为什么我们应当每周吃蘑菇

以下是您提供的关于蘑菇中麦角硫因（Ergothioneine）是否为抗阿尔茨海默病元素的文字翻译成中文：

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**麦角硫因（Ergothioneine）是否为抗阿尔茨海默病元素**

麦角硫因是一种含硫氨基酸，在某些蘑菇（如大王菇、舞菇、平菇、香菇和牛肝菌）中含量较高，显示出作为神经保护化合物的潜力，可能有助于减轻阿尔茨海默病（AD）的风险或进展。以下是基于现有证据的简要概述：

### 支持证据：
1. **抗氧化和抗炎特性**：麦角硫因是一种强效抗氧化剂，可保护细胞免受氧化应激的损害，而氧化应激是AD病理学的关键因素。它能减少活性氧（ROS）和神经炎症，这些与β-淀粉样蛋白（Aβ）斑块形成和tau蛋白缠结（AD的标志性特征）有关。
2. **神经保护**：研究表明，麦角硫因可防止神经元损伤。例如，体外研究显示，它能保护神经细胞免受氧化应激诱导的衰老，并提高神经退行性变模型中的细胞存活率。
3. **认知益处**：观察性研究表明，血液中麦角硫因水平较高与老年人更好的认知功能和较少的脑萎缩相关。患有痴呆或轻度认知障碍（MCI）的人群通常比健康个体具有更低的麦角硫因水平。
4. **蘑菇摄入**：一项2011-2017年在新加坡进行的研究，涉及600多名老年人，发现每周食用两份以上蘑菇与较低的MCI风险相关，这可能与蘑菇中的麦角硫因有关。
5. **动物研究**：在AD小鼠模型（如5XFAD小鼠）中，麦角硫因补充剂降低了氧化应激、淀粉样蛋白斑块，并改善了葡萄糖代谢，提示其可能减缓AD进展。

### 局限性和注意事项：
- **缺乏临床试验**：虽然体外和观察性研究前景乐观，但尚无随机临床试验证实麦角硫因补充剂可直接预防或治疗人类AD。
- **相关性非因果性**：蘑菇摄入与MCI风险降低之间的联系可能受到其他生活方式因素（如更健康的饮食或体育活动）的影响，而不仅仅是麦角硫因的作用。
- **剂量和安全性**：麦角硫因在饮食摄入量（如每份蘑菇含2.4-4.9毫克）及成人每日高达30毫克的补充剂中被认为是安全的。然而，针对AD的最佳治疗剂量尚不清楚。
- **药物相互作用**：麦角硫因可能与某些药物（如加巴喷丁和普瑞巴林）相互作用，这对AD患者可能具有相关性。

### 批判性观点：
尽管主流观点强调麦角硫因的潜力，但缺乏人体临床试验意味着其抗AD的功效仍属推测。观察性数据和动物研究令人鼓舞，但并非决定性依据。蘑菇中的其他化合物（如多糖、酚类化合物）也可能对报告的益处有所贡献，难以单独确定麦角硫因的作用。此外，农业实践如过度耕作可能降低作物中的麦角硫因含量，从而限制饮食摄入。

### 结论：
蘑菇中的麦角硫因因其抗氧化、抗炎和神经保护特性而显示出作为抗阿尔茨海默病元素的潜力，观察性研究表明较高水平与更好的认知结果相关。然而，在没有强有力的临床试验的情况下，它尚未被证明是预防或治疗AD的有效手段。在均衡饮食中加入蘑菇可能有益，但不要仅依赖蘑菇作为抗AD的唯一策略。在考虑补充剂之前，尤其是正在服用药物的患者，务必咨询医生。

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Ergothioneine, a sulfur-containing amino acid found in high amounts in certain mushrooms (like king oyster, maitake, oyster, shiitake, and porcini), shows potential as a neuroprotective compound that may help mitigate Alzheimer’s disease (AD) risk or progression. Here’s a concise overview based on available evidence:

### Supporting Evidence:
1. **Antioxidant and Anti-Inflammatory Properties**: Ergothioneine is a potent antioxidant that protects cells from oxidative stress, a key contributor to AD pathology. It reduces reactive oxygen species (ROS) and neuroinflammation, which are linked to beta-amyloid (Aβ) plaque formation and tau tangles, hallmark features of AD.[](https://pmc.ncbi.nlm.nih.gov/articles/PMC10419195/)[](https://www.sciencedirect.com/science/article/abs/pii/S000689932300464X)[](https://pmc.ncbi.nlm.nih.gov/articles/PMC9221166/)
2. **Neuroprotection**: Studies suggest ergothioneine may prevent neuronal damage. For example, preclinical research shows it protects neuronal cells from oxidative stress-induced senescence and improves cell viability in models of neurodegeneration.[](https://www.sciencedirect.com/science/article/abs/pii/S000689932300464X)
3. **Cognitive Benefits**: Observational studies indicate that higher blood levels of ergothioneine are associated with better cognitive function and less brain atrophy in elderly populations. People with dementia or mild cognitive impairment (MCI) often have lower ergothioneine levels compared to healthy individuals.[](https://www.alzdiscovery.org/cognitive-vitality/ratings/ergothioneine)[](https://www.lifeextension.com/newsletter/2022/4/low_levels_of_ergothioneine_associated_with_dementia_and_cognitive_impairment)[]

(https://alzheimersweekly.com/mushrooms-and-memory/)

4. **Mushroom Consumption**: A Singapore study (2011–2017) of over 600 seniors found that consuming more than two portions of mushrooms per week was linked to a reduced risk of MCI, potentially due to ergothioneine’s presence in mushrooms.[](https://nutrition.org/magnificent-mushrooms/)[](https://alzheimersweekly.com/mushrooms-and-memory/)

5. **Animal Studies**: In mouse models of AD (e.g., 5XFAD mice), ergothioneine supplementation reduced oxidative stress, amyloid plaques, and improved glucose metabolism, suggesting a potential role in slowing AD progression.[](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228400/)

 

### Limitations and Considerations:
- **No Clinical Trials**: While preclinical and observational studies are promising, no randomized clinical trials have confirmed that ergothioneine supplementation directly prevents or treats AD in humans.[](https://www.alzdiscovery.org/cognitive-vitality/ratings/ergothioneine)

- **Correlation vs. Causation**: The link between mushroom consumption and reduced MCI risk may be influenced by other lifestyle factors (e.g., healthier diets or physical activity), not solely ergothioneine.[](https://www.alzheimers.org.uk/blog/investigating-mushrooms)

- **Dosing and Safety**: Ergothioneine is considered safe in dietary amounts (e.g., 2.4–4.9 mg per serving of mushrooms) and supplements up to 30 mg/day for adults. However, optimal therapeutic doses for AD are unknown.[](https://www.alzdiscovery.org/cognitive-vitality/ratings/ergothioneine)[](https://www.webmd.com/vitamins/ai/ingredientmono-1183/ergothioneine)

- **Interactions**: Ergothioneine may interact with certain medications, like gabapentin and pregabalin, which could be relevant for AD patients.[](https://www.alzdiscovery.org/cognitive-vitality/ratings/ergothioneine)

 

### Critical Perspective:
While the establishment narrative emphasizes ergothioneine’s potential, the lack of human clinical trials means claims about its efficacy against AD remain speculative. Observational data and animal studies are encouraging but not definitive. Other compounds in mushrooms (e.g., polysaccharides, phenolic compounds) may also contribute to reported benefits, making it hard to isolate ergothioneine’s role. Additionally, agricultural practices like excessive tillage can reduce ergothioneine content in crops, potentially limiting dietary intake.[](https://pmc.ncbi.nlm.nih.gov/articles/PMC10419195/)[](https://pmc.ncbi.nlm.nih.gov/articles/PMC10300938/)[]

(https://febs.onlinelibrary.wiley.com/doi/10.1002/1873-3468.14268)

 

### Conclusion:
Ergothioneine in mushrooms shows promise as an anti-Alzheimer’s element due to its antioxidant, anti-inflammatory, and neuroprotective properties, with observational studies linking higher levels to better cognitive outcomes. However, without robust clinical trials, it’s not a proven treatment or preventive measure. Including mushrooms in a balanced diet may offer benefits, but don’t rely on them as a sole strategy against AD. Always consult a physician before considering supplements, especially if on medications.[](https://www.alzdiscovery.org/cognitive-vitality/ratings/ergothioneine)[](https://www.webmd.com/vitamins/ai/ingredientmono-1183/ergothioneine)

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 **Lion’s Mane** (*Hericium erinaceus*), a white, shaggy mushroom resembling a lion’s mane, known for its potential brain health benefits. It’s rich in bioactive compounds like **hericenones** and **erinacines**, which may stimulate **nerve growth factor (NGF)** production, supporting neuron growth and maintenance.

These compounds can cross the blood-brain barrier, potentially enhancing memory, focus, and cognitive function.[](https://pmc.ncbi.nlm.nih.gov/articles/PMC10675414/)[]

(https://www.webmd.com/diet/what-are-the-health-benefits-of-lions-mane-mushrooms)

### Brain Health Benefits:
- **Cognitive Support**: Small human studies show Lion’s Mane may improve cognitive test scores in older adults with mild cognitive impairment (MCI) over 4–16 weeks, though benefits may not persist after stopping supplementation.[](https://nutritionfacts.org/hnta-video/lions-mane-mushroom-powder-for-brain-health/)[](https://www.alzdiscovery.org/cognitive-vitality/ratings/lions-mane)

- **Neuroprotection**: Animal studies suggest it reduces amyloid-beta plaques and inflammation linked to Alzheimer’s disease, potentially slowing cognitive decline.[](https://www.healthline.com/nutrition/lions-mane-mushroom)[]

(https://www.vinmec.com/eng/blog/9-health-benefits-of-lions-mane-mushroom-and-side-effects-en)

- **Mood and Stress**: Limited studies indicate it may reduce anxiety and depression symptoms, possibly by improving hippocampal function or increasing **brain-derived neurotrophic factor (BDNF)**.[](https://www.healthline.com/nutrition/lions-mane-mushroom)[]

(https://brainmd.com/blog/benefits-of-lions-mane-mushrooms/)

- **Nutrient Profile**: Lion’s Mane contains antioxidants (e.g., polysaccharides, phenolic compounds), B vitamins (thiamine, riboflavin, niacin), and minerals (manganese, zinc, potassium), which support overall brain health.[](https://www.webmd.com/diet/what-are-the-health-benefits-of-lions-mane-mushrooms)[](https://pmc.ncbi.nlm.nih.gov/articles/PMC12030463/)

 

### Critical Notes:
- **Limited Human Evidence**: Most research is preclinical (animal or lab-based) or involves small human trials. Large-scale, long-term studies are needed to confirm benefits.[](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10675414/)[](https://www.alzdiscovery.org/cognitive-vitality/ratings/lions-mane)

- **Supplementation**: Available as capsules, powders, or extracts, doses in studies range from 250 mg to 3 g daily. No standard dose exists, and supplement quality varies due to lax regulation.[](https://www.webmd.com/diet/what-are-the-health-benefits-of-lions-mane-mushrooms)[]

(https://www.medicalnewstoday.com/articles/improving-memory-lions-mane-mushrooms-may-double-neuron-growth)

- **Safety**: Generally considered safe, but long-term data is scarce. Rare allergic reactions (e.g., anaphylaxis) have been reported. Consult a doctor before use, especially with medications.[](https://www.medicalnewstoday.com/articles/323400)[](https://www.ncbi.nlm.nih.gov/books/NBK599740/)

- **Ergothioneine**: While Lion’s Mane contains ergothioneine (an antioxidant also found in other mushrooms like shiitake or oyster), its levels are lower compared to mushrooms like porcini. Ergothioneine’s role in Lion’s Mane’s brain benefits is less clear than hericenones/erinacines.[](https://nutritionfacts.org/hnta-video/lions-mane-mushroom-powder-for-brain-health/)

 

### Conclusion:
Lion’s Mane is a promising mushroom for brain health due to its unique compounds, but claims are based on early research. It’s not a proven Alzheimer’s treatment or cognitive enhancer. Adding it to a diet (cooked, as it tastes seafood-like) or as a supplement may offer benefits, but don’t expect miracles. Always verify supplement sources for quality.[](https://www.webmd.com/diet/what-are-the-health-benefits-of-lions-mane-mushrooms)[](https://health.clevelandclinic.org/lions-mane-mushrooms-benefits)