Black fungus (Auricularia polytricha) is an edible wild mushroom sometimes known as tree ear or cloud ear fungus given its dark ear like shape. While predominantly found in China, it also thrives in tropical climates like the Pacific Islands, Nigeria, Hawaii and India. It grows on tree trunks and fallen logs in the wild but can be cultivated as well. Known for its jelly like consistency and distinct chewiness, black fungus is a popular culinary ingredient across a range of Asian dishes. It has like been used in traditional Chinese medicine for hundreds of years. This article reviews the uses, nutrients, and benefits of black fungus as well as any precautions you may need to take.
How is black fungus used?
Black fungus is usually sold in dried form. Before you eat it, it needs to be reconstituted in warm water for at least 1 hour. While soaking the mushrooms expand 3 to 4 times in size. Keep this in mind when you’re cooking as small amounts can go a long way. While black fungus is marketed under several names, it’s technically different than the wood ear mushroom (Auricularia auricula-judae) its botanical cousin. Nonetheless, these fungi boast similar nutrient profiles and culinary uses and are sometimes referred to interchangeably. Black fungus is a popular ingredient in Malaysian, Chinese, and Maori cuisine. It is a bit coarser than the wood ear mushroom and frequently used in soups. As it has a fairly neutral taste, it’s even added to Cantonese desserts. Just like tofu it absorbs the flavours of the dish it is a part of. Since the 19th century black fungus has been used in traditional Chinese medicine to alleviate symptoms of several conditions, including jaundice and sore throat.
Nutritional profile.
Below is what one quarter cup (7 grams) of dried black fungus consist of, nutritionally speaking.
- Calories: 20
- Carbs: 5 grams
- Protein: less than 1 gram
- Fat: 0 grams
- Fiber: 5 grams
- Sodium: 2 mg
- Cholesterol: 0 grams
As you can see, this mushroom is low in fat and calories but particularly high in fiber . The same serving size offers small amounts of potassium, calcium, phosporus folate and magnesium. These vitamins and minerals are vital to heart, brain and bone health.
Potential benefits of black fungus.
Despite the multiple uses of black fungus in traditional Chinese medicine, scientific research on it is still in the beginning stages. All the same, this mushroom has been noted for its potential immune-enhancing and antimicrobial properties. Just keep in mind that human research is limited and further studies are needed.
Packs with powerful antioxidants
Mushrooms, including Auricularia species, are generally high in antioxsidant . These beneficial plant compounds help combat oxidative stress in your body, which has been linked to inflammation and a range of diseases. Mushrooms often contain powerful polyphenol antioxidants. A diet high in polyphenols is associated with a lower risk of cancer and chronic conditions, including heart disease.
It could promote gut and immune health.
Similarly to various other mushrooms, black fungus boasts prebiotics mainly in the form of beta glucan. Prebiotics are a type of fiber that feeds your gut microbiome or the friendly bacteria in your gut. These promote digestive health and maintain bowel regularity. Interestingly, the gut microbiome is closely linked to immune health. Prebiotics like those in black fungus are thought to enhance your immune response to unfriendly pathogens that might otherwise make you sick.
It could lower your cholesterol.
The polyphenols in mushrooms may help lower LDL (bad) cholesterol. In turn lower LDL cholesterol may decrease your risk of heart disease. Still, researchers weren’t sure exactly how the fungi exerted this effect, and a single animal study in wood ears doesn’t necessarily apply to people eating black fungus.
It could promote brain health.
Mushrooms are thought to preserve healthy brain function. One test tube study revealed that wood ear mushrooms and other fungi inhibited the activity of beta secretase, an enzyme that releases beta amyloid proteins. These proteins are toxic to the brain and have been linked to degenerative diseases, such as Alzheimer’s. While these findings are promising but human research is needed.
It may protect your liver.
Black fungus may safeguard your liver from harm by certain substances. In one lab rat study, a solution of water and powdered black fungus helped reverse and protect the liver from damage caused by an overdose of acetaminophen, which is often marketed as Tylenol. Researchers linked this effect to the mushroom’s potent antioxidant properties. Further studies are still lacking.
Precautions for use.
Black fungus purchased from commercial suppliers is associated with few, if any side effects. Yet as most black fungus is sold dried, it’s important to always soak it before use due to its density and brittleness. It should always be cooked thoroughly to kill bacteria and remove residue. Studies show that boiling may even increase its antioxidant activity. Foraging for black fungus is not generally recommended given the risk of misidentification or contamination. Not only do wild fungi absorb pollutants from their environment, but eating the wrong mushroom can be poisonous or even fatal.
Black fungus is an edible mushroom that is a popular ingredient in Chinese cuisine. It is typically sold dry under various names such as cloud ear or tree ear fungus. It should be soaked and thoroughly cooked, before consuming it.
Emerging research indicates that black fungus offers many benefits, such as protecting your liver, lowering cholesterol and boosting gut health. It is also packed with fiber and antioxidants. While this fungus has also been used in traditional Chinese medicine but more studies are needed to assess its effects.
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