Oyster Mushroom Benefits

Oyster mushrooms (Pleurotus ostreatus) are a nutrient-rich food and a traditional remedy packed with bioactive compounds that support overall health.

They contain a natural compound called lovastatin and soluble fibres called beta-glucans, which help lower LDL ("bad") cholesterol and reduce the risk of heart disease.

They are exceptionally rich in ergothioneine, an amino acid with powerful antioxidant properties that protect cells from oxidative stress and free radical damage.

Preclinical studies indicate that their phenolic compounds and polysaccharides can help reduce chronic inflammation and exhibit activity against harmful bacteria

Oyster mushrooms are loaded with fibre, vitamins, minerals, and other important nutrients. They’re also low in carbohydrates. Just one cup of oyster mushrooms contains 27% of the recommended Daily Value (DV) of Niacin, 22% of the DV of vitamin B5, and good amounts of Folate, Choline, Potassium, Iron, Phosphorus and Zinc. They also contain smaller amounts of Vitamin D and Selenium.

A 2007 study in rodents found that treatment with oyster mushroom extract improved antioxidant levels and lowered certain inflammatory markers, including malondialdehyde (MDA), in older rats. Similarly, a 2020 rat study showed antioxidant effects and helped reduce liver damage caused by toxic chemicals. A 2016 test-tube study found that extract from grey oyster mushroom inhibited oxidative damage to human artery cells and prevented oxidation of LDL (bad) cholesterol. Oxidation of LDL (bad) cholesterol is involved in the process of atherosclerosis, which is the buildup of plaque in the arteries that can lead to heart disease.

Beta-glutens in oyster mushrooms benefit heart health. They help activate infection-fighting white blood cells, such as natural killer cells and macrophages. Beta-glucans are fermented by gut bacteria to produce short-chain fatty acids that can help reduce cholesterol production in your body. Oyster mushroom provides twice as many beta-glucans as white button mushrooms.

A small 2011 randomized control trial found that eating a soup containing 30 grams of dried oyster mushroom for 21 days decreased triglycerides, total cholesterol, and oxidized LDL (bad) cholesterol levels compared with placebo treatment. A 2020 review found that oyster mushroom intake helped lower blood sugar, triglycerides, blood pressure, and insulin levels. A study in people with and without type 2 diabetes found that taking powdered oyster mushroom reduced post-meal blood sugar levels. The mushroom increased sugar use in body tissues while inhibiting certain blood sugar-increasing proteins. Similarly, a 2007 study in people with type 2 diabetes found that eating 150 grams of cooked oyster mushroom daily for 7 days reduced fasting blood sugar by 22% and post-meal blood sugar by an average of 23%. After participants had stopped the mushroom treatment for 1 week, fasting and post-meal blood sugar increased by an average of 13% and 20%, respectively. The treatment also significantly reduced participants’ blood pressure, cholesterol, and triglyceride levels. A study in men with type 2 diabetes and high blood pressure found that treatment with 3 grams of powdered oyster mushroom powder per day for 3 months significantly reduced haemoglobin A1c (HbA1c), a marker for long-term blood sugar control. A 2020 review suggested that these potential blood sugar-lowering effects may be attributed to the mushroom’s high concentration of beta-glucans, as this type of fibre slows down carbohydrate digestion and absorption. Seven phenolic compounds have been detected in oyster mushroom extracts, including gallic acid, chlorogenic acid, and naringenin, all of which act as antioxidants in your body. These mushrooms also contain the amino acid ergothioneine, which has powerful antioxidant effects.

Pleuran, a type of beta-glucan fibre derived from oyster mushroom has been shown to have immune-modulating properties. The mushrooms are also antiviral and antibacterial. In a 130-day study in people with herpes simplex virus type 1 (HSV-1), treatment with a combined pleuran, vitamin C, and zinc supplement improved HSV-1 symptoms and reduced the duration and severity of respiratory symptoms more than vitamin C alone. Pleuran treatment has also been shown to significantly improve symptoms in children with recurrent respiratory tract infections and significantly reduce the incidence of upper respiratory tract infections in athletes. An 8-week study in people found that compared with placebo, taking a daily oyster mushroom extract supplement heightened the immune system by activating interferon-γ (IFN-γ), a molecule that plays a critical role in protecting against infection.

Research in test tubes and animals suggests that these mushrooms may provide anti-tumour effects.

A 2021 rodent study found that supplementing the diet of obese rats with oyster mushrooms decreased the growth of pathogenic bacteria and increased the production of beneficial short-chain fatty acids in their guts.

These mushrooms have a long history of medicinal use. They have been used traditionally for Heart health, immune health, high cholesterol, infections, diabetes, cancer, vitamin D support, cell regeneration, osteoporosis, arthritis, blood pressure regulation, bone density, anaemia, weight loss, insulin regulation, detoxification, viruses, impotence, circulation to hands and feet, low energy and lots more.

What a yummy way to improve our wellness.