Functional mushrooms are finally enjoying the spotlight they deserve thanks to their myriad of health benefits. But did you know that these fungi are also super environmentally-friendly?
The functional mushroom coffee and tea sector has soared in recent years for a whole host of reasons…
Whether you’ve been inspired by the Fantastic Fungi documentary on Netflix, allured by the touted benefits of mushrooms, or are trying to cut down on your caffeine intake, there’s many reasons to consider yourself “mushroom curious” about these coffee and tea alternatives.
In my opinion, the biggest draws to these products are nutrition and health benefits, caffeine reduction, and sustainability. But before we take a closer look at each of these perks, let’s identify what functional mushrooms actually are.
What are Functional Mushrooms?
There are hundreds of varieties of mushrooms worldwide — some poisonous, some psychedelic, others perfect for culinary endeavors. And then there are those that boast a impressive array of health benefits, also known as functional mushrooms. Functional mushrooms are mushrooms that have health benefits and adaptogenic properties that go beyond their nutritional value. So, while your everyday button, cremini, and portobello are perfectly delicious and nutritious, functional mushrooms go a step further in the health department.
The term adaptogen was first coined in the 1940s and refers to a group of plant-based compounds (however they can also be synthetic nowadays) that help the body adapt to stress — either physical, chemical, or biological. This benefit helps us to stave off illness related to stress and maintain optimal internal homeostasis.
Ancient civilizations have been utilizing these unique compounds for thousands of years for a variety of medicinal purposes. For a look into what these benefits could include, one review found adaptogens to modulate the immune response, reduce bodily inflammation, repair and detoxify damaged cells, exhibit antiviral properties, and improve overall quality of life. Adaptogens have been shown to also help to reduce symptoms of chronic fatigue and cognitive impairment.
There are more than 70 naturally-occurring adaptogens that scientists know of today, including a smattering of herbs and (of course) fungi like mushrooms! Some of the best-known functional (or adaptogenic) mushrooms include chaga, tremella, reishi, lion’s mane, cordyceps, maitake, and even shiitake and oyster mushrooms.
Health Benefits of Functional Mushrooms
There’s no shortage of ways these mushrooms can improve your health, so let’s jump right into it.
Functional Mushrooms are High in Fiber
Every type of mushroom, including the functional varieties, offer notable amounts of fiber. Many functional mushrooms will be especially high in beta glucan, a specific kind of fiber.
Beta glucan is a type of soluble fiber and can help to improve heart health through binding to dietary cholesterol in the small intestine. This helps to remove cholesterol from the body instead of being absorbed into the blood. High levels of circulating cholesterol over long periods of time can lead to plaque build-up on the veins and arteries (also known as atherosclerosis) that is a signature feature of many types of heart disease.
Beta glucan also acts as a prebiotic in the gut microbiome located largely in the colon. Prebiotics feed the healthy bacteria in the microbiome, helping this important system to thrive and support many aspects of our health, including gut, brain, and immune health.
Functional Mushrooms are High in Micronutrients
There are plenty of micronutrients found in functional fungi as well. Varieties that have been exposed to ultraviolet (UV) light are high in vitamin D which can boost brain health, bone health, sleep health, and much more. Meanwhile, many mushrooms are naturally rich in B vitamins, which aid in energy metabolism. Phytonutrients or plant compounds are also abundant in these fungi which help to reduce inflammation and disease-causing free radical molecules throughout the body.
Each Function Mushroom Offers Unique Benefits
Beyond these generalized health benefits of functional mushrooms, each individual variety boasts its own unique perks. Let’s discover what the most popular varieties offer:
- Reishi: As one of the most common mushroom coffee and tea ingredients, reishi has so much to offer in the way of health benefits. Research links this fungus to improved outcomes for metabolic disorders, liver disease, mood disorders, heart disease, neurodegenerative diseases, and even cancer.
- Shiitake: High in beta glucan and phytonutrients, shiitake mushrooms are known to boost immune and heart health.
- Cordyceps: These caterpillar-like mushrooms are tied to reduced inflammation, blood sugar regulation, improved respiratory health, antiviral benefits, and anticancer properties.
- Lion’s Mane: Another common functional mushroom product addition is lion’s mane. These pillowy fungi are linked to a slew of brain benefits including reducing Parkinson’s, Alzheimer’s, brain inflammation, and mood disorder risk thanks to the neurotrophic factors they contain. Neurotrophic factors are biomolecules that promote neuron growth in the brain. Lion’s mane mushrooms are known to improve gut, metabolic, and heart health, too!
- Chaga: Chaga is also packed with health benefits, promoting gut, heart, and brain, health, while warding off cancer as well. However, chaga contains high amounts of oxalate (a phytonutrient that can be taxing on the kidneys), so be mindful of how much you’re consuming on a daily basis. Ideally, we want to limit consumption to no more than 2 grams (approximately one tablespoon ground) per day.
- Tremella: The beautiful tremella mushroom has been found to offer immune health, metabolic, anti-cancer, antioxidant, and neuroprotective benefits.
- Turkey Tail: And finally, turkey tail mushrooms are broad spectrum anti-inflammatory agents, boosting the immune system while standing up against cancers including melanoma.
Potential Benefits of Reducing Caffeine Intake
Another common reason people are reaching for a functional mushroom-rich coffee or tea is to cut down on their caffeine consumption.
Caffeine does offer some health benefits like enhanced concentration, memory, cognitive performance, physical performance, heart health, and anti-inflammatory benefits.
