quick to make and makes a wonderful lunch or snack. This one comes courtesy of a friend and fellow naturopath, Fiona Joiner. Thank you, Fiona, it’s delicious!

Ingredients

2 cloves garlic, crushed

15 ml (1 tbsp) olive oil

250 g mushrooms of your choice, sliced

70 g sunflower seeds

20 ml Dijon (French) mustard or whatever mustard you like

Salt and pepper to taste

Method

Sauté mushrooms in olive oil with garlic until soft.

In a food processor or blender, combine mushroom mix, sunflower seeds, salt, and pepper.

Whizz until you get your desired consistency. You may need a little more olive oil to bind it.

Serve with seed crackers and chopped fresh salad vegetables. Bon appétit!

Conclusion

Mushrooms are not the only way to boost your immune system, of course. If you need more inspiration, you can find plenty in my book. You can access links to the online stores that stock it by clicking on the button below.

References

1. Ba DM, Ssentongo P, Beelman RB, Muscat J, Gao X, Richie JP. Higher Mushroom Consumption Is Associated with Lower Risk of Cancer: A Systematic Review and Meta-Analysis of Observational Studies. Advances in Nutrition. 2021;12(5):1691-1704. doi:10.1093/advances/nmab015

2. Cox T. Higher mushroom consumption is associated with a lower risk of cancer. Penn State University. April 22, 2021. Accessed September 19, 2023. https://www.psu.edu/news/research/story/higher-mushroom-consumption-associated-lower-risk-cancer/.

3. Sîrbe C, Rednic S, Grama A, Pop TL. An update on the effects of vitamin D on the immune system and autoimmune diseases. International Journal of Molecular Sciences. 2022;23(17):9784. doi:10.3390/ijms23179784

4. Noone Y. Boost your vitamin D levels by bathing mushrooms in sunlight before eating. SBS Food. February 5, 2020. Accessed September 19, 2023. https://www.sbs.com.au/food/article/boost-your-vitamin-d-levels-by-bathing-mushrooms-in-sunlight-before-eating/ufxrbvtxb.