Black Fungus: Benefits, Uses, and Side Effects

What is Black Fungus?

Black fungi belong to the Auricularia mushroom family and are dark in colour with a distinctive wrinkled, ear-like shape—hence their common names: cloud ear fungus or tree ear fungus. Thanks to their versatility and numerous health benefits, they’ve been used for centuries in traditional Chinese medicine and cuisine. In recent years, their popularity has steadily grown in Western countries as well. When consumed in moderation, black fungus can offer a range of health benefits, making it a valuable addition to your diet.

Uses of Black Fungus

Before adding black fungus to your meals, it’s important to know that these wild mushrooms are typically sold in dried form. To prepare them, soak in warm water for about an hour until they rehydrate and expand to four or five times their original size—only then are they ready for cooking.

Black fungus is highly versatile and used widely in Malaysian, Chinese, and Maori cuisines. While commonly added to soups, it also works well in salads and desserts, thanks to its neutral flavour and unique texture.

You can use them in the following ways:

• Stir-fried dish with various vegetables and meat of your choice

• Hot and sour soups

• Salads with appropriate dressing and vegetables of your choice (be sure to blanch them well before using them for salads)

• Braised variety, where black fungi are slow-cooked in soy sauce and sugar, makes for a wonderful side dish for your main vegetarian and non-vegetarian courses

Some precautionary measures to keep in mind when using black fungi in your meals:

• Always cook black fungi thoroughly to get rid of the bacteria.

• Buy black fungi from online and offline stores, and don’t try to pluck them on your own during your adventure trips. You can never be sure if you have picked the right fungi.

• Consume black fungi in moderate quantities, as these wild mushrooms are high in oxalate. This can increase your risk of kidney stones.

Another precautionary measure you can take is to have health insurance coverage. This ensures that you can promptly get treatment in case of any illness or injury. If you want to cover your family as well, remember to buy family health insurance.

Benefits of Black Fungus

Some of the important black fungus benefits you can enjoy if you consume this in moderation are:

1. Packed with nutrients

Black fungus is loaded with nutrients essential for your overall physical and mental health. Here are the nutrients available in about ¼ cup of dried black fungus:

• Calories: 20

• Carbs: 5g

• Protein: Around 1g

• Fibre: Around 5g

• Sodium:2mg

To understand how beneficial these wild mushrooms are for your health, here’s a breakdown of the Daily Recommended Values (DRV) provided by 1 cup of black fungus for key nutrients:

• Riboflavin: 18% DRV

• Vitamin B3: 11% DRV

• Vitamin B5: 3% DRV

• Folate: 3% DRV

• Vitamin B6: 2% DRV

• Iron: 9% DRV

• Magnesium: 6% DRV

• Potassium: 4% DRV

• Phosphorus: 4% DRV

• Calcium: 3% DRV

• Zinc: 3% DRV

• Fibre: 70% DRV

2. Rich in antioxidants

These wild mushrooms are good sources of polyphenols. These are effective antioxidants that reduce your risk of chronic diseases.

3. Improves Gut Health

Black fungus is a rich source of beta-glucan prebiotics, which support the growth of beneficial bacteria in your gut. This helps improve digestion and regulate bowel movements. Since gut health is closely linked to overall immune function, consuming black fungus in moderation can also contribute to a stronger immune system.

4. May reduce cholesterol levels

Black fungi contain polyphenols, which, according to experts, play a critical role in managing bad cholesterol (LDL).

5. May help in overall brain health

Certain wild mushrooms, like black fungi, according to a few studies, could limit the production of beta-secretase. This enzyme releases beta-amyloid proteins, which could lead to brain degenerative ailments like Alzheimer’s, dementia, etc.

6. May promote liver health

Packed with antioxidants, black fungi keep your liver protected and safe from damage caused due to overdose of certain medications. However, it’s important to note that more research is needed to fully understand the role of black fungus in disease prevention and supporting the health of vital organs.