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Maitake Mushroom Advantages (and Why You Want It!)



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Enjoyable reality: I’ve a complete basket of mushroom coffees and drinks on my espresso bar. One of many powerhouse mushrooms you’ll discover in there’s maitake. 

This humble mushroom can be referred to as “hen of the woods.” Its overlapping fronds resemble the feathers of a nesting hen, therefore the title. Over the centuries, maitake’s many advantages have sparked the curiosity of researchers and well being fans alike. Not solely is it a medicinal mushroom, however its scrumptious umami taste makes it a prized culinary ingredient. 

What Are Maitake Mushrooms?  

The maitake mushroom, also called Grifola frondosa, is an edible mushroom native to China. It additionally grows within the mountains of northeastern Japan, Europe, North America, and different components of Asia. Apart from hen of the woods, one other frequent title for this mushroom is “sheep’s head.”

“Maitake” means dancing mushroom in Japanese. The title supposedly comes from individuals dancing for pleasure upon discovering it. Folks have identified for hundreds of years how helpful any such mushroom is. It’s one of many mushroom varieties thought-about a “medicinal mushroom.” Maitake has an extended historical past of each culinary and medicinal use: “Let meals be thy medication.”

Vitamins in Maitake Mushrooms

Maitake mushrooms are a wonderful supply of amino acids, B nutritional vitamins, vitamin D, phosphorus, and potassium. Additionally they present dietary fiber to feed helpful intestine micro organism. Their cell partitions are wealthy in anti-inflammatory beta-glucans that assist help the immune system.

Vitamin D

Maitake mushrooms are a pure supply of vitamin D, however the quantity can differ on account of rising circumstances, solar publicity, and maturity. When Maitake mushrooms are uncovered to daylight or ultraviolet (UV) mild throughout their progress, they will synthesize vitamin D. It’s type of like what human pores and skin does when uncovered to daylight. The kind of vitamin D present in fungi is D2 quite than D3. 


Maitake mushrooms even have phosphorus. Our physique makes use of this important mineral for many completely different physiological processes. A couple of examples embody bone well being, vitality metabolism, cell membrane construction, and DNA/RNA synthesis. 


Potassium is current in most crops and fungi and is essential for the human food plan. This important mineral performs an vital function in sustaining well being, together with fluid stability.

Together with sodium and magnesium, potassium is an electrolyte. These parts carry an electrical cost and are concerned in 1000’s of a number of important processes. Past its function in fluid stability, it helps nerve perform, muscle perform, and coronary heart well being. 

Therapeutic Advantages of Maitake Mushrooms

Maitake mushroom has gained consideration for its potential well being advantages.

It has many bioactive compounds, together with polysaccharides, beta-glucans, antioxidants, and different phytonutrients. These compounds seemingly contribute to its medicinal properties, making it a sought-after mushroom. 


Medicinal mushrooms are identified for supporting the immune system. Maitake mushrooms are not any exception. Like different medicinal mushrooms, Maitake mushrooms comprise beta-glucans. These mushroom-based polysaccharides assist help a wholesome immune response.  Polysaccharides on the whole are complicated carbohydrates made up of smaller sugar molecules. These sugars might help a wide range of processes that make the physique extra resilient.

A 2014 animal research regarded on the immune-enhancing impact of each maitake and shiitake mushrooms. The researchers discovered maitake mushrooms stimulated an intense immune response. Nevertheless, they labored synergistically with shiitake for a stronger impact. The mushroom mix was essentially the most highly effective, whereas the maitake alone got here in at a detailed second.

Present Most cancers Help 

As a result of they’re good at modulating the immune system, maitake mushrooms might help the physique in preventing towards most cancers. Analysis exhibits the beta-glucans in maitake have an antitumor immune response. In some scientific research, maitake blocked tumor progress in mice.

The beta-glucans might improve the exercise of particular immune cells, equivalent to pure killer (NK) cells and macrophages. These cells play an important function in figuring out and destroying most cancers cells. By supporting immune perform, maitake mushrooms might assist our skill to fight most cancers. 

One other approach maitake mushrooms might help with most cancers is by selling apoptosis. Apoptosis is programmed cell dying that eliminates broken or irregular cells (like most cancers cells). Some research recommend maitake mushroom extracts might induce apoptosis in bladder and breast most cancers cells. 

