An Introduction to Lions Mane Mushrooms
The lion's mane mushroom (Hericium erinaceus) is an edible mushroom that has exploded in popularity in recent years due to a number of promising health benefits. Also known as the bearded hedgehog mushroom or pom pom mushroom, lion's mane gets its name from its long cascading spikes that resemble a lion's mane.
The Unique Appearance of Lion's Mane Mushrooms
Unlike most mushrooms that have the typical cap and stem structure, lion's mane mushrooms have long, flowing, hair-like spikes protruding from a central base. The spikes are usually white in color, although sometimes they take on a yellowish or brownish hue.
As the mushroom matures, these spikes can grow to lengths longer than a foot. With its shaggy off-white tendrils, it's easy to see why people liken it to a lions mane.
Where to Find Lions Mane Mushrooms
In the wild, lion's mane mushrooms are most commonly found growing on decaying hardwood logs and tree stumps. However, they can also sometimes be found growing on dying live trees. They are native to North America, Europe, and Asia and prefer cool, damp climates.
Due to increasing interest in the health benefits of lion's mane mushrooms, many farmers are now purposely cultivating them. Lion's mane can be grown on sawdust, grain, or drupe substrates on indoor farms or in greenhouses year round.
The Nutrients and Bioactive Compounds in Lions Mane
In recent years, lion's mane mushrooms have been studied for their potential health benefits. Thus far, science suggests they may offer antioxidant, anti-inflammatory, and brain-boosting properties.
These health benefits come from lion's mane's diverse mix of nutrients, bioactive substances, and antioxidants including:
- Polysaccharides like beta-glucans which support immune health
- Hericenones and erinacines that may stimulate nerve growth
- Antioxidants that protect cells from damage
Lion's Mane Extracts
In addition to eating lion's mane mushrooms fresh or dried, supplements are now available in liquid tincture, powder, and capsule forms. These extracts concentrate the beneficial compounds in lion's mane to increase the potency.
Double extraction lion's mane capsules, for example, use a dual extraction process to draw out both alcohol-soluble and hot water-soluble compounds from lion's mane mushrooms.
The Potential Health Benefits of Lion's Mane Mushrooms
With their unique nutrient profile, lion's mane mushrooms show promise in promoting several areas of health. Here are some of the ways lion's mane may benefit your body and brain when consumed regularly:
Supports Cognitive Function
Some of the most researched benefits of lion's mane extract involve neurological health and prevention of cognitive decline. Studies have found improved memory and focus in both animals and humans supplemented with lion's mane.
It's believed lion's mane compounds stimulate synthesis of Nerve Growth Factor (NGF). NGF is a protein necessary for neuron growth in the brain. By boosting NGF, lion's mane may aid repair from neuronal damage.
Protects Against Neurodegeneration
By reducing inflammation and oxidative stress in the brain and promoting neuron growth, lion's mane shows potential for preventing neurodegenerative disorders like dementia, Alzheimer's and Parkinson's disease.
Animal studies show improved neuron health and mobility in subjects with neurodegeneration who take lion's mane extract. More research is still needed to prove benefits in humans.
Lessens Anxiety and Depression
Up to one-third of people taking lions mane in studies have reported feeling reduced anxiety, irritability, and depression. This may result both by directly reducing inflammation in the brain and by protecting neurons that regulate mood.
Relieves Fatigue
In one study, menopausal women took cookies containing lions mane daily for one month. Comparing fatigue scores from the start and end of the study, the lions mane group had significantly more improvement in fatigue than the control group.
Supports Heart Health
The beta-glucans and other polysaccharides extracted from lions mane may also benefit heart health. When consumed, they form a smooth gel, which research indicates can reduce both cholesterol and triglyceride levels in the bloodstream.
Boosts Immune Function
Beta-glucans are polysaccharide sugars that stimulate immune cells decreasing inflammation while simultaneously acting as antioxidants to protect cells. As an abundant source of bioactive beta-glucans, lions mane can thus strengthen immune responses.
How to Grow Lions Mane Mushrooms
Want to try your hand at growing your own lions mane mushrooms at home? Here are a few options:
Growing Kit
For beginners, a spawn-in-bag grow kit takes the guesswork out of home mushroom cultivation. These provide sterilized sawdust/grain bags injected with lion's mane mycelium (root-like veins). Just cut open the top, mist it with water, and harvest mushrooms as they form.
Plug Spawn
Slightly more advanced mushroom growers may want to use plug spawn to inoculate logs or wood chips. Simply drill holes in your log, tap mushroom spawn plugs into the holes, and in a few months lions mane mushrooms will begin fruiting from the plugs.
Liquid Culture Syringe
Serious mushroom enthusiasts can grow lion's mane from liquid mycelium syringes. Inject the syringe into sterilized sawdust bags and watch as lions mane mycelium overtakes the bag before producing mushrooms. Handle syringes with care as the mycelium is living.
Whichever growing method you choose, be sure to use sterilized equipment and substrates to prevent contamination.
How to Cook with and Prepare Lions Mane
In the kitchen, lion's mane versatile mushrooms can provide a nutritional boost to many dishes. Here are some ways to cook and prepare them:
Sauted Lion's Mane Mushrooms
Many cooks enjoy lion's mane mushrooms sauted in butter or olive oil with garlic, onions, herbs and seasonings for a savory side dish.
Breaded Lion's Mane Mushrooms
For a deliciously crispy snack or appetizer, dip sliced or whole lion's mane caps in eggs, coat with breadcrumbs or panko, and fry in olive oil for a few minutes until golden brown.
Creamy Lion's Mane Soup
Chopped or shredded lion's mane mushrooms make a tasty stand-in for crab or lobster meat in chowders and bisques.
Lions Mane Jerky
Dehydrate lions mane mushrooms until crispy, then season as desired for a healthy high-protein snack thats packed with nutrition.
Fresh lions mane mushrooms should be used within 5-7 days. But they also dehydrate and freeze well for long-term storage and future use.
FAQs
What do lions mane mushrooms taste like?
Lion’s mane mushrooms have a unique texture that is often described as crab-like, lobster-like, or similar to seafood. They have a mild savory flavor that works well in seafood-type dishes. When cooked, the mushrooms develop a soft, chewy texture.
Can you eat lions mane mushrooms raw?
Lion’s mane mushrooms can be eaten raw, although they may be easier to digest when cooked. Some people find them too tough or chewy to eat raw. It’s best to slice them thinly or shred them if eating them raw.
Are lions mane mushrooms safe to eat?
Yes, lion’s mane mushroom are considered safe and edible. Always ensure mushrooms are properly identified by an expert, as some poisonous mushrooms can resemble edible ones. Properly cook lion’s mane mushrooms to prevent possible digestive upset.
Do lions mane mushrooms go bad?
Like most mushrooms, lions mane mushrooms can spoil within 5-7 days if left refrigerated. Signs they have gone bad include mold, sliminess, dark discoloration or foul smells. Frozen or dehydrated lions mane mushrooms last much longer.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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