How Mushrooms Can Benefit Your Functional Health

Fuel Your Brain with Mushrooms

June is both Mushroom Month and National Brain Health Month, making it the perfect time to take a closer look at the everyday foods that help support overall wellness. While sleep, movement and mental stimulation all play a role in cognitive wellbeing, what’s on your plate matters, too. 

Mushrooms are not only delicious and versatile, but are one of the top food sources of ergothioneine (ERGO), a naturally occurring  amino acid being studied for its role in brain health. It’s no wonder then, that the versatile mushroom fits perfectly with the MIND diet, an eating pattern focused on supporting brain health. As part of a balanced eating pattern like the MIND Diet, mushrooms are an easy addition to meals that prioritize long-term cognitive wellness.

Read on to discover more about ERGO, the MIND diet and what makes mushrooms a smart choice for your plate. 

Why Mushrooms Matter for Brain Health

Some researchers suggest that the American diet may be low in ERGO, which may help protect against chronic age-related diseases, including cognitive decline.¹  Mushrooms are one of the top dietary sources of ERGO, and unlike many nutrients, the body can’t produce ERGO on its own, meaning it has to come from food.

Different mushroom varieties have different levels of ERGO, with shiitake, oyster, king trumpet mushrooms and lion’s mane being among the highest.

Mushrooms and the MIND Diet

The MIND diet (short for Mediterranean-DASH Intervention for Neurodegenerative Delay) emphasizes foods like vegetables, whole grains, nuts and legumes that may be associated with cognitive wellness. 

Registered dietitian and bestselling author of The MIND Diet, Maggie Moon, recommends including mushrooms as part of MIND diet-friendly meals.  

“Mushrooms are a smart choice for any meal. Beyond their umami flavor, meaty texture and versatility, mushrooms are one of the top food sources of ergothioneine, an amino acid that is being studied for its role in brain health. Mushrooms are also part of the MIND diet, an eating pattern designed to support brain health, making them an easy and flavorful way to support a nutritious diet!” 

Adding mushrooms to your meals is a simple, accessible way to align with the MIND diet while enjoying satisfying, crave-worthy dishes. For more MIND diet focused recipes, check out our recent blog, Mushrooms on the MIND (Diet).

ERGO-Rich Mushroom Recipes to Try

Looking for delicious ways to put this eating practice into action? These recipes are rich in flavor and feature varieties known for their high ERGO content:

Lion’s Mane Crab Louie

A plant-based twist on a classic, featuring lion’s mane mushrooms with a tender, seafood-like texture.

Lion’s Mane Deconstructed Sheet Pan Pizza

Comfort food meets functional ingredients in this easy, shareable recipe.

Oyster Mushrooms with Steak & Chimichurri Sauce

Bring the steakhouse to you with this hearty, savory dish that pairs bold flavors with satisfying textures.

10-Minute Ramen with Chili-Crisp Mushrooms

Umami-rich shiitake mushrooms sizzled in spicy chili crisp make this ramen a craveable mix of savory flavors that bring the heat.

Stir-Fried Noodles with Shiitakes and Veggies

An easy-to-prep dinner packed with colorful vegetables and umami-rich shiitake mushrooms.

A Small Swap with Big Benefits

Celebrating Mushroom Month and Brain Health Month doesn’t require an overhaul of your diet. Sometimes, it’s the small, consistent choices like adding mushrooms to your favorite meals that can make a meaningful difference over time. 

From noodles to sheet pan dinners, mushrooms make it easy to eat smarter, cook more creatively and support your brain with every bite. Here’s to fueling your brain one mushroom-filled meal at a time. It’s not magic. It’s mushrooms. 

¹ Ba DM, Gao X, Al-Shaar L, Muscat J, Chinchilli VM, Ssentongo P, Beelman RB, Richie J. Mushroom intake and cognitive performance among US older adults: the National Health and Nutrition Examination Survey, 2011-2014. Br J Nutr. 2022 Dec 14;128(11):2241-2248. doi: 10.1017/S0007114521005195. Epub 2022 Feb 4. PMID: 35115063; PMCID: PMC9661370.