A promising extract is maitake D-fraction, which is out there in complement kind. Vitamin C enhances the motion of each D-fraction and MD-fraction maitake mushroom extracts.

Maitake mushrooms shouldn’t essentially change different most cancers therapies. Nevertheless, they will complement different therapies. At all times observe the medical recommendation of a healthcare skilled you belief.

Might Stability Ldl cholesterol Ranges 

One other approach Maitake mushrooms might assist push back power sickness is by balancing levels of cholesterol. Whereas LDL (low-density lipoprotein) ldl cholesterol is sometimes called “dangerous” ldl cholesterol, it’s not fairly so easy. Lipoprotein knowledgeable Dr. Cromwell explains extra right here on this podcast episode. Different well being elements (particularly insulin resistance) play an enormous function in our levels of cholesterol. 

Maitake’s antioxidants can also cut back oxidative stress and irritation. As irritation decreases, there’s much less accumulation of ldl cholesterol within the arteries. The result’s safety towards coronary heart illness.

Might Scale back Blood Stress

Discovering methods to devour maitake usually might cut back hypertension. In a single animal research, researchers gave maitake extract to rats and lowered age-related hypertension. The researchers have been shocked to seek out the D-fraction extract additionally improved insulin sensitivity. This might assist clarify why maitake additionally helps with ldl cholesterol stability.

In an older animal research (1989), researchers fed maitake mushrooms to rats for eight weeks. On the finish of the research, blood stress, triglycerides, and levels of cholesterol all went down. Maitake mushrooms’ skill to decrease these markers implies they might assist cut back the danger of metabolic syndrome and heart problems. 

Helps Blood Sugar Stability & Diabetes 

A Japanese research examined a powdered maitake fruiting physique on diabetic mice. The maitake mushroom powder had highly effective anti-diabetic properties. The enhancements occurred over 4 months — the length of the research. 

One other research regarded on the results on diabetic rats. Feeding this mushroom to the rats improved their glucose tolerance and blood glucose ranges by the top of the research. The researchers concluded that the bioactive compounds within the mushrooms might be able to cut back the signs of diabetes.

Promotes Fertility 

Polycystic ovarian syndrome (PCOS) is a situation that causes the ovaries to develop cysts round their outer edges. These fluid-filled cysts comprise follicles, however they don’t usually launch eggs. This ends in rare durations, lack of ovulation, and extra hair progress. Girls with PCOS might produce other hormone-related signs, however essentially the most discouraging one is infertility. 

Maitake mushrooms might be able to assist. A 2010 Japanese research adopted girls with PCOS who took both maitake extract or the drug clomiphene citrate. The end result was that maitake extract induced ovulation for 77% of PCOS sufferers. The mushroom was virtually as efficient because the prescription drug.

Dangers & Precautions of Maitake Mushrooms 

Maitake mushrooms are typically thought-about suitable for eating. They’ve an extended historical past of culinary and medicinal use in Asian nations. Nevertheless, it’s important to concentrate on potential dangers and unwanted effects and take obligatory precautions. Listed here are a number of issues for maitake mushrooms: 

As a result of maitakes can decrease blood sugar ranges, it’s important to watch out when on blood sugar-lowering medicines. In some circumstances, maitake lowered blood sugar ranges an excessive amount of, which might result in hypoglycemia. 

The way to Use Maitake 

Your native grocery retailer might carry contemporary maitake mushrooms within the produce part. If not, you possibly can usually discover dried maitake in a pure meals retailer or on-line. To retailer, hold maitake mushrooms in a paper bag within the fridge to permit them to “breathe” and soak up extra moisture.

