While most people consume Lion's Mane (Hericium Erinaceus) for its brain health benefits, not many understand that these functional fungi also boast a healthy nutritional profile.
A single serving of Lion's Mane, weighing 100 g, can yield approximately 43 calories and 4.4 g of carbohydrates while containing substantial quantities of potassium and iron. Moreover, this type of mushroom is protein-rich, boasting an average of 22 g of protein per 100 g of dried mushrooms, and is an excellent plant-based source of essential amino acids.
Furthermore, Lion's Mane is loaded with antioxidants, beta-glucans, and other unique polysaccharides, which can enhance and sustain the immune system. In addition, this remarkable mushroom is abundant in minerals, vitamins, healthy fatty acids, and polypeptides.
Here, we will lay down Lion's mane nutrition facts and the health benefits of this incredibly popular medicinal mushroom.
Lion's Mane Nutrition Facts and Benefits
According to Lion's mane nutritional information from the United States Department of Agriculture (USDA)(1), the mushroom provides a broad range of essential nutrients. Here are Lion's mane mushroom nutrition facts (per 3.5 oz serving or 100 g of the mushroom). In addition, we will mention the health benefits of each nutrient in Lion's mane mushroom extract, so you can know how Lion's mane supplement benefits your overall health.
Beta-Glucan
Lion's Mane is a good source of beta-glucan, providing 2.4 grams per 100-gram serving. The beta-glucan is a soluble fiber that supports immune function and reduces inflammation. Beta-glucan may also lower cholesterol levels, promote healthy gut bacteria, and lower blood sugar levels in people with diabetes.
Read More: See how Lion's Mane fights diabetes.
Low in Calories and Fat
With only 43 kcal per 100 g serving and 0.26 g of total fat, Lion's Mane is a healthy option for those looking to maintain a healthy weight and improve their overall health.
The low calorie and fat content make Lion's Mane supplements a great addition to a weight-loss diet. In addition, the mushroom can reduce the risk of weight gain in men and women, fighting obesity in adults and children and reducing triglyceride levels.
Total Dietary Fiber
This mushroom contains 4.4 grams of dietary fiber in each 100-gram serving. The dietary fiber in Lion's Mane can improve digestion, promote satiety, and lower the risk of chronic diseases such as heart disease and diabetes, aiding blood sugar management.
The high fiber content also helps to regulate bowel movements and promote regularity. In addition, studies show that(2) dietary fiber often fights hunger pangs, reducing the risk of consuming unnecessary calories—this indicates that Lion's Mane may promote weight loss.
Amino Acids
Lion's Mane contains the amino acid Ergothioneine—17 mg of Ergothioneine per 100 grams serving of the mushroom product—which protects against oxidative stress and reduces the risk of chronic diseases such as dementia, Alzheimer's disease, and Parkinson's, which often affect cognitive function. Ergothioneine may also boost immune function and reduce inflammation.
Read More: See how Lion's mane extract fights Parkinson's disease.
Minerals
Lion's mane mushrooms contain a range of essential minerals, including iron (0.69 mg), magnesium (11.7 mg), phosphorus (94 mg), potassium (443 mg), zinc (0.74 mg), copper (0.177 mg), manganese (0.18 mg), selenium (1.8 micrograms), and a small amount of calcium (<2.5 mg).These minerals play crucial roles in various bodily functions, including:
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Potassium: Potassium supports nerve function and helps maintain healthy blood pressure levels. Adequate potassium intake may also reduce the risk of stroke and kidney stones.
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Iron: Iron helps transport oxygen throughout the body and is essential for producing red blood cells. Iron deficiency can lead to anemia and other health problems.
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Magnesium: Magnesium is necessary for muscle and nerve function and plays a role in bone health and blood sugar regulation.
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Phosphorus: Phosphorus is essential for bone health and plays a role in energy metabolism and DNA synthesis. With its ability to improve bone health, phosphorous can help reduce the risk of arthritis, helping you avoid joint pain in old age.
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Calcium: Although not a significant source of calcium, Lion's Mane contains trace amounts of this vital mineral necessary for strong bones and teeth.
Vitamins
Lion's mane medicinal mushrooms contain several essential B vitamins, including thiamin (B1) at 0.146 mg, riboflavin (B2) at 0.363 mg, niacin (B3) at 1.63 mg, vitamin B6 at 0.066 mg, and biotin (B7) at 16.9 micrograms. In addition, it contains folate at 30 micrograms, vitamin D2 (ergocalciferol) at 0.02 micrograms, and a total of 0.8 IU of vitamin D (D2 + D3).These vitamins play numerous roles, including:
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Thiamin (B1): Thiamin plays a crucial role in energy metabolism and nerve function. This vitamin fights various disease symptoms that often affect the nervous system.
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Riboflavin (B2): Riboflavin is essential for energy production and plays a role in the metabolism of other nutrients.
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Niacin (B3): Niacin is necessary for energy production and plays a role in DNA repair and cell signaling.
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Vitamin B6: Vitamin B6 is vital for brain development and function and produces hormones and neurotransmitters.
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Biotin (B7): Biotin is essential for healthy hair, skin, and nails and plays a role in energy metabolism and DNA synthesis.
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Folate: Folate is necessary for producing new cells and plays a role in DNA synthesis and repair.
