When discussing foods that support brain health, most people immediately think of fatty fish rich in omega–3, green vegetables, or berries. In recent years, however, more and more researchers are turning their attention toward a completely different food group: Mushrooms. A new study joins a series of previous studies and raises a particularly intriguing possibility, according to which regular mushroom consumption may help reduce the risk of cognitive impairment and maintain brain function in older age.
At the center of scientific interest is a component called ergothioneine, or ERGO for short: An amino acid with antioxidant and anti–inflammatory properties. This substance is found mainly in mushrooms, and researchers believe it may play an important role in protecting the brain from aging processes.
According to experts in nutrition and brain health, ergothioneine concentrates in tissues that are under high oxidative stress, including the brain. This means that it may help protect nerve cells from inflammatory and oxidative damage: Two processes considered major factors in cognitive decline and the development of diseases such as dementia and Alzheimer's.
The researchers emphasize that the field is still in advanced research stages, but intriguing evidence is already accumulating. Observational studies found that people with higher levels of ergothioneine tended to display better cognitive function, while low levels of the substance were linked to a faster decline in memory and thinking abilities.
In one of the prominent studies conducted on the subject, more than 660 older adults aged 60 and over were examined in Singapore. The researchers discovered that people who ate more than two servings of mushrooms per week displayed a risk approximately 50 percent lower for mild cognitive impairment compared to people who barely ate mushrooms. This is not a particularly large amount: Roughly a cup and a half of cooked mushrooms per week.
Why mushrooms of all things?
The main reason is that mushrooms are considered the richest dietary source of ergothioneine. In fact, it is one of the nearly exclusive sources of the substance in the human diet. Certain varieties contain particularly high amounts, including shiitake, oyster, lion's mane, and king oyster mushrooms. Regular button mushrooms also contain more ergothioneine than most other foods in the daily menu.
In addition to ergothioneine, mushrooms contain other components beneficial to brain health, including B vitamins, selenium, copper, and dietary fiber. Some researchers believe that the combination of all these components creates a broader protective effect on the nervous system and the brain.
One of the interesting explanations offered by scientists relates to the ability of ergothioneine to protect mitochondria: The powerhouses of cells. Mitochondria play a critical role in energy production and the proper aging of the body and brain. Damage to them is considered one of the significant factors in the development of neurodegenerative diseases.
Beyond that, preliminary studies indicate that the substance may reduce the formation of amyloid plaques and protein tangles in the brain: Two known characteristics of Alzheimer's disease. However, the researchers emphasize that most data on the subject are still based on laboratory and animal experiments, and therefore further clinical studies in humans are required.
How many mushrooms do you need to eat?
There is currently no official recommendation for a daily amount of ergothioneine, but experts estimate that most people consume too little of it. In the United States, for example, average daily intake is estimated at only about 1.1 milligrams, while in certain countries in Europe and Asia, consumption is significantly higher.
Some experts recommend incorporating a variety of mushroom types into the menu at least four times a week. This recommendation is also based on a modified version of the MIND diet: A diet designed to maintain brain health that has been linked in studies to a significant reduction in the risk of cognitive impairment in older age.
The good news is that mushrooms are relatively easy to incorporate into the daily diet. They can be added to omelets, pastas, soups, salads, stews, and pizzas. Experts also suggest chopping them finely and incorporating them into ground meat for meatballs or burgers, which adds both a rich flavor and nutritional value.
Those who less enjoy the spongy texture of mushrooms can try roasting them well in the oven or air fryer until they become crispier. There are also varieties with a more delicate texture, such as enoki, which slightly resemble noodles after cooking.
Despite the enthusiasm, researchers remind us that it is impossible to determine at this stage that mushrooms prevent Alzheimer's or dementia. It is possible that people who eat more mushrooms also generally maintain a healthier lifestyle, physical activity, and higher quality nutrition. Therefore, this is a statistical correlation rather than proof of cause and effect.
And yet, for many, this is a simple, tasty, and relatively available habit that may provide significant health benefits over time. And if it is possible to protect the brain just a little better through a small addition to the plate, there is probably a good reason to give mushrooms a place of honor on the weekly menu.