Maitake mushrooms are scrumptious in soups, stir-fries, omelets, and casseroles. You can too take pleasure in them sauteed in butter or olive oil. This hen of the woods can be glorious when paired with an precise hen, like roast hen. Listed here are some extra methods to take pleasure in Maitake mushrooms:

  • Sauteed or Stir-Fried: Prepare dinner them in butter or olive oil over medium warmth till tender and barely browned. Use as a facet dish or add them to salads, rice (risotto), or your favourite sort of pasta. 
  • Roasted: Roasting maitake mushrooms enhances their taste and creates a pleasant texture. Toss the mushrooms with olive oil, garlic, and herbs, then unfold them out on a baking sheet and roast within the oven till golden brown and crispy on the edges.
  • Grilled: Maitake mushrooms are glorious for grilling. Merely brush them with oil and season with salt and pepper. Then grill them till tender and barely charred. Grilled maitake mushrooms make a scrumptious and savory addition to any BBQ or cookout.
  • Tea and Broths: Conventional Chinese language Drugs (TCM) generally makes use of maitake mushrooms in natural teas or broths. These are straightforward methods to get the well being advantages of maitake. 
  • Mushroom Espresso: You’ll usually discover powdered mushrooms or maitake mushroom extract in mushroom coffees. Take a look at this weblog publish to be taught extra about mushroom espresso.

A Few Suggestions For Consuming Maitake

When cooking with Maitake mushrooms, clear them correctly earlier than use. Gently wipe them with a humid fabric or use a mushy brush to take away dust or particles. Keep away from washing them as they soak up water simply. After they tackle an excessive amount of water, it could actually have an effect on their texture and taste.

Maitake mushrooms can be found contemporary, dried, or in complement kind. When you’re utilizing dried Maitake mushrooms, rehydrate them in heat water earlier than cooking to revive their texture and taste. If you would like the advantages of Maitake mushrooms with out consuming them every day, yow will discover them in complement kind. Ideally, they’re standardized to 30% D-fraction.

Maitake and different medicinal mushrooms are a wonderful addition to your well being routine.

What I Do

I usually drink medicinal mushrooms in tasty mushroom “coffees” and teas. The children and I additionally love 4 Sigmatic’s sizzling chocolate and Golden Chai Latte that includes medicinal mushrooms!

 To be taught extra about different varieties of medicinal mushrooms and their advantages see:

Have you ever eaten or taken maitake mushrooms in some kind? What have been your outcomes? Share beneath!

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Why You Possible Have a Hormone Imbalance




Hormone well being has exploded throughout social media as an increasing number of girls understand their our bodies require customized consideration. Between conversations about cycle syncing and metabolism, it’s turn into more and more clear that hormones are a vital a part of our total well being and well-being that has lengthy been missed. On this week’s episode of The Everygirl Podcast, we spoke with registered dietician nutritionist and hormone specialist Lauren Papanos about easy methods to establish hormone imbalances, how the metabolism and thyroid are linked to hormonal well being, and tricks to tackle hormone issues—from PCOS to interval cramps to thyroid imbalances.

It looks as if each individual with a reproductive cycle is experiencing some sort of symptom or prognosis, whether or not it’s PCOS, infertility, endometriosis, PMS, interval complications, or zits. The reality isn’t any, you’re not meant to endure from these signs—these are all indicators that one thing is off within the physique, which suggests you really can heal. All of us need to have (and can have) wholesome, common, pain-free durations. We requested Papanos why so many individuals take care of reproductive points and she or he confirmed it’s no coincidence—we’re a era of girls coping with unaddressed underlying points. Learn on for the three major causes Papanos says persons are coping with hormonal signs and imbalances at present, and hearken to her episode on The Everygirl Podcast for extra tricks to optimally heal.

1. Malnourishment

Based on Papanos, at present’s soil incorporates 10 p.c of the vitamin content material that it did 50 years in the past, which means the overwhelming majority of us should not receiving the vitamins that we want with the intention to maintain wholesome hormone ranges. On prime of the agricultural modifications, persons are consuming extra packaged meals and fewer meals from the earth. “Packaged meals, even when they’re ‘wholesome’ packaged meals, nonetheless don’t have the entire phytonutrients and nutritional vitamins which can be alive and lively for our physique to have the ability to make the most of,” Papanos stated. “Our society is absolutely undernourished and these vitamins are the constructing blocks for us to have the ability to make hormones.”

Should you’re experiencing a hormonal imbalance, guarantee that you’re consuming meals that present your physique with ample nutritional vitamins and minerals. Particularly for hormones, Papanos recommends prioritizing day by day consumption of vitamin B, zinc, iron, and selenium, whether or not by way of your weight loss plan or supplementation.