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Vitamin D2 (ergocalciferol): Although not a significant source of vitamin D, Lion's Mane contains a small amount of this critical nutrient necessary for strong bones and teeth. Vitamin D also fights joint damage and reduces the risk of pain associated with arthritis.
Phytosterol
Lion's Mane contains several types of phytosterols, including ergosterol (68 mg), ergosta-7-enol (2.52 mg), ergosta-7,22-dienol (0.819 mg), ergosta-5,7-dienol (4.41 mg), campesterol (<0.2 mg), stigmasterol (<0.2 mg), delta-5-avenasterol (<0.2 mg), delta-7-stigmastenol (<0.2 mg), and beta-sitostanol (<0.2 mg).
Phytosterols are structurally similar to cholesterol and can compete with it for absorption in the gut. As a result, consuming foods rich in phytosterols can help lower cholesterol levels, reducing the risk of heart disease and stroke.
Hericenones and Erinacines
Hericenones and erinacines are bioactive compounds found in Lion's Mane mushrooms. These compounds promote brain health, and nerve regeneration, reduce inflammation, support immune function, and potentially have anti-cancer properties.
Hericenones and erinacines enhance cognition, boosting brain function and enhancing brain cell growth, which helps fight neurodegenerative diseases. For example, these compounds are responsible for Lion's mane neurogenesis, which promotes the production of nerve growth factors, fighting brain fog, poor memory, and other brain health issues that plague humans.
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How To Incorporate Lions Mane Mushrooms Into Your Diet
Now that you understand the nutritional benefits of Lion's mane medicinal mushroom, you may want to know how to use this traditional Chinese medicine. You can eat Lion's Mane raw, dry, steeped, or cooked.
Many people use Lion's mane powder instead of ground coffee or add it to their coffee. Lion's mane mushroom tea powder can also create a sweet and delectable tea. Several coffee producers have begun including Lion's mane extracts in their coffee blends as a nootropic enhancer.
You can include these mushrooms in soups as well. Compared to eating them raw, cooking them makes it easier for the body to absorb these nutrients. For example, fresh Lion's mane mushrooms are a main ingredient in vegan crab cakes, adding lobster or crab meat taste to this meal.
Read more: See our detailed Lion's mane recipes that help you prepare great taste and flavor meals.
FAQs About Lion's Mane Nutrition
What Does Lion's Mane Do For The Body?
Some studies have found that Lion's Mane may support brain function, including improving cognitive function and memory. In addition, the mushroom may have neuroprotective properties that help to protect against age-related cognitive decline—this is one of the reasons Lion's Mane is considered a smart mushroom.
It has also been found to promote nerve regeneration and repair. The mushroom also boosts mood, fighting depression and anxiety. Lion's Mane provides potent anti-inflammatory properties in the body and supports immune function, potentially helping to fight off infections and diseases. Additionally, it may have anti-cancer properties and could help improve heart health by lowering cholesterol and blood sugar levels.
What Are The Negative Effects Of Lion's Mane?
Lion's Mane mushroom is generally considered safe for most people when consumed in food amounts or taken as a supplement. However, some people may experience mild side effects, such as stomach discomfort, diarrhea, or an allergic reaction.
People with a known mushroom allergy (which often manifests as skin rashes) or those taking certain medications should use caution when consuming Lion's Mane. Additionally, Lion's Mane may lower blood sugar levels, so individuals with diabetes or hypoglycemia should closely monitor their blood sugar levels when consuming Lion's Mane. Finally, consult a healthcare provider before taking any new supplements, especially if you have a pre-existing medical condition or are taking medication.
Read More: Learn about Lion's mane interactions with other drugs.
Is There Vitamin D In Lion's Mane?
While mushrooms are often thought to be a good source of vitamin D, the Lion's Mane mushroom is not a significant source of this nutrient. However, growing Lion's Mane in UV light can increase the vitamin D content.
100 g of Lion's Mane mushroom does contain a total Vitamin D (D2 + D3) content of 0.8 IU, equivalent to 0.02 microgram.However, it is essential to note that this is a minimal amount of vitamin D, and Lion's Mane mushrooms should not be relied upon as a significant source of this nutrient.
Key Takeaways
Lion's mine boasts one of the healthiest nutrient profiles—the functional fungus is low in unhealthy fats, carbs, and calories, making it ideal for people working on their weight loss journey. Moreover, this functional fungus contains B vitamins, D and C, and minerals like selenium, iron, potassium, calcium, and even phosphorous.
It is also worth noting that this functional fungus is high in bioactive substances that boost the brain cells' health, stimulate antioxidant activity, and promote overall health. The good thing is that this mushroom is extremely easy to include in your diet—use its powder in your beverage or use fresh mushrooms for cooking.
However, before you eat Lion's mane mushroom, talk to your doctor to determine the best Lion's mane dosage. A good dosage of these edible mushrooms will help you enjoy the health benefits of Lion's Mane without side effects.
Have you used Lion's mane mushrooms? Did you cook the fresh mushroom or use a supplement? Let us know in the comments.
References
- Mushroom, lion's mane, (1)https://fdc.nal.usda.gov/fdc-app.html#/food-details/1999626/nutrients
- Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study, (2)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6768815/
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