Dietary Sources of the “Longevity Vitamin” Ergothioneine
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- Опубликовано: 1 окт 2023
- What are the benefits of ergothioneine for longevity? It may be even more important to include mushrooms (or tempeh) in our diet as we age.
Note that unlike oyster mushrooms, white, crimini, portobello, shiitake, and morel mushrooms should not be eaten raw. I have a video coming out about this but wanted to give everyone a heads up.
For more on the mushroom-cancer connection, see Medicinal Mushrooms for Cancer Survival (nutritionfacts.org/video/medi....
I mentioned I may add mushrooms to my Daily Dozen checklist. You can learn all about the original checklist in my book How Not to Die (nutritionfacts.org/book/how-n...) or the Daily Dozen page (nutritionfacts.org/daily-dozen/).
For more on how to live your longest, healthiest life, preorder my new book How Not to Age (nutritionfacts.org/book/how-n.... (As always, all proceeds I receive from all of my books (nutritionfacts.org/books/) are donated to charity.)
New subscribers to our e-newsletter always receive a free gift. Get yours here: nutritionfacts.org/subscribe/.
Have a question about this video? Leave it in the comment section at nutritionfacts.org/video/dieta... and someone on the NutritionFacts.org team will try to answer it.
Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at nutritionfacts.org/video/diet.... You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.
Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
Captions for this video are available in several languages; you can find yours in the video settings. View important information about our translated resources: nutritionfacts.org/translatio...
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Dr. Greger's next webinar, How Not to Age, is coming up on October 6. For more information and to register, go to: nutritionfacts.org/webinar/how-not-to-age-webinar/
One question, doctor. Is it advisable to eat legumes (beans, lentils, chickpeas) when you have an autoimmune disease? Some nutritionists advise against consuming them due to their antinutrients and lectins.
Thank you so much.
Please update your app with a bakers dozen to include mushrooms or Tempe. I use your app daily. Also, can you cover functional mushroom coffees and creamers like Lairds
Very interesting, but two questions occur;- 1) Is ergothioneine heat stable, i.e. does steaming or cooking mushrooms destroy it, (2) Do other plant nutrients block (or accelerate) absorption of ergothioneine?
Great questions!! I hope someone at Plant - Based answers (like Dr. Greger!!)
If I look at the mentioned trial with mushroom powder it seems to be heat stable - to a certain extent.
Chinese, Japanese and Koreans have been eating mushrooms for centuries. They are cooked by steaming, boiled (as in soups), sauteeing, braised but never fried nor baked/broiled. But in these societies, they are eaten only in small quantities bcz of the belief that it can raise uric acid and the risk for rheumatoid arthritis. (Eating a whole Portobello mushroom in one meal, is unthinkable, for example.) But I never saw these side effects mentioned in the American vegan community or research literature.
Mushroom experts say that mushrooms should always be cooked. Their numerous beneficial compounds are only ever increased in availability by cooking, and are nearly impossible to overcook.
@@justwhistlinpixieyes, even most edible mushrooms have low amounts of toxins that are destroyed by cooking, so it's much better to eatthem cooked.
Don’t forget to cook them. There’s a nutritionfacts video from 14 July ‘21 about the need to cook mushrooms.
That cooking recommendation only applies to Agaricus bisporus, which is sold under several names: button mushrooms, cremini, and portobello (sometimes portobella). And even there it was only found to be mildly carcinogenic to rats. There’s no evidence it’s carcinogenic to humans. But better safe than sorry.
@@broddr It's not necessarily about carcinogenicity, but the fact that mushroom cell walls are composed of chitin. Chitin needs to be cooked or treated with a solvent, like alcohol, to be broken down and free up the nutrients. That's my understanding, anyway.
@@ExplodingPsyche Depends on the shroom. Shiitake need only light stir/steam lion's mane even less. You can pretty much tell from the rigidity of the tissues, others like maitake are pretty delicate too. Oyster about the same as shiitake I would say.
Thanks a lot. I am a WFPB VEGAN. This week I ate about 1000g shiitake mushrooms and 600g oyster mushrroms. My bloating is gone, and my hair is reversing greying. But this week I also added spicy dried peppers and fermented carrots, which should also help. Plus, this week I doubled my time to exercise besides the normal daily 1.5 hour walking. Anyway, many thanks to your advices in How Not to Age, and your advices really work. God bless!
Make sure you have enough choline or you will get fatty liver from this amount of mushroom. PLease see Pubmed.