2. Endocrine disruptors

Along with the lower in nutrient availability, Papanos highlights the presence of synthetic chemical substances and toxins in our meals, setting, and merchandise as a key purpose why many ladies are experiencing hormone imbalances at present. “There’s been such a rise in endocrine-disrupting chemical substances within the final 10-20 years that continues to extend,” She defined. “These chemical substances can impression the physique’s capacity to make use of the hormones that it’s making.” Based on Papanos, fragrances, pesticides, and herbicides can all impression the physique’s capacity to activate the hormones it’s making. Analyzing the potential man-made toxins that you simply devour each day may lend some solutions as to why you’re experiencing a hormonal imbalance—begin with consuming as natural as attainable and substitute magnificence merchandise, cleansing provides, and many others. with non-toxic options.

3. Hustle tradition

A rise in workaholism and hustle tradition simply may be the rationale why your hormones are out of whack. The stress of hustle tradition and a rise in stress ranges can negatively impression our nervous system regulation, which in flip has an impression on our hormone well being. “If the nervous system is consistently in an anxious and dysregulated state, that’s going to impression the mind’s indicators to have the ability to make the correct quantity of hormones that it ought to,” Papanos defined. It’s essential to handle stress and have moments of rest with the intention to correctly regulate the nervous system. Taking inventory of our participation in hustle tradition and the stress we placed on ourselves generally is a key step towards fixing our hormonal imbalances.

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Train Ideas for Seniors from a 64-12 months-Outdated Coach




Over the previous 30 years, Liz Fichtner has been a Tae Kwon Do competitor, a bikini-wearing aggressive bodybuilder, and a health teacher. Now 64, train stays an enormous a part of the Crunch group health instructor’s life. However her relationship with motion has modified.

“You do not have to show something to anyone anymore,” Fichtner says of exercising in her sixties. “You do not have to show that you are a badass. It is centered on feeling good in who you’re.”

“The sweetness that comes with age is we all know what’s proper. We all know what feels good within the physique.” —Liz Fichtner

At present, her exercise routine contains strolling, lifting weights, dancing, doing yoga, or participating in quite a lot of actions that may assist her keep match and cellular far into the longer term. However she additionally bears her limits in thoughts.

“I am being true to myself and the place I am at and being pleased within the stage that I am at,” Fichtner says. “I do issues that [make me] really feel pleased with myself, and I can nonetheless extract confidence in who I’m and nonetheless changing into.”

Strive Fichtner’s pre-walking exercise to place your greatest foot ahead:

A 64-year-old coach’s train suggestions for seniors

Fichtner would not assume any particular actions or targets must be universally off limits for someone simply because they’re of a sure age. “As a result of there are folks which can be superb that also are doing actually excessive plyometric field jumps at this age,” she factors out.

Nevertheless, the fact of growing old does imply joints are extra delicate, there’s a tendency towards decrease muscle mass and bone density, and that the organic components that contribute to steadiness (similar to imaginative and prescient and the vestibular system) begin to decline. So once you’re exercising in your sixties and past, you have to proceed with a bit of extra warning and care than you may need in prior a long time. Principally, Fichtner simply thinks that targets must be extra individually tailor-made to strengthen your weaknesses, keep away from irritating any accidents, and assist construct up fairly than break down your physique.

“The sweetness that comes with age is we all know what’s proper,” she says. “We all know what feels good within the physique. You simply have to concentrate to it extra.”

What she personally would not do anymore

Right here’s how Fichtner approaches her personal health routine, and the issues she’s stopped doing as a 64-year-old coach.

1. Specializing in only one health modality

As a former aggressive bodybuilder and Tae Kwon Do athlete, Fichtner used to coach intensely in these two modalities. However as of late, she sees health as a extra holistic pursuit to maintain her physique wholesome. Meaning she does quite a lot of actions that provide completely different advantages.

“Particularly as you are older, you have to assume comprehensively,” Fichtner says. She does energy coaching to take care of muscle and bone density; yoga to assist with mobility, steadiness, and psychological well being; and cardio to maintain her metabolism burning.

