Make Room for Mushrooms, a CF Superfood
If you’re working on improving your health this year, your diet is the place to start. There are so many nutritious and delicious foods you can add to your routine to make a difference in how you feel.
Mushrooms are one of the most impactful foods you can eat. Study after study has shown their amazing health benefits due to the variety of nutrients they contain.
How Does Eating Mushrooms Support CF Nutrition?
Vitamin D- Mushrooms are one of the few food sources of Vitamin D. They actually create Vitamin D when exposed to the sun (just like people do). A cup of white button mushrooms contains over 20 IU of Vitamin D which is important to your immune health. You will still need to supplement as recommended by your CF care team, and/or get some midday sun exposure, but it’s good to know you can get some of your D from food.
Immune & Inflammation Support- It’s not just the Vitamin D in mushrooms that offers immune support. The cell walls of the mushroom contain fibers called beta-glucans which have been shown to activate your immune T-cells to help fight infection and reduce inflammation.
Good Gut Food-The beta-glucans in mushrooms also act as prebiotics (food to feed your probiotics, the good microbes in your gut). If you live with tummy troubles, you will want to add some prebiotic foods like mushrooms to feed those “good guys” and support healthy digestion.
Prevent Oxidative Stress-Mushrooms are loaded with antioxidants that make them efficient at fighting the free radicals in your body that can lead to cellular damage. They are rich in glutathione and ergothioneine, antioxidants that are also said to be anti-aging (support healthy skin, fewer wrinkles) and helpful in preventing cognitive decline.
Medicinal mushrooms are another category of mushrooms. Many cultures have traditionally used them to fight everything from cancer to infectious disease. These can cross a bit with the kinds we typically eat like shiitake or maitake, but these fungi are typically available in powdered or supplement form. Some of the most commonly known “medicinal mushrooms” that may support your CF health include:
“Medicinal Mushrooms”
Reishi contains a high level of beta-glucans to support your immune system and can even help you manage stress and improve sleep
Chaga is very high in antioxidants to help reduce the damage to the tissues caused by oxidative stress
Turkey Tail is known as the “longevity mushroom” in Chinese medicine, and its high level of antioxidants and other compounds make it beneficial for the immune system, the inflammatory response of the body and the health of the liver.
Of course, these are supplements you should discuss with your doctor before taking to make sure they are safe for you.
The simplest (and most delicious) way to add mushrooms to your life is to eat them. It’s easy to add them to a stir fry, soup or stew, or try this creative and delicious Shiitake Bacon recipe.
Finally, always eat your mushrooms cooked rather than raw as their tough cell walls may make them difficult to digest, and cooking will both destroy any toxins present and release their rich variety of nutrients.
Let me know how you add mushrooms to your diet!