Get immunized with beta-glucans from mushrooms

Current science has discovered in mushrooms a series of compounds that strengthen immunity. The most prominent are the betaglucans, polysaccharides (a type of fiber) that stimulate the formation of macrophages, the white blood cells that are responsible for recognizing and attacking viruses, bacteria, and pathogens. They are found in other foods although mushrooms are their main source.

These polysaccharides act on the immune system but unlike other chemical stimulants, they do so in a controlled way so that you don’t become hyperreactive.

According to the latest studies, the most effective are 1,3/1,6-beta-D-glucans. This specific type enhances immunity much higher than other beta-glucans.

How do beta-glucans work?

These beta-glucans, once ingested, reach the intestine and come into contact with specialized epithelial cellscalls “M cells”which capture and facilitate their passage through the intestinal wall.

Then they arrive at Peyer’s patches –lymphoid organs of the intestinal mucosa– and transfer them by binding to specific immunological receptors, located on macrophages and lymphocytes (“NK and T cells”), thus facilitating the body’s natural immune response, which responds as if it were being attacked and no negative side effects.

Prepare and shorten colds

Researchers from the Comenius University of Bratislava (Slovakia) have tested the efficacy of beta-glucans in the cold prevention and treatmentflu and other respiratory infections.

Are natural immunomodulators with a very powerful action on systemic and mucosal immunity, according to doctors Jesenak, Urbancikova and Banovcin. In addition, beta-glucans improve the state of health and general well-being.

In children suffering from recurrent respiratory tract infections, beta-glucans are especially effective in treating and preventing them. In the study, the beta-glucans used were that of the oyster mushroom and yeast.

The therapeutic dose used was 10 mg/kg of child’s weight for 3 months. In the case of beta-glucans derived from nutritional yeast, 100 mg/day is required.

In adults, according to data collected by Comenius University and published in 2017 in the journal Nutrients, the doses used in different countries for flu prevention vary between 250 and 900 mg of beta-glucans derived from nutritional yeast.

They control cholesterol

The 1,3/1,6 beta-D-glucans act mainly on innate immunity (general) but also on acquired immunity (specific antibodies). In addition, beta-glucans, as they are a type of fiber, absorb cholesterol and toxic in the intestinal tract and favor their elimination before they enter the bloodstream. We can say that completing our plate with foods rich in beta-glucans serves to control cholesterol and the entry of toxins.

Because of its effect on cholesterol, beta-glucan-enriched foods may display a claim on their label about their power to maintain normal blood cholesterol levels.

antioxidant activity

And as if that were not enough, beta-glucans also have antioxidant activity. Being a fermentable fiber, the bacteria in the intestine benefit from it and produce short-chain fatty acids with multiple beneficial actions in the body.

Fiber fermentation influences the expression of genes in the large intestine that act on digestion, cholesterol and glucose metabolismthe functioning of the immune system and other functions.

With all these benefits, it is clear that are essential substances always, and more in these months in which our body is put to the test daily.

The largest sources among mushrooms

Since these beta-glucans are most abundant in mushrooms, let’s see which ones can help you the most.

Shiitake, stimulates the defenses

One of the mushrooms with the greatest capacity to tone the defensive system is the shiitake (Lentinula edodes). This mushroom is rich in a beta-glucan called lentinan, with outstanding antiviral and antitumor propertiesas it stimulates the formation of leukocytes and cell renewal.

According to a study conducted by the University of Florida, one small daily ration of shiitakes (5 g dried or about 30 g fresh) to increase the number of immune cells.

Maitake, against viruses

In addition to beta-glucans and copper, maitake (leafy grifola) contains zinc, a mineral that contributes to the metabolism of macronutrients and activates defenses against viruses.

If taken when the first symptoms appear, it is capable of stop the advance of the cold or shorten it.

It is one of the most used mushrooms to regulate the defensive system and the liver (lipid and glucose metabolism). Hence, it is also used as a complement in diets to lose weight and when triglycerides are elevated.

Oyster mushrooms, nutritious and effective

oyster mushrooms (Pleurotus ostreatus), oysters or poplar mushrooms are easily found in stores, since they are cultivated, they are delicious and they have excellent properties: few calories, proteins with all the essential amino acids, group B vitamins, vitamin C… And minerals such as antioxidant selenium, phosphorus, magnesium, copper and zinc. They are high in fiber and low in fat.

They are also rich in the most immune-active beta-glucans. A study led by Dr. Mireia Morera Inglés found that a beta-glucan supplement from oyster mushrooms, combined with vitamin C, reduced the incidence of respiratory infections (otitis, colds, pharyngitis, bronchitis…) in the children participating in the research.

Mushrooms, protectors

In addition to beta-glucans, mushrooms have substances that strengthen our ability to defend ourselves against serious diseases such as cancer.

Ergothioneine and glutathione

Antioxidants that penetrate cells to fight free radicals from inside. “Mushrooms are the best dietary source of these two antioxidants together.”, according to Robert Beelman, director of the Penn State Center for Plant and Mushroom Products for Health.

They especially emphasize the humble mushroom, boletus and maitake.

Mushrooms are also generous in a mineral, zinc, whose deficiency increases the chances of suffering infections. Has antiviral properties and some studies indicate that a correct supply of zinc through food could reduce the duration of a cold by 50%.

Among the mushrooms, the ones that stand out for their zinc content are shiitakes (96 mg/ 100 g) and the mushrooms (65mg/100g). The daily needs are 12-15 mg.

Other foods rich in zinc are hetofu, hemp seeds, lentils and oats.

The immune system is very complex. Beta-glucans and zinc act as specific stimuli, but many other nutrients are neededwhich we must obtain daily from the food we eat, so that the functioning of immunity is optimal.

Among these nutrients that contribute to your protection are the vitamins C and A, he magnesium and the calcium.

Some foods also have a antiviral effect, such as garlic and onion, ginger or probiotics such as umeboshi, sauerkraut, tempeh, kefir or tamari, among others. These foods are also convenient to prevent or treat colds and flu states typical of these months.