Longevity and mushrooms: why centenarians eat them every day

In an era where the pursuit of healthy longevity represents one of the primary goals of modern science, observing the eating habits of the planet's longest-lived populations reveals a surprising fact: the regular consumption of mushrooms. This article explores in depth the scientific reasons, biological mechanisms, and epidemiological evidence linking mushroom consumption to increased life expectancy, analyzing in detail the bioactive compounds responsible for these effects and how they can be integrated into the daily diet.

Longevity: the mystery of the blue zones and the role of mushrooms

The so-called "Blue Zones", geographical areas where the concentration of centenarians significantly exceeds the global average, have always fascinated researchers and nutritionists. Among the common denominators of these long-lived populations, the regular consumption of mushrooms is emerging with increasing evidence, a food that contemporary science is rediscovering as a veritable elixir of life.

When Dan Buettner, an explorer and researcher for National Geographic, identified the five Blue Zones of the planet - Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Icaria in Greece, and the Adventist community of Loma Linda in California - he immediately noticed some common characteristics in their diets. In addition to the predominance of plant foods, legumes, and whole grains, a recurring element was the frequent consumption of mushrooms, particularly in the diets of the populations of Okinawa and Sardinia, two of the regions with the highest concentration of centenarians in the world.

Data collected by the Okinawa Centenarian Study, one of the largest longitudinal studies on centenarians, reveals that 97% of Okinawan centenarians consume mushrooms at least three times a week, with a significant percentage consuming them daily in the form of soups, side dishes, or infusions. Similar eating habits have been documented among the centenarian shepherds of Barbagia, in Sardinia, where porcini and cardoncelli mushrooms are a fundamental component of the traditional diet.

But what are the bioactive compounds present in mushrooms that could explain this correlation with longevity? And how do they act at the cellular and molecular level to counteract aging processes? In this article, we will explore in detail the mechanisms of action, scientific evidence, and practical applications of what could be defined as the "fungal factor" of longevity.

The science of longevity: understanding the mechanisms of aging

Before analyzing the specific role of mushrooms in promoting longevity, it is essential to understand the biological mechanisms of aging that contemporary science has identified as potential targets for interventions aimed at extending healthy life.

Aging is not a unitary process, but the result of the progressive accumulation of damage at the molecular, cellular, and tissue levels. Biogerontology, the science that studies biological aging, has identified nine hallmarks of the aging process: genomic instability, telomere attrition, epigenetic alterations, loss of proteostasis, deregulated nutrient sensing, mitochondrial dysfunction, cellular senescence, stem cell exhaustion, and altered intercellular communication.

Each of these processes contributes to the functional decline of the organism and the increased risk of age-related diseases. Contemporary research is focusing on identifying compounds capable of positively modulating one or more of these processes, thereby slowing biological aging and extending the healthspan.

Mushrooms, as we will discover in the following paragraphs, contain a wide range of bioactive compounds that appear to act simultaneously on different aging mechanisms, thus representing a polyvalent approach to promoting longevity. To delve deeper into the biological mechanisms of aging, the Italian National Institute of Health (Istituto Superiore di Sanità) offers authoritative and up-to-date scientific resources.

Bioactive compounds in mushrooms: a natural pharmacy

Mushrooms represent a veritable treasure trove of bioactive compounds, many of which possess unique properties in modulating fundamental biological processes for longevity. Science has identified hundreds of active molecules, each with specific mechanisms of action.

Beta-glucans, structural polysaccharides present in the cell walls of mushrooms, represent one of the most studied classes of compounds for their health effects. Mushroom beta-glucans possess a unique molecular structure that makes them particularly effective in modulating the immune system, reducing chronic low-grade inflammation (inflammaging), one of the main drivers of aging. Studies conducted on animal models have shown that supplementation with beta-glucans from mushrooms can increase lifespan by up to 30%, primarily through the reduction of systemic inflammation and the enhancement of immune defenses.

Triterpenes, another class of compounds abundant in mushrooms such as Reishi (Ganoderma lucidum), possess adaptogenic and anti-inflammatory properties. Reishi triterpenes have been shown to inhibit the 5-alpha-reductase enzyme, thereby reducing the conversion of testosterone to dihydrotestosterone and positively modulating the hormonal profile in male aging. Furthermore, these compounds show selective cytotoxicity towards cancer cells, representing a potential chemopreventive agent.

Ergothioneine, a sulfur-containing amino acid with potent antioxidant properties, is particularly abundant in mushrooms. Ergothioneine possesses a unique chemical structure that allows it to selectively accumulate in tissues subject to oxidative stress, such as the liver, kidneys, and lens, protecting them from free radical damage. Unlike other antioxidants, ergothioneine is not rapidly metabolized but remains in the tissues for prolonged periods, providing lasting protection against oxidative stress.

Lovastatin, a compound initially isolated from the Pleurotus ostreatus (oyster mushroom), is now widely used as a drug to reduce cholesterol levels. The natural presence of lovastatin in edible mushrooms suggests a potential role in the prevention of cardiovascular diseases, one of the leading causes of mortality in elderly populations. Epidemiological studies have shown that regular consumption of mushrooms containing lovastatin is associated with a 15-20% reduction in the risk of major cardiovascular events.

Epidemiological studies: the evidence of the link between mushroom consumption and longevity

Beyond laboratory evidence on the mechanisms of action of bioactive compounds, numerous epidemiological studies have directly investigated the association between mushroom consumption and longevity in human populations, providing convincing data on the potential of these foods to promote a longer and healthier life.

The prospective study conducted on over 13,000 elderly Japanese individuals (The Ohsaki Cohort Study) found that regular mushroom consumers (at least three times per week) had a 16% lower risk of all-cause mortality compared to non-consumers. The protective effect was particularly marked for mortality from cardiovascular diseases (-19%) and cancer (-13%). The researchers attributed these benefits mainly to the high content of ergothioneine and beta-glucans present in shiitake and maitake mushrooms, the most consumed in the studied population.

A case-control study conducted in Italy analyzed the eating habits of 507 centenarians and 2,535 younger controls, revealing that regular mushroom consumption (at least four times per week) was associated with a 34% higher probability of reaching 100 years of age. The association remained statistically significant even after adjusting for confounding factors such as education level, physical activity, smoking, and alcohol consumption. The mushrooms most consumed by Italian centenarians were porcini (Boletus edulis), chanterelles (Cantharellus cibarius), and Caesar's mushrooms (Amanita caesarea).

Research conducted as part of the European Prospective Investigation into Cancer and Nutrition (EPIC) involved over 450,000 participants from ten European countries, following them for an average of 13 years. The results showed that high mushroom consumption (more than 20 g per day) was associated with a 7% reduction in total mortality, with more pronounced effects in men (-9%) than in women (-5%). The researchers estimated that increasing mushroom consumption by 20 g per day could translate into a gain of about 6 months in life expectancy at age 50.

A longitudinal study conducted in China on over 15,000 elderly individuals found that mushroom consumption at least five times per week was associated with a 22% lower risk of developing mild cognitive impairment, a common precursor to senile dementia. Participants who regularly consumed mushrooms also showed better scores in memory and executive function tests, suggesting a protective effect on brain health in aging.

To consult Italian epidemiological studies on the relationship between nutrition and longevity, the Epicentro portal of the Italian National Institute of Health represents an authoritative and constantly updated resource.

Medicinal mushrooms and longevity: a scientific approach to tradition

Traditional Chinese Medicine and other ancient medicines have used mushrooms for therapeutic purposes for millennia, attributing to them longevity-promoting properties. Modern science is now validating many of these traditions, identifying the responsible bioactive compounds and their mechanisms of action at the molecular level.

Reishi (Ganoderma lucidum), known as the "mushroom of immortality" in Traditional Chinese Medicine, is perhaps the most studied mushroom for its longevity-promoting properties. Reishi contains over 400 different bioactive compounds, including polysaccharides, triterpenes, peptides, and ganoderic acids, which act synergistically to modulate the immune system, reduce inflammation, and protect against degenerative diseases. In vitro and animal studies have demonstrated that reishi extract can activate the Nrf2 signaling pathway, a master regulator of the cellular antioxidant response, and inhibit the NF-κB pathway, an important mediator of chronic inflammation.

Cordyceps (Cordyceps sinensis), a fungus parasitic on insects used in Tibetan medicine, has demonstrated properties for enhancing physical performance and resistance to fatigue. Cordyceps increases mitochondrial ATP production by improving oxygen utilization at the cellular level, an effect particularly valuable for counteracting the decline in mitochondrial function associated with aging. Clinical studies on the elderly have shown that supplementation with cordyceps significantly improves aerobic capacity, muscle strength, and quality of life.

Maitake (Grifola frondosa), called the "dancing mushroom" for its characteristic shape, is rich in beta-glucans with a particularly complex molecular structure (D-fraction and MD-fraction). Maitake beta-glucans possess potent immunomodulatory activity and have demonstrated hypoglycemic and hypolipidemic effects in clinical studies. Maitake's ability to improve insulin sensitivity and reduce blood lipid levels makes it particularly useful in preventing metabolic syndrome, a condition that accelerates biological aging.

Shiitake (Lentinula edodes), one of the most consumed medicinal mushrooms in the world, contains a unique compound called lentinan, a beta-glucan with documented antitumor and immunostimulatory properties. Lentinan activates specific populations of immune cells, including dendritic cells and macrophages, enhancing immune surveillance against tumor cells and infections. In Japan, purified lentinan is approved as an immunoadjuvant agent in the treatment of gastric cancer.

Chaga (Inonotus obliquus), a fungus parasitic on birch trees common in northern regions, is exceptionally rich in antioxidants, particularly fungal melanin and betulinic acid. Chaga has the highest ORAC (Oxygen Radical Absorbance Capacity) value among all known foods, exceeding by several times that of berries and spices traditionally considered rich in antioxidants. This extraordinary antioxidant capacity translates into potent protection against oxidative stress, one of the main mechanisms of cellular aging.

Longevity: integrating mushrooms into the diet for healthy longevity

The scientific evidence analyzed in this article converges to suggest that the regular consumption of mushrooms, both edible and medicinal, may represent an effective strategy for promoting healthy longevity, countering the main biological mechanisms of aging.

From immunomodulatory beta-glucans to antioxidant ergothioneine, from adaptogenic triterpenes to cholesterol-lowering lovastatin, mushrooms offer a unique arsenal of bioactive compounds capable of acting simultaneously on different fronts of the aging process. Epidemiological evidence, supported by laboratory and clinical studies, suggests that the regular inclusion of mushrooms in the diet can contribute to reducing the risk of age-related chronic diseases, maintaining cognitive function, preserving cardiovascular health, and enhancing immune defenses.

Although further studies are needed to optimize doses, formulations, and methods of intake, current data support the recommendation to consume mushrooms at least three to four times per week, varying the species to benefit from the complete spectrum of bioactive compounds. For those seeking a more concentrated approach, standardized extracts of medicinal mushrooms offer a viable alternative, provided they are of guaranteed quality and taken under appropriate supervision.

In an era characterized by an increase in life expectancy but not necessarily in the quality of years lived, mushrooms represent a precious ally in achieving not only a longer life but especially a healthier, more active, and fulfilling life. As demonstrated by the centenarian populations of the Blue Zones, the integration of mushrooms into daily eating habits can constitute an important piece in the mosaic of healthy longevity, alongside other lifestyle factors such as regular physical activity, stress management, and meaningful social relationships.