I am glad that I buy a pound of shiitake every week and figure out ways to incorporate them into recipes. Thanks for this technical video.
Thank you, I was ignorant of this.👍
Yessss over a million subscribers!!!
I love how much I learn by watching your videos, Dr. Greger.
Wow, a million subscribers! Congratulations, Dr. G !!💚
Gosh, I guess I'll need to start including more mushrooms to my diet. I'm glad to see that porcini is high on the list as they are highly accessible and therefore, likely more affordable for all.
This Doctor Rocks!
I’m now using the daily dozen and tweaks as my primary guide on this plant journey.
This good man is a game changer. Thanks for all the valuable information.
This is why you as a gardner go "No dig/ No till" 🌱
Thanks Sir for all the education.
Thank you for this great information Dr. Greger. And congratulations on busting the million mark! You deserve it and more. I cannot believe the efforts you and your team put in to provide us with all this great evidence based information.
Will your team be adding Mushrooms to the Daily Dozen? I think this would be very helpful.
Amazing recap. So much information packed in a short video. Thank you Dr. Greger for these. You are really helping people live healthier.
re-cap ;-)
He sure is a picture of health...lol
Quality content as always
One more reason to love tempeh!
Indeed !! 👍I eat tempeh 1-2 times a week! 😃
Thanks Dr Greger for all you do.
Nice video. Very important information. Thank you.
Superbly good! Thanks!
Fascinating! Thank you for the coverage
Thanks for not keeping us in the dark about this!
Ah, I knew it was mushrooms before our Dr. Greger let us know what we need to get egothioneine into our systems ... !! 😃 Thank you, Dr. Greger and congrats on the release of "How Not To Age" !! 🙏
Dr. Bruce Ames lives two doors away from us. He's in his 90's so maybe he takes his own biochemical advice about ergothioneine.
The great Bruce Ames!
Wow! Neato
Excellent additional information on the benefit of mushroom
I love this channel!
I got some oyster mushrooms ready to eat, but growing my own again is definitely a good idea!
How do you grow your own?
Excellent information and concise presentation, Dr. Greger. Thank you!
Fascinating as usual, thank you so much!
Thank you so much!! 😊
Could you please do one video on recommendations re: taurine??
Thanks for the great info! Never knew mushrooms could be so powerful.
I like to buy dried porchini and turn them into a powder and sprinkle the powder over soups and stews. To enhance the broth
But you have to be careful about the dirt/sand in the dried mushrooms. If you see the directions, they tell you to drain away the reconstituting water after soaking them, it's got a lot of dirt in it. I think it also depends on the brand of mushrooms and where they come from etc. It's a good idea though.😊
@@ocelotcat Dirt is great for getting your extra B12 ;).
@@11235Aodh ha ha 🙄
Excellent !!! You save many human being.
LMAO, like I need a reason to eat mushrooms...mine is "cus they're delicious!"...but I do think I'll try one of those kits you mention.
I think mushrooms needs to become a new series of videos
Thank you. I also heard that placing mushrooms in the sun for 20 mins or so doubles the amount if vitamin d level. Keep this great longevity info comin!!
I never thought of that, I'll go & try that.
Makes sense since obviously mushrooms are naturally grown in the sun via the soil.
King OYSTER mushroom noodles are fabulous
Good info!
Thank you, Dr. Greger! 😢❤❤❤❤❤
Sigh, I will end my days eating, grazing and chewing all day long like a cow in order to be able to eat all these healthy foods on a daily basis😉 (“just” another cup of mushrooms😎). Dr. Fuhrmann promotes eating mushrooms everyday with focus on cancer prevention. I already eat mushrooms several times a week but have resorted to using mushroom powder too as it is easier to integrate in meals to help with consistent intake. Thanks for this interesting facet of mushrooms Dr. Greger!
Thanks Dr. G. I'm eating my lionsmane miso soup w/ broccoli & tofu as I listen.
Thank goodness I love mushrooms !
I love mushrooms but what would be a good amount? Thanks
I would love to know if Ecological Shiitake powder could have the same effect as normal mushrooms.
I will add more mushroom to my diet, from tomorrow!
regarding mushrooms, what is the recommendation for someone with a tendency for gout flare-ups? How often and how much without causing a flare-up? Do cooked mushrooms or reconstituted from dehydrated make a difference or powdered in the form of a supplement (not my first choice, but if that is what works). Does cooking reduce purines?
