Within the Diet Information video above, Dr. Michael Greger evaluations the scientific literature displaying that ergothioneine, a sulfur-containing amino acid present in mushrooms, is an actual powerhouse in relation to selling longevity.
For instance, he cites a 2020 research1 printed within the journal Coronary heart, which discovered that out of 112 measured plasma metabolites:
“Ergothioneine was the metabolite most importantly related to decrease morbidity and mortality, being related to a decrease threat of CAD [coronary artery disease], stroke, dying of all causes, and dying of cardiovascular causes.”
The authors concluded that “greater ergothioneine was an impartial marker of decrease threat of cardiometabolic illness and mortality, which doubtlessly could be induced by a selected wholesome dietary consumption.”
Mushrooms that comprise ergothioneine embody pine mushrooms, oyster mushrooms, shiitake, king boletes, porcinis, chanterelles, lion’s mane and Enokitake,2 simply to call just a few.
Porcini, shiitake, oyster, maitake and king oyster usually comprise the best quantities. White button mushrooms additionally comprise it, however in far decrease quantities. Greger presents some comparative knowledge on these mushrooms in his video.
We Have been Made to Eat Mushrooms
As famous by Greger, ergothioneine was largely ignored till 2005, when scientists found that the majority human tissues have a extremely particular carnitine-based3 transporter for ergothioneine.4
This transporter is even chronobiologically upregulated earlier than mealtimes. These information strongly point out that mankind was designed to eat and reap particular advantages from mushrooms. However what are these advantages, precisely?
One of many mechanisms of motion that make ergothioneine so helpful for well being is its antioxidant properties,5,6 that are just like that of glutathione.7 As an antioxidant, it reduces mobile harm by gobbling up dangerous free radicals.
It has an additional edge over many different antioxidants, nonetheless, as a result of it accumulates in tissues and organs after ingestion,8 and may help forestall oxidative harm in these tissues over a protracted time frame.9
What’s extra, the tissues during which it tends to build up essentially the most are tissues that additionally are usually extra vulnerable to free radical harm, such because the lenses of your eyes and liver, in addition to tissues which might be extra delicate to wreck usually, reminiscent of bone marrow, seminal fluid and blood.
Mushrooms Could Shield Mitochondrial Well being
Remarkably, it could even accumulate in, and shield, your mitochondria,10 the tiny organelles inside your cells that produce mobile vitality within the type of ATP. As defined in a 2021 paper:11
“Early research prompt (however didn’t rigorously set up) that OCTN1 is discovered within the mitochondria, permitting ET [ergothionione] accumulation on this organelle. Certainly, ET may shield mitochondrial DNA from oxidative harm as a result of hydrogen peroxide or UV publicity.
Since then, few research have investigated the intracellular localization of OCTN1 and ET. Mitochondrial dysfunction is implicated in a variety of issues and the therapeutic advantages of ET have been prompt to be mediated via safety of this organelle.
We lately demonstrated that ET protects mitochondrial morphology in transgenic Drosophila fashions of PD [Parkinson’s disease] (unpublished knowledge). Definitive proof of ET uptake and accumulation within the mitochondria is required.”
Ergothioneine — A Longevity Vitamin?
Ergothioneine additionally has anti-inflammatory, antimutagenic12 and cytoprotectant13 properties. Briefly, it protects your cells in opposition to all kinds of harm. “Depletion of ETT (ergothioneine) results in augmented oxidative stress and cell dying,” one research notes.14
As such, the authors prompt it’d signify a brand new vitamin. Nevertheless, as defined by Greger, nutritional vitamins are labeled as such “by the manifestation of overt dietary deficiency illnesses,” and no such illnesses have been recognized for ergothioneine. Or have they?
“Maybe deficiency illnesses are staring us within the face,” Greger says. Low plasma ranges of ergothioneine have been linked to frailty, heart problems, delicate cognitive impairment, dementia and Parkinson’s illness,15,16 for instance, all of that are rampant.
Others have prompt ergothioneine may be higher labeled as “longevity vitamin.”17 Whereas some nutritional vitamins is probably not important for all times, “longevity nutritional vitamins” seem like essential for prolonged health- and life span, and ergothioneine suits that invoice.