Right here, Fichtner shares a few of her favourite morning mobility strikes:

2. Leaping into one thing too rapidly

Doing one thing difficult like lifting heavy weights doesn’t must be a no-go for seniors. However beginning in the beginning, and making certain you’ve gotten good kind, are paramount once you strive any new type of train.

“Begin gentle, actually specializing in the shape and the way your physique feels, after which progressing as soon as you’ll be able to,” Fichtner says. By starting conservatively, you can monitor your enhancements and keep away from harm. “Even at our age, we nonetheless wish to have that feeling of getting higher,” says Fichtner.

3. Spacing out

As we become older, it solely turns into much more important to maintain our thoughts centered whereas we’re understanding as a way to keep away from harm. For instance, Fichtner practices good kind whereas strolling to verify she’s participating the right muscle mass and avoiding falls.

Mindfulness significantly comes into play when she’s engaged on her steadiness abilities. Not solely does it require focus to remain upright once you’re, say, balancing on one leg. However Fichtner says that each constructing balance-supporting muscle mass and being attentive to the place your physique is in house (throughout any exercise) are essential.

“All it takes is one particular person to name your identify when you’re balancing, and if you do not have the energy round your ankles or above your knees or in your core, you are going to fall after which you are going to break your hip, after which the place will you be?” Fichtner says. “Particularly as I become older, that is one of many issues the place I wish to mark my progress and really feel actually good about the place I’m—with my steadiness and steadiness work.”

4. Evaluating your self to others (and previous selves)

Health in your sixties is all about assembly your self the place you’re at that second, says Fichtner. Meaning not attempting to do an exercise simply because another person on the fitness center is doing it, or as a result of it was one thing you have been capable of do final 12 months, final month, or final week.

“What I do not do anymore is let my ego in,” Fichtner says. “I really like the saying that ‘comparability is a thief of pleasure,’ and so do not examine your self to who you have been. Do not examine to someone else your age doing seemingly ‘higher.’ Simply do not examine.”

As a substitute, take inventory of your achievements, your resolve, and your energy. “Do not restrict your self to your age,” Fichtner says. “You continue to must be a badass in your personal proper.”

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Weight loss plan Tradition Myths Dietitians Say to Ditch ASAP




Editor’s Word: This essay discusses disordered consuming and weight loss program tradition. Please handle your self if these subjects might be triggering.

Many people really feel like we wish to change our our bodies as an alternative of affection them. We could wish to be smaller, taller, leaner, or extra toned—something deemed worthy or acceptable within the eyes of a tradition obsessive about look. And whereas altering your physique is a private choice (appropriately), there are sometimes underlying components at play. Enter: weight loss program tradition. However we are able to every work to actively step away from weight loss program tradition and embrace a kinder, gentler method to be in our our bodies and take up house on this planet.

To tug away the curtain from a number of the subtler methods weight loss program tradition reveals up in our lives, I tapped a number of dietitians with loads of insights to share. Learn on for the weight loss program tradition myths they are saying to drop ASAP and the more healthy habits to select up as an alternative.

What’s weight loss program tradition?

Weight loss plan tradition promotes a worldview the place wanting a sure manner affords you a sure degree of acceptance. It’s the social expectations that say we now have to suit into the fitting containers to deserve X, Y, and Z (and in a world the place anti-fat bias runs rampant, that tends to imply healthcare, employment, and respect). Extra troubling information: In a 2022 article, The Lower cited proof by way of a renewed curiosity in celebrities’ smaller our bodies and clothes manufacturers’ incapacity to ship on guarantees of inclusive sizing as regarding proof that skinny might be, as the author places it, “in once more.”

Weight loss plan tradition–and thinness as a really perfect–has infiltrated a lot of our world, and it’s a problem to step away from it utterly. Even if you happen to haven’t skilled disordered consuming, you’re most likely accustomed to phrases like “clear consuming” or doing a detox after the vacations. Whereas on the floor, these would possibly fall into the class of what we’ve been offered as wellness, these myths are supposed to hold us targeted on look. If that makes you indignant and able to take motion, you’re in good firm. So let’s separate the very fact from fiction, and begin ditching weight loss program tradition at the moment.