Ofcourse, haven't heard of ergothioneine but did grow oyster mushrooms. New vitamin!❤
Add them to the list!
No.
#ClassicGreger - hitting the ball out of the park!!!
Can we also use reputable Ergotheinine supplements in conjunction with eating mushrooms? Because if it’s bioavailable through supplementation that’d be helpful on the days or weeks you can’t access mushrooms reliably, like traveling, food deserts, etc.
I hope you cover the best mushrooms to eat raw vs cooked.
I don't believe any mushrooms should be eaten raw. They need to be cooked to break down the chitin or they're not digestible.
But how do we improve ergothioneine transporter function?
Eat a bit more ergothionene/mushrooms (or eat them more regularly) to compensate for decreased transporter function.
Use a conjunction
But what's the recommended daily dose?
Does it survive cooking/frying?
im guessing since he talked about "prepared" ones
Dr. Greger, thank you for the information but how about the covid shot that you advertised you got? Are you adding that to your longevity list?
Im surprised this comment is still here!!!
There is A LOT packed into here. Regular mushroom consumption appears to be very health promoting!
What about mushroom “coffees”?
Do it🎉
just a marketing trick for the most part as the mushroon content is so low and not biologically available
@@michaelbishop9157hot water extract powder?
Is there any in yeast?
Do canned cooked mushrooms work?
What are some good recipes with mushrooms?
Chicken marsala
Is nutritional yeast a decent source?
Great video, but annoyed by the fact that the mushrooms with the highest concentrations are the very expensive. 😠
Thank you. Regards.
I was reading it’s very high in black turtle beans and red kidney beans, both are cheap
@@seitanbeatsyourmeat666 Ah Thank you. I will look into it. Regards.
I have gout that is triggered by mushrooms. Any other veggie sourves?
Thank you, I was considering stoping eating mushrooms and you corrected me. Much appreciated.
Heavens no, many types of raw ORGANIC mushrooms have healthy benefits. Many mushrooms also offer a source of D.
@@MrConformationraw mushrooms are not good for you. Our bodies can't break up the chitin cell walls easily so you won't absorb most of the nutrients
Mushrooms are a key element of Dr. Fuhrman's GBOMBS: greens, beans, onions, mushrooms, berries, and seeds.
@@bhami I like Fuhrman but he's not as science-based as Greger unfortunately
I’ve found some dehydrated mushroom crisps from Rythm that are delicious!
Can you tell me where you purchased them? Please
Do you agree with Dr Thomas Seyfried that cancer is a metabolic disease caused by broken mitochondria? Prevented through diet and lifestyle? Fixed by removing cancers 2 x fuel sources? Please have someone look into this and do a podcast on it. Sounds ground breaking yet so clear and simple.
I read it’s also found in black turtle beans and red kidney beans, garlic and broccoli?!
Has anyone figured out the most convenient, efficient and cost effective way to supplement this?
Well, I’m glad oyster mushrooms form a major component of my whole foods. For a while, I suspected them as being a naughty creature to chuck down my throat, oyster mushrooms being a carnivorous mushroom. However, I enjoyed the addictive naughty flavour in my micro green gourmet salad. It tastes like marinated flesh after leaving it in the dehydrator under controlled temperatures. This may not be the standard recommendations for consuming them, but I enjoy the freedom associated with rule breaking, as today’s recommendations are subject to tomorrow’s medical disasters.
Thanks to Dr. Greger for pooling all the studies and reducing my pubmed induced eye strain.
Is nutritional yeast an ergothioneine food?
No.
It might well be just me (bad hearing, bad hardware, etc.), but I am left thinking that a better microphone, or perhaps a better recording environment, would improve the sound quality of this presentation.
How can you make mushrooms keep longer? While it helps to wrap them in paper towels and store them in a paper bag, I'm looking for more ideas. I'd eat mushrooms much more consistently if I could get them to keep longer.
freeze it
I cook a large batch once a week and freeze them in small containers. I serve them on top of starches like rice, whole grains and potatoes. I also put them in my large, bi-weekly veggie soups, which I freeze in mason jars.
I take button mushrooms home and without washing them put directly into a freezer storage container and freeze. I wash them when ready to use. They taste as good as fresh.
[06:10] Baker’s Dozen
Thanks, but what do you recommend for those of us who don't like to eat mushrooms? There must be some alternative?!
How about dried?
You can add them into anything. I put in gravies, sauces, and there is coffee, and chocolate, into nut butters, desserts, etc.
You can buy mushrooms in capsules too. Worth it!
@@lindapb6529 Thanks, that might indeed be an option. I will check if my local supermarket has dried mushrooms.
I'll admit that I'm not a fan of the taste, but mixed in with some other vegetables in a stir-fry hides the taste... at least for me.
you can take capsules
Tempeh
hmmmmm........I try to eat mushrooms 2 to 3 times a week.........I might consider upping my mushroom game and have them everyday.........perhaps I'll try eating some dried mushrooms as a mini-snack......they aren't the greatest tasting but with a little water and with something else it won't be so unpleasant.........
Interesting presentation!👍🏻
What if similar previously underrated nutrients are indentified in foods of animal origin? Are there any? E.g. mussels are very rich in Taurine, and Taurine levels seem to decline with aging and lngevitiy of Taurine supplemented mice in one experiment was impressive.
I'm sure mussels are very rich in other compounds as well, cleaning the ocean floor all the time.
Does ergothioneine exist in dried mushroom powder?
Why did the evolution drop out such an important ingredient in ability to synthesize it in the body? Found only in Fungi and not in plants or animals. Strange! I understand the evolution related to vitamins. Well start eating mushrooms shitakii or any other time. No need to buy capsules or prepared products because while mushrooms have other more important ingredients that too we need. Do little more searching.
We dropped the ability to synthesize it because we don't NEED it to survive and reproduce. We suffer a few consequences from oxidative stress, but we can still pass on our genes
I wonder if canned mushrooms are effective also?
...or dried mushrooms.
@@paulcohen6727 I think dried ones are good, Dr. Gregor uses them, on one of his videos he said he buys them in bulk
How much is a serving? Anyone know?
I didn't add mushrooms as much as I did tempeh. Mushrooms seem to be an unreliable source as the amounts vary wildly depending on the growing conditions.
what if ur allergic to mushrooms just eat tempeh?
tempeh is a mushroom. It's mushroom mycelium grown on soy beans.
@@Lyn-ud3qe oh
I loathe fungi, unfortunately, but one of my dogs, who has canine dementia is on a powdered lion's mane supplement: perhaps capsules will be the way forward.
Oyster mushroom shoarma/shawarma is soo good
What shawarma !
@@samiryan214 Its usually lamb meat with cumin, paprika, salt, pepper & a little bit of turmeric & cinnamon served with bread, vegetables & garlic sauce.
Wonder how long before the supplement industry picks up on this.
There are already lots of mushroom supplements, in powder and capsules, including Lion's Mane. Yes, hopefully they do become aware of this information.
@@The1234craig I mean it isn't being touted everywhere like resveratrol or curcumin were when the supplement industry decided they were the new big thing.
Mind blown. We're walking around on the cure to many of our problems, even hangovers (not me, I have 'phantom hangovers', this is serious news for me this ET story, TY), the glutathione/ET is right under our feet! Gonna be looking for maybe 50mg ET/day. Thanks!
Like *b12?*
G BOMBS?
Hard to go wrong with Dr. Fuhrman's recommendation here. It is quite similar to Dr. Greger's daily dozen.
I’m curious: can someone pass this under the nose of Dr. Paul Stamets, the worlds leading mycologist? I stopped eating white button mushrooms because of the apparent cancer risk when eating them raw. (Which I did) I’m wondering what the balance of risk is.
Why would you eat them raw? Same for beans and potatoes, don't eat raw.
@@11235Aodh cuz theyre delicious raw. north American cuisine dictates that mushrooms can be eaten cooked or raw depending on application.
Theres not mushroom in the daily dozen for these happy guys (fungi) 😂
isnt ergot a psychdelic?
Oh, so now I need a bag of taurine, a bag of carnitine and a bag of ergothioneine.
Not essential just like lycopene. 😂
We'll need 50 supplements to keep ourselves in good health lol 😊
Magic mushrooms
😂
Save soil, indeed! In Europe glyphosate is being pushed (O, i hate that!)
Costco has really nice Baby Bellas at a reasonable price.
Guess where else this mystery metabolite is found? Fulvic acid supplementation!
Probably because fulvic acid is made of decayed plant matter, so another form of fungi
WHAT are you waiting for Doc? ADD MUSHROOMS for a for a Dr. Greger's Daily Baker's Dozen
Mushrooms
I barely ate mushrooms. 😭
I eat a cup of mushrooms a day.
In deed
Eat mushrooms!