The Best Adaptogenic Mushrooms for Boosting Brain Power, Heart Health, and More

By: Amber Kallor

“From flavors that can be enhanced to textures that cannot be mimicked, mushrooms are king,” says Shahin Afsharian, Executive Chef at the Opens in a new windowJW Marriott Savannah Plant Riverside District. Used in traditional medicine around the world for centuries, these antioxidant-rich organisms are renowned for their many health benefits and are a “true sustainable powerhouse” that can be used to create “anything imaginable,” adds Afsharian.

“They can act in a supporting role or as the star of a dish by using their unique flavors and textures to create focal or counterbalance points,” says Jacob Hammer, Executive Sous Chef at the JW Marriott Savannah Plant Riverside. (Speaking of starring roles, mycelium are major players in Hollywood at the moment, stealing the spotlight on HBO’s hit show The Last of Us and Netflix’s Fantastic Fungi). Many species are also considered adaptogens, which the Opens in a new windowCleveland Clinic defines as a plant or mushroom that helps the body “respond to stress, anxiety, fatigue, and overall wellbeing.”

In order to get maximum nutrition from mushrooms, they must be cooked with either heat, salt, or acid (such as vinegar), explains Afsharian. Keep reading to find out why fungi should be part of your wellness routine and how to make the most of this versatile ingredient.

Potential Benefits: This shaggy, globe-shaped mushroom has long been used in traditional Asian medicine but a Opens in a new windowrecent study published in the Journal of Neurochemistry suggests that this species may boost brain health and improve memory. Other research found that this fungus could reduce symptoms of Opens in a new windowdepression and anxiety. Lion’s mane also shows promise when it comes to treating other conditions such as Opens in a new windowulcers, Opens in a new windowheart disease, and Opens in a new windowdiabetes.

Prep It Like A Pro: This “meaty” mushroom has a texture similar to crab or lobster, says Hammer. It can be dressed in an acidic vinaigrette or roasted over an open flame for a toasty, nutty flavor. “Covered in a good tempura batter and fried in grapeseed oil is also a delight,” he adds.

Perfect Pairings: “I like pairing it with other bold textures like crisp apple, raw broccoli, soft lump crab meat, or a smooth sabayon,” says Afsharian.

Potential Benefits: Shaped like a turkey’s plumage, this striated mushroom is packed with antioxidants and has been used for medicinal purposes in Asia for centuries. Opens in a new windowDoctors in Japan still rely on it to bolster cancer patients’ immune systems. Studies have also found that the prebiotics in this species of mycelium may have a positive effect on Opens in a new windowgut health, while other research suggests that turkey tail could help Opens in a new windowfight physical fatigue and improve athletic performance.

Prep It Like A Pro: “Generally, they are too tough to eat alone, so I like to cook them into things,” says Hammer. He suggests steeping turkey tails in butter, whole goat’s milk, or chocolate before using them to create sweet and savory confections.

Perfect Pairings: “Chocolate, raspberries, or a dulce de leche ganache,” says Afsharian.

Potential Benefits: High in fiber and low in calories according to a registered dietician at the Opens in a new windowCleveland Clinic, this magnificent mushroom used in traditional medicine throughout Russia, China, and Northern Europe has plenty of perks. Studies found that it could help Opens in a new windowreduce inflammation, battle bacteria, and Opens in a new windowlower cholesterol.

Prep It Like A Pro: “Chaga is often overlooked because it is not commonly seen in kitchens but this mushroom is packed with nutrients that are absorbed from the wood that it grows on,” says Afsharian. Typically used in powder form, he often combines it with seasoning blends to “add more umami.” You can also mix this mushroom into tea and coffee to reap all the nutritional benefits.

Perfect Pairings: Use chaga powder to make the “perfect latte,” says Hammer. Mix it with coffee, organic milk, cinnamon, and a touch of turmeric.

Potential Benefits: Rev up your wellness routine with reishi. According to the Opens in a new windowMemorial Sloan Kettering Cancer Center in New York City, this fungus is revered for its medicinal properties in China, Japan, and Korea. Studies suggest that this mushroom may Opens in a new windowdecrease inflammation and muscle soreness post-workout, Opens in a new windowlower cholesterol, and Opens in a new windowbolster the immune system.

Prep It Like A Pro: “Its inherent ‘woody’ flavor makes this mushroom amazing for stocks and broths,” says Afsharian. Steep it with bone broth and enjoy the “intense” taste, or use the stock cook grains or braised meats. Hammer also suggests adding citrus zest and a pinch of fresh cilantro to level up this ingredient.

Perfect Pairings: “Toasted grains, fatty seafood, bone broths, vinegars, barberries, and fresh citrus,” says Afsharian.

Potential Benefits: This parasitic mushroom thrives by infecting a host (typically an insect) and growing out of it—hence the zombie connection on HBO’s The Last of Us. While cordyceps may be new to Hollywood, they’ve been a staple in Asian kitchens since ancient times thanks to their many health benefits, explains Hammer. Studies have shown that this superfood may help Opens in a new windowboost energy, Opens in a new windowregulate blood sugar, and Opens in a new windowminimize inflammation.

Prep It Like A Pro: “I discovered them during a trip to Beijing where they were served with a ginkgo biloba infusion that was out of this world,” says Afsharian. “Jacob has also played with them in multiple ways, including sautéing them with brown butter and garlic or adding them to bucatini with fresh basil and parmesan.”

Perfect Pairings: “Brown butter, roasted garlic, nuts, Meyer lemons, saffron, and candied orange peels,” says Hammer.