Mushroom consumption linked to lower dementia risk

A study from the National University of Singapore, published in the Journal of Alzheimer's Disease, found that eating more than two servings of cooked mushrooms weekly may reduce the risk of mild cognitive decline in seniors by about 50%. This condition is often seen as a precursor to Alzheimer's disease.

Study details and results

The research followed 663 people aged 60 and older from 2011 to 2017, analyzing their diets and cognitive changes. Eating one to two servings per week, or about 150 grams of cooked mushrooms, was linked to a 43% risk reduction, while eating more than two servings was linked to a 52% reduction. A similar trend was found in a Japanese study involving the CIRCS program, published in the British Journal of Nutrition.

Ergothionine and its role

Researchers believe the protective effect of mushrooms comes from ergothionine, an antioxidant the body cannot make on its own. This compound is especially found in mushrooms like porcini and is resistant to cooking, making it easy to include in meals. Low levels of ergothionine in the blood have been linked to a higher risk of cognitive decline, dementia, and Parkinson's disease.

Ergothionine’s brain benefits

Ergothionine helps protect the brain by reducing inflammation, shielding nerve cell membranes from oxidative stress, and supporting communication between neurons. A study in the Food Chemistry journal found that porcini mushrooms have a particularly high concentration of the compound, outperforming more common mushrooms like Paris mushrooms. Shiitake and oyster mushrooms also contain significant amounts.

Anti-inflammatory diets and dementia

A Swedish study of 1,865 people over 60 showed that an anti-inflammatory diet could reduce dementia risk by 21 to 29%, even in those with Alzheimer's-related biomarkers. Mushrooms fit into a broader strategy of eating for long-term brain health, rather than being a singular solution.

Global dementia challenge

With nearly 57 million people living with dementia globally in 2021 and 10 million new cases each year, the need for accessible prevention strategies is urgent. By 2050, new cases are expected to rise by over 116%, making affordable and easy-to-prepare foods like mushrooms a practical option for reducing risk.