However, there are also some serious downsides to overdoing it with this stimulant. These include some obvious culprits like anxiety, jitteriness, and sleep difficulties, but caffeine is also a diuretic, which causes the body to excrete more water and can lead to dehydration.
Additionally, caffeine can suppress appetite, interfering with our important natural hunger cues. It can also produce a range of digestive symptoms include stomach upset and acid reflux. Though, many people try to curb their caffeine intake because of dependency that can result in emotional distress and even withdrawal symptoms when cravings aren’t satisfied.
Functional Mushrooms are Good for the Environment
Mushrooms of all varieties are also excellent sustainability choices! In fact, some experts have deemed them one of the most sustainably-produced foods in America!
There’s quite a few reasons for this. Here are the highlights:
- Minimal Water Use: Mushrooms require a fraction of the water to grow compared to other crops. Less than two gallons of water is required to produce 1 pound of mushrooms. Compare that to the 147 gallons of water required to produce one pound of corn…
- Minimal Land Use: These funky fungi help to preserve land integrity and combat the deforestation associated with other types of agriculture by growing plentifully in small spaces. In fact, mushroom growers can produce millions of pounds of the fungi on just a few acres of land as 7.1 pounds of mushrooms can be grown in one square foot. This is thanks, in part, to the vertical farming potential of mushrooms.
- Minimal Soil Use: Very little soil is needed to produce a boatload of mushrooms. And the soil that is used to grow them is often produced from compostable materials that can easily be reused as potting soil after the fungi has been harvested.
- Minimal Energy Use: Not much energy is needed to produce mushrooms, either — even if you’re growing indoors. This is thanks to the fact that they are not photosynthetic, meaning mushrooms don’t actually need light to grow. Producing one pounds of mushrooms only requires one kilowatt hour of energy and generates just 0.7 pounds of carbon dioxide (CO2) emissions. Producing one pound of beef generates 45 pounds of CO2, for comparison.
- Mushrooms Promote Nutrient Circularity: As decomposers, fungi like mushrooms break down organic matter like leaves, needles, and other forest “litter” to recycle their nutrients into a form other living beings can obtain nourishment from. This promotes circularity in the forest and food system, which we love.
- No Waste: In most cases, both the stem and cap that make up mushrooms are consumed or used in various products, meaning that they produce very little waste.
- Can Be Foraged: While many of the mushrooms you’ll find in the grocery store (and in products like mushroom coffees and teas) are produced in harvesting facilities, wild mushroom foraging is still a common food-gathering modality. This way of food “production” is beyond sustainable as it requires nothing but a good pair of hiking boots and the right knowledge. Disclaimer: do not attempt wild mushroom foraging unless you are properly trained or with a professional guide!
- Less Impact than Coffee and Tea: From this information, it’s safe to say that mushroom coffee and tea products have a lower environmental impact than coffee and tea alone. This is because coffee and tea are often grown abroad and pretty water-intensive to produce. They also require a lot of (sometimes unethical) labor and resources to harvest, dry, and package. Then, of course, there’s the emissions associated with transporting them to the U.S. While many mushroom coffee and tea products will contain some actual coffee and tea, they’re included in smaller amounts (thanks to the addition of mushrooms), helping to lower their overall environmental impact.
Brands We Love: MUD/WTR
*This part of the post may contain affiliate links, learn more about what that means here.
Time to highlight just one brand that is offering a mushroom coffee alternative that we absolutely adore…MUD/WTR!
This brand offers four different products enriched with functional mushrooms including original Cacao, Matcha, Turmeric, and Rooibos. The Cacao and Matcha do offer some caffeine but about half the amount or less of a cup of coffee — perfect for starting your day right. Meanwhile, the Turmeric and Rooibos are caffeine-free for a delicious nightcap. In fact, the Rooibos blend is actually formulated to promote healthy sleep.
These products feature lion’s mane, chaga, reishi, and cordyceps mushrooms in addition to other health-boosting ingredients like cacao, turmeric, cinnamon, and Himalayan sea salt (plus much more).
This brand is a great place to start dipping your toes into the world of functional mushrooms, as their products are truly delicious. In fact, I’ve been a fan of the brand for years and start most of my mornings with a warm mug of their original Cacao blend and have been since graduate school. It tastes a bit like an elevated hot cocoa with a hint of chai flavor and when made as a latte with honey and nut milk…chef’s kiss.
MUD/WTR also sells a refined sugar-free sweetener and a mushroom boost product filled with a variety of functional mushrooms. Both are perfect to add to a plethora of beverages and recipes, from smoothies and oatmeal to baked goods and sauces.
Plus, MUD utilizes recyclable and compostable packaging, organic ingredients, and produces their mushrooms local to their business hub in California at an indoor facility to ensure their mushrooms don’t absorb any environmental pollutants or toxins (as mushrooms are bio-accumulators) nor overtax the wild mushroom supply — major sustainability bonus points.
And at less than two dollars per serving, these products cost far less than any cup of Joe you’ll purchased from a coffee shop. This is one brand I genuinely can’t recommend enough, I truly love their products. If you want to try them for yourself, click the link below!
MUD\WTR – #1 COFFEE ALTERNATIVEThe Bottom Line
When it comes down to it, there’s almost too much to love about mushrooms, functional mushrooms in particular. Not only are they packed with nutrition but they also champion sustainability in so many ways, giving you the most nutrient density for your environmental buck. While there are many functional mushroom tea and coffee products available on the market (many of which are super great!), MUD/WTR is one of the most popular, and for good reason!
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