Fantasy #1: Meals is both good or unhealthy

Greens, good. Sugar, unhealthy. Smoothies, good. Ice cream, unhealthy. Fruit, good or unhealthy? We’ve realized to categorize meals on this manner—dividing what we eat into buckets of judgment. Erin Reeves, a registered dietitian at Equip, referred to as this “an extremely dangerous mindset.” She defined that as a result of this behavior is so deeply ingrained, it could create a way of disgrace, anxiousness, and guilt round meals, in addition to result in different consuming dysfunction behaviors. 

“What we want to grasp is that our self-worth isn’t depending on the meals we eat,” mentioned Reeves. She provided a key reminder that well being is relative, and all of us have totally different wants that make us really feel our greatest. Somewhat than pondering of meals as black or white, it’s vital to grasp that totally different meals nourish us in numerous methods, dietary worth apart. Reeves inspired us to launch the disgrace and embrace the gas, connection, and pleasure that meals gives.

Fantasy #2: Detox diets trigger weight reduction

Alyssa Wilson, a registered and licensed dietitian and metabolic success coach for Signos Well being, desires us to ditch the damaging sample of detox diets and cleanses. The fact? They might result in weight reduction, however solely within the brief time period. Actually, “Detox diets can truly do extra hurt than good.” As an alternative of going all in on a detox or following a restrictive cleanse, Wilson advised simply filling your weight loss program with entire grains, fruits and veggies, lean proteins, and wholesome fat (which can assist assist your physique and its pure means to detox, all by itself).

Fantasy #3: Keep away from or restrict carbs

I bear in mind nearly each rom-com from the mid-aughts contained a protagonist who swore off carbs. It was at all times with a want to suit right into a smaller costume or prep for a highschool reunion—a perception pushed by the parable that carbs result in weight achieve. Reeves defined that our our bodies want no less than 50% of day by day calorie consumption to return from carbs. “So if somebody is chopping carbs from their weight loss program, they would possibly shed some pounds solely since they’re excluding their physique’s primary wants,” she mentioned. However that may be harmful water to tread. Reeves famous that this may occasionally result in weight “achieve” because the physique rehydrates and replenishes its carbohydrate shops.

What’s extra–and this is applicable to any meals group we would reduce out–this all-or-nothing conduct results in a binge-restrict cycle the place we could start to worry some meals and really feel uncontrolled round them. Reeves’ brief reply? “Carbs are superior and each single particular person on this earth must be incorporating them day by day.”

Fantasy #4: Quick meals is unhealthy

Although handy, tasty, and able to satisfying your late-night cravings, quick meals has been demonized in our tradition for years. Wendy Lord, a registered dietitian and medical content material writer at Well being Reporter, admitted that whereas quick meals doesn’t include as a lot dietary worth as different meals, consuming it now and again received’t destroy your well being or make you achieve weight. Much like the food-is-good-or-bad divide, if we attempt to prohibit quick meals, we are able to trigger intense cravings. As an alternative, by studying to undertake a extra accepting view of quick meals (the All Meals Match mannequin is nice inspiration), we are able to see quick meals—and all its deliciousness—in a wholly totally different gentle.

Fantasy #5: Intuitive consuming is straightforward and everybody ought to apply it

Whereas I as soon as believed intuitive consuming was the answer to saying goodbye to weight loss program tradition as soon as and for all, I’ve since realized that it’s not that easy. We could have been advised plain and easy that we are able to study to eat once we’re hungry and cease once we’re full, however Reeves cited many different components, corresponding to beliefs, tradition, habits, and medical histories, that add complexity to the combo. Reeves famous that intuitive consuming isn’t one thing we are able to develop in a single day. Actually, it’s a course of that may take years for folks to develop. 

Reeves inspired attending to the reality of why you’re turning to intuitive consuming. For instance, if you wish to strive intuitive consuming to maneuver away from weight loss program tradition, scale back anxiousness and disgrace round meals, or enhance your relationship with meals, go forward and apply consuming intuitively. However Reeves cautioned that intuitive consuming might be disguised as a weight reduction plan. Even if in case you have the very best intentions, intuitive consuming can take years to attain. It’s possible you’ll must work with a specialised nutritionist, therapist, or physician to assist you get again to a spot of trusting your starvation cues, wants, and physique. Backside line: There is no such thing as a such factor as a one-size-fits-all method to weight loss program.

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