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March 24, 2020 • Healthy Eating & Nutrition

Mushrooms for Boosting Immunity

Sauteed Mushrooms

If you are looking for a delicious way to kick up your immunity, enjoy more shitake mushrooms. That was the exciting conclusion from a clinical trial conducted to evaluate the effects this exotic, hearty mushroom has on immune function. For this study the researchers had 52 adults consume a daily four-ounce dose of shitake mushrooms for four weeks. Based on blood tests performed both before and after the experiment, the researchers noted enhanced functioning in special germ-fighting cells after the four weeks of daily mushroom consumption. As an additional bonus, the daily dose of mushrooms also lowered blood levels of potentially damaging inflammatory proteins.

Asparagus, Mushroom, and Scallion Sauté

Serves 4-6

This is an easy and scrumptious side dish that is filled with nutritional zip.


  • 1 bunch of asparagus, trimmed and cut crosswise in half
  • 5 scallions, white and green parts, sliced into one inch pieces
  • 1 eight oz. container of mushrooms of choice, sliced
  • 2 garlic cloves, minced
  • 2 tbsp. extra virgin olive oil
  • Salt and fresh cracked pepper to taste
  • Juice of ½ lemon


Heat olive oil over medium high heat in a skillet. Add asparagus, onions, mushrooms, salt, and pepper, and sauté stirring often to prevent burning but allowing the vegetables to develop browned, roasted spots. When the asparagus begin to release moisture, about 3-4 minutes, add garlic, reduce heat to low, and cover with a lid so they can steam in their own moisture until they are crisp-tender, about 2 minutes. Squeeze in the fresh lemon juice, more pepper, and serve.

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(Journal of the American College of Nutrition, 2015; 1DOI:10.1080/07315724.2014.950391)