Well being Advantages of Ergothioneine
Whereas analysis into the well being advantages of ergothioneine continues to be in its infancy, ergothioneine has been proven to:
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Help wholesome mind perform, cognition18 and temper19 — As famous within the overview paper “Ergothioneine within the Mind”:20
Consuming two or extra parts of mushrooms per week has been proven to cut back your threat of delicate cognitive impairment by greater than half, in comparison with one portion every week or much less.21 One other research discovered individuals who consumed mushrooms thrice every week or extra had a considerably decrease threat of creating dementia, over a interval of six years, in comparison with those that solely ate mushrooms as soon as every week or much less.22 A 3rd research discovered seniors with early-stage Alzheimer’s illness who consumed one-third to a full teaspoon of powdered lion’s mane mushroom per day for a number of months noticed delicate however measurable enchancment of their cognitive perform and Actions of Each day Residing scores, in comparison with placebo.23 As famous within the 2022 overview paper, “Decline of Ergothioneine in Frailty and Cognition Impairment”:24
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Bolster the immune response, thereby lowering your threat of infections.25 |
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Shield cardiovascular well being by lowering oxidative stress, irritation and lipid peroxidation.26 |
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Enhance atherosclerosis.27 |
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Shield pores and skin and mitochondrial DNA from UV-related harm.28 |
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Promote eye well being and shield in opposition to age-related macular degeneration (AMD) and imaginative and prescient loss by neutralizing free radicals and decreasing oxidative stress within the retina.29 |
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Shield and keep the well being of your central nervous system by selling neuronal stem cell differentiation.30 |
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Shield fertility in males when taken two weeks earlier than administration of the anticancer drug cisplatin, which is thought to trigger testicular harm leading to infertility.31 |
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Gradual or forestall fibrosis by modulating ranges of inflammatory cytokines and mitigating oxidative harm in tissues.32 |
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Decrease your threat of most cancers, specifically breast most cancers.33 |
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Decrease all-cause mortality.34 |
A Cup of Mushrooms a Day Could Maintain the Physician Away
A 2019 research35 printed in Diet At this time, which in contrast ergothioneine intakes between varied international locations, discovered the bottom estimated every day consumption within the U.S., at 1.1 milligrams per day, and the best in Italy, at 4.6 mg per day. A main issue on this end result was believed to be Italians’ desire for ergo-rich porcini mushrooms.
Nevertheless, even simply including white button mushrooms to your every day weight loss program, which has among the many lowest quantities of ergothioneine, can greater than double your blood degree.
A retrospective research36 in Plant Meals for Human Diet, which checked out how every day mushroom consumption may have an effect on Sort 2 diabetes threat elements, discovered that consuming 1 cup of white button mushrooms a day raised ergothioneine concentrations from a imply of 317 nanograms per milliliter at baseline to 677 ng/mL on the finish of 16 weeks. Individuals with metabolic syndrome additionally skilled vital:
“… will increase within the antioxidant marker ORAC (oxygen radical absorption capability) and anti inflammatory hormone, adiponectin and vital decreases in serum oxidative stress inducing elements, carboxymethyllysine (CML) and methylglyoxal (MG).”
A Promising Therapeutic for Longer, More healthy Life Span
In closing, contemplate the next last ideas offered within the paper “Ergothioneine, Latest Developments”:37
“The distinctive chemistry of ET [ergothioneine] provides rise to its excessive stability and skill to build up within the physique, enabling a variety of cytoprotective and illness mitigating properties.
Whereas associations have been made between low blood ranges of ET and varied human issues, there may be a lot nonetheless unknown. Nonetheless, the uptake within the fetus and toddler, the close to, if not totally, ubiquitous presence in tissues and the avid retention by the physique are robust proof that ET performs a important function in human improvement and well being.
Quite a few animal research have additionally demonstrated its advantages, whereas stopping uptake via silencing OCTN1 seems to worsen pathology in these illness fashions.
It stays to be seen whether or not supplementation in people, particularly the aged or the subset of people with decrease blood ranges of ET (as a result of polymorphic variants of the transporter or weight loss program), may scale back the chance of age-related and different illnesses, or act as a therapeutic by slowing or halting illness development.
The protection profile of ET and regulatory approvals facilitate such research. With the fast surge in curiosity, it’s undoubtedly thrilling occasions for this distinctive … compound.”