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Top 5 Common Food Sources of Ergothioneine
Looking to get more ergothioneine in your diet? Look no further! My team and I have crunched the numbers and did all the math to determine the top 5 common food sources of this non-proteinogenic amino acid, per serving. Getting enough ergothioneine as part of a healthy balanced diet is important since a large collection of studies show that getting nutrients from dietary supplements or multivitamins doesn’t improve health outcomes compared to getting nutrients from foods!
| Rank | Food | Nutrivore Score | Serving Size (Raw) | Ergothioneine (mg/serving) | % Recommended Target |
|---|---|---|---|---|---|
| 1 | Shiitake Mushrooms | 4343 | 1 cup, sliced | 24.4 | 1086 |
| 2 | Enoki Mushrooms | 4434 | 1 cup, sliced | 19.4 | 861 |
| 3 | Maitake Mushrooms | 3551 | 1 cup, diced | 12.2 | 541 |
| 4 | Oyster Mushrooms | 2550 | 1 cup, sliced | 11.3 | 500 |
| 5 | Tempeh | 438 | 1/2 cup | 3.4 | 150 |
Want to know more about this important nutrient including the benefits of ergothioneine for human health, how much ergothioneine we need, what happens if we have low ergothioneine levels or if we get too much, and ergothioneine content of other foods? Keep reading to learn all there is to know about this nutrient connected to healthy aging!
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What Is Ergothioneine and What Does It Do?
Ergothioneine is a non-proteinogenic amino acid derivative of histidine first discovered by Charles Tanret who purified it from the ergot fungus. This amino acid accumulates within tissues through the action of an organic cation transporter called SLC22A4 (formerly called OCTN1), accumulating at higher concentrations in red blood cells (erythrocytes), bone marrow, kidneys, liver, seminal fluid, cerebellum, spinal cord, and eyes. This ergothioneine transporter is also expressed in most skin cells and studies have shown that ergothioneine can be taken directly taken up by mitochondria in addition to being taken up through our gut. As a result, ergothioneine tends to accumulate and distribute at higher concentrations in abnormal tissues, during inflammatory states, and during the repair of damaged cells. It exists in both thione and thiol forms and the ability to shift between these forms allows ergothioneine to have different chemical and biological properties in different environments. This flexibility also contributes to its diverse biochemical roles! Evidence suggests it serves its most important functions under conditions of oxidative stress, which means the antioxidant effects of ergothioneine are one of its most important roles. Ergothioneine directly scavenges a wide range of free radicals in turn preventing them from causing lipid per-oxidation and oxidative damage to DNA and proteins.
Ergothioneine’s powerful antioxidant and anti-inflammatory properties have been shown to lower risk of diseases associated with aging, including cardiovascular disease, cancer, liver disease, cognitive decline, cataracts, and Alzheimer’s disease. It has been shown to enhance memory, reduce risk of depression, reduce neuroinflammation, improve sleep, and protect against ulcerative colitis. There’s evidence for a role in fetal development, female fertility, and it reduces risk of preeclampsia. Ergothioneine has even been called the “longevity vitamin” since studies show that it reduces all-cause mortality and is associated with longer lifespan. Learn more here.
Ergothioneine Deficiency
No specific diseases of deficiency occur from low ergothioneine intake.
Symptoms of Deficiency
While no specific deficiency diseases are linked to low ergothioneine intake, research suggests that inadequate dietary intake may contribute to age-related conditions such as neurodegenerative diseases (including dementia, cognitive decline, and Parkinson’s disease), as well as frailty, cardiovascular disease, and eye disorders. However, more studies are needed to clarify whether ergothioneine directly prevents these conditions or if its absence simply increases susceptibility.
Learn more here.
How Much Ergothioneine Do We Need?
Currently there are no official guidelines for ergothioneine intake requirements but we have set a recommended target of 2.25 mg for adults based on Team Nutrivore’s review of the scientific literature, established with the aim of providing improvements for overall health and reduction in chronic disease risk. The European Food Safety Authority’s Panel on Dietetic Products has determined safe upper intake limits for ergothioneine as 2.82 mg per kg of body weight for infants, 3.39 mg per kg for young children, and 1.31 mg per kg for adults, including those who are pregnant or breastfeeding.
Nutrient Daily Values
Nutrition requirements and recommended nutrient intake for infants, children, adolescents, adults, mature adults, and pregnant and lactating individuals.
More Food Sources of Ergothioneine
Mushroom consumption is our very best way of obtaining ergothioneine from our diets, accounting for about 95% of our total dietary intake. All mushrooms contain this important nutrient, though exact quantities vary, with shiitake containing the highest levels. Other food sources of ergothioneine include tempeh, asparagus, organ meats such as liver and kidney, black beans, red beans, pork, beef, garlic, Brazil nuts, lamb, chicken, and oat bran.
Best Food Sources of Ergothioneine
The following foods contain high levels of ergothioneine with at least 1.13 mg per serving making them our best food sources of this important nutrient!
Good Food Sources of Ergothioneine
The following foods are excellent or good source of ergothioneine, containing at least 0.23 mg of ergothioneine (and up to 1.13 mg) per serving.
Top 5 Common Food Sources
If you’re looking for top 5 common food sources of other important nutrients check out these posts!
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