08/09/2025
Black fungus, which is commonly seen on the dining table, is actually a pillar of health.
Black fungus is a common sight on everyday dining tables. It might be a salad in a bento, tossed into a stir-fry, or cooked into a sweet soup made with black fungus and lotus seeds. Many people consider it a mere "side dish," a nice, crunchy texture but seemingly unassuming presence.
Black fungus isn't just a supporting role; it's a silent helper that protects our health. Research has long shown that the polysaccharides in black fungus help maintain immune balance, while melanin acts as a natural antioxidant shield, scavenging free radicals and delaying aging. Even more astonishingly, its iron and calcium content far exceeds that of meat, making its nutritional value comparable to expensive supplements.
Black fungus can be considered your daily friend. For breakfast, make a cup of black fungus juice for a smooth and digestive-friendly experience; enjoy a plate of cold black fungus salad for lunch, which is crisp and refreshing; and add some black fungus to your dinner stir-fry to instantly double your fiber intake. These seemingly small habits, when accumulated over time, become an extra layer of health insurance for yourself and your family.
The nutritional code of black fungus
Don't be fooled by its dark, unassuming appearance; black fungus holds a remarkable nutritional punch. Studies have found that it contains 20 times more iron than spinach and nearly 50 times more iron than meat. For women, teenagers, and even vegetarians prone to iron-deficiency anemia, black fungus can be a valuable "affordable iron supplement."
Let's take a look at the calcium content: Each kilogram of black fungus contains approximately 5.2 grams of calcium, over 80 times the calcium of meat. For the elderly, or women experiencing rapid bone loss after menopause, a little black fungus on the table every day is a secret weapon to protect bones.
Furthermore, black fungus contains approximately 10% protein, including essential amino acids like leucine and lysine, which are crucial for muscle maintenance. And its fat content? It's practically negligible, at only 0.2%. This means black fungus is a low-energy, high-nutrient food, providing a wealth of nutrients without causing caloric stress.
Even more remarkable is that most of its polysaccharides are 1,3-β-glucans, a structure that has been shown in numerous studies to regulate immunity, reduce inflammation, and even possess anti-tumor potential. Combined with its flavonoids and vitamins, black fungus can truly be considered a readily available "superfood" for Taiwanese people.
Putting the value of research into practice in everyday life
For me, the ultimate significance of all this scientific research lies in its relevance to our daily lives. Knowing that black fungus's polysaccharides can support immunity, I recommend using it as a daily pharmacy. Knowing its high iron and calcium content, I encourage you to use it to prevent anemia and osteoporosis. Knowing its exceptionally low fat content, I can tell you it's a safe ingredient to enjoy while managing your weight.
Black fungus isn't an expensive health supplement; you don't need to break the bank to own it. It's readily available in traditional markets and supermarkets. A little bit every day, cumulatively, is the simplest yet most reliable way to protect your health.
This is the beauty of preventive medicine - don't wait until you get sick to panic, but quietly pave a healthy path for yourself and your family through your daily diet.
References:
Research progress of Auricularia heimuer on cultivation physiology and molecular biology. Frontiers in Microbiology. 2022
https://www.frontiersin.org/....../fmicb.2022.1048249/full
Picture and text:Geneticist Zhang Jiaming
