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Complete Mushroom Blend

£40 every 3 weeks

We believe our Complete Mushroom Blend is the most extensive mushroom supplement available. Our meticulously crafted formula combines thirteen of nature’s most powerful mushrooms, including Reishi, Shiitake, and Lion’s Mane. This all-in-one blend ensures you’re receiving a full spectrum of benefits without the hassle of choosing between different supplements.

With just one heaped teaspoon (4 grams) a day, you can easily incorporate this blend of polysaccharides, indoles, polyphenols, carotenoids, amino acids, provitamins, enzymes, vitamins, minerals and trace elements into your daily routine. Whether mixed into a smoothie, coffee or your favorite drink, our blend is designed for efficiency, providing a daily boost to your health with minimal effort.

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21 Day Subscription - £45 £40

1x 84g pouch. Delivery once every 3 weeks. Cancel any time.

21 Day Course - £45

1x 84g pouch. One-off order.
  • Weight: 84 grams
  • Dosage: 4 grams (one heaped teaspoon) a day
  • Ingredients: Reishi, Shiitake, Maitake, Hericium erinaceus (Lion’s Mane), Cordyceps sinensis, Chaga, Coriolus versicolor (Turkey Tail), Agaricus blazei Murrill, Polyporus umbellatus (Umbrella Polypore), Auricularia polytricha, Coprinus comatus (Shaggy Ink Cap), Tremella fuciformis (Snow Fungus), Pleurotus ostreatus (Oyster Mushroom).
  • All ingredients mixed in equal parts
  • Gluten-free, additive-free and vegan

Use the following links to jump to the relevant section for each of the 13 medicinal mushrooms: Reishi, Shiitake, Maitake, Lion’s Mane, Cordyceps, Chaga, Turkey Tail, Agaricus blazei, Umbrella Polypore, Auricularia, Shaggy Ink Cap, Tremella and Oyster Mushroom.

 

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Reishi

Legend has it that Reishi, whose name means ‘Mushroom of Immortality’, has been used in Asia as a natural remedy for around 4000 years. In traditional Chinese medicine, it is considered one of the most effective ways of strengthening the human body as a valuable mushroom to promote vitality and a long life. Many of its traditional effects have since been proven in scientific studies. Its components include polysaccharides and antioxidants, which are known to boost the defences and protect the cells.

Boosting the immune system1

The immune-strengthening and modulating properties of Reishi are mainly attributed to the high concentration of antioxidant beta-glucans it contains. According to studies, they can improve the proliferation of T- and B-lymphocytes and stimulate the body’s defences.

Promotion of the physical and mental constitution

Many studies show that the regular consumption of Reishi can boost performance and protect against premature exhaustion. With the harmonising properties of its components, Reishi is also used to gently regulate sleep disorders.

Promotion of the heart and circulation

It has long been known that Reishi can protect against arteriosclerosis. In addition to promoting the normalisation of blood fat values and controlling the cholesterol level, the antioxidant properties also have a positive effect on the health of the heart and blood vessels.

Anti-aging2

In various studies, it has been possible to show that the components of Reishi can minimise age-related damage to various organs and, for instance, also counteract premature skin aging.

1. Immunomodulatory effect of ganoderma lucidum polysaccharides (GLP) on long-term heavy-load exercising mice., Shi Y , Cai D, Wang X, Liu X., International Journal for Vitamin and Nutrition Research. 2012 Dec; 82(6):383-90. doi: 10.1024/0300-9831/a000135.

2. Free-radical scavenging and mitochondrial antioxidant activities of Reishi-Ganoderma lucidum (Curt: Fr) P.Karst and Arogyapacha-Trichopus zeylanicus Gaertn extracts., Cherian E et.al., Journal of Basic and Clinical Physiology and Pharmacology 2009;20(4):289-307.

Shiitake

Shiitake was mentioned in traditional Chinese medicine texts as far back as 2000 years ago, and the early beginning of its cultivation in 1000 A.D. is a clear sign of the high value attached to this mushroom. Also known as “king of the mushrooms”, Shiitake not only remains an important means of promoting health to this day, but it is also the second most popular edible mushroom, after the button mushroom. Its component lentinan is one of what’s known as the biological response modifiers, which are efficient stimulators within the immune system.

Boosting the immune system1

Shiitake components display pronounced antimicrobial effects for abnormal bacterial colonisation of the intestine, the bowel-related immune defence mechanism is strengthened. The growth of probiotic bifidobacteria and lactobacteria is not affected by Shiitake, so it can also be taken to cleanse the bowel.

Support in overcoming bacterial and viral infections2

The Shiitake component lentinan improves the distribution of immunoglobulin IgA on the surface of the mucous membrane, boosts the formation of T cells, and intensifies the cytotoxic effect of macrophages against pathogenic germs. The benefit of this medicinal mushroom lies in overcoming infection.

Regulation of the lipometabolism

The Shiitake substance eritadenine’s inhibiting influence over the linoleic acid metabolism in the liver cells could be responsible for the cholesterol-reducing effect observed. However, the triglyceride content in the blood is not altered by eritadenine.

Prevention of and complementary therapy for osteoporosis and rheumatic illnesses.3

Shiitake is rich in minerals and vitamins, which are important among other things for the healthy functioning of joints and connective tissue. The cartilage structures benefit in particular from the amino acids contained. Shiitake provides plenty of vitamin D for a good calcium supply to the body.

1. Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults., Dai X et.al., Journal of the American College of Nutrition 2015 Apr 11:1-10.

2. Polysaccharide and extracts from Lentinula edodes : structural features and antiviral activity, Vinicius Pires Rincão et.al., Virology Journal 2012, 9 :37

3. Dietary calcium and vitamin D2 supplementation with enhanced Lentinula edodes improves osteoporosis-like symptoms and induces duodenal and renal active calcium transport gene expression in mice, Geun-Shik Lee et.al., European Journal of Nutrition(2009) 48:75–83

Maitake

According to legend, collectors in Japan danced with joy when they discovered the maitake mushroom. Thanks to its healing powers, the fungus was considered very valuable, and, as its cultivation was only began in the 1980s, people had to rely solely on being lucky enough to find it in the woods. The antioxidant power of the polysaccharides contained in Maitake is noteworthy. However, Maitake is used not only for human health but also as an aromatic supplement to a wide range of dishes. It is now among the most popular edible mushrooms of all.

Boosting the immune system1

Maitake contains the beta-glucan grifolan, which can increase the activity of macrophages and thus bring about targeted immune activation. Indications of the antiviral properties of this medicinal mushroom in hepatitis, among other things, open up new concomitant possibilities.

Anti-diabetic effects2

Tests have shown that a glycoprotein specific to Maitake can increase glucose tolerance without affecting insulin secretion. A blood sugar-reducing effect has also been documented. Maitake can also be used well in a preventative capacity if there is a risk of diabetes.

Support for the skeletal system in osteoporosis

Maitake contains the vitamin D precursor ergosterol and thus create an important prerequisite for incorporating calcium from the food into the bones. This medicinal mushroom can also be used preventatively for bone health.

Weight and blood pressure regulation

By influencing the reninangiotensin system, Maitake can be used to reduce high blood pressure values. What’s more, the mushroom can reduce the storage of fat in tissue, thus promoting weight loss.

1. Immune-enhancing effects of Maitake (Grifola frondosa) and Shiitake (Lentinula edodes) extracts, Vaclav Vetvicka, Jana Vetvickova, Annals of Translational Medicine, Vol 2, No 2 (February 2014)

2. Submerged culture mycelium and broth of Grifola frondosa improve glycemic responses in diabetic rats., Lo HC , Hsu TH, Chen CY., The American Journal of Chinese Medicine. 2008;36(2):265-85.

Lion’s Mane

Hericium erinaceus, commonly known as Lion’s Mane, has been prized for centuries due to its regulating effect on the human body and mind. This mushroom, which grows on the wounds of older or dead standing broadleaved trees, is also particularly treasured in Asia as a delicacy thanks to its fine flavours. Cultivation began in Shanghai in the 1950s, and the fungus is now also grown in our part of the world. The substances contained have been researched extensively and the nutritional properties have been confirmed scientifically. The mushroom contains all eight of the essential amino acids that humans need.

Regulation of stomach and bowel problems1

Hericium possesses significant potential for action in the digestive system, can soothe, alleviate inflammatory processes and promote regeneration. In gastritis patients, studies have shown that the development of mucous membrane structures improved when Hericium supplements were taken

Complementary therapy for nervous disease2

The components of Hericium are able to promote the regeneration of nerve cells and the growth of nerve fibres. This makes the use of this medicinal mushroom particularly interesting for Alzheimer’s disease, Parkinson’s disease and multiple sclerosis.

Soothing anxieties, uneasiness and sleep disorders

Studies have successfully demonstrated that Hericium can have a positive effect on mental complaints such as depressive moods, sleep disorders, nervousness and stress-related ailments. The natural, healthy balance of the psyche is promoted.

Modulation of the immune system

The components of Hericium can increase the proliferation of T- and B-lymphocytes. This strengthens the immune system in general and increases the body’s own defences against antigens.

1. Gastroprotective Effects of Lion’s Mane Mushroom Hericium erinaceus (Bull.:Fr.) Pers. (Aphyllophoromycetideae) Extract against Ethanol-Induced Ulcer in Rats, Jing-Yang Wong et.al., Evidence-Based Complementary and Alternative Medicine Volume 2013, Article ID 492976, 9 pageshttp://dx.doi.org/10.1155/2013/492976

2. Compounds for dementia from Hericium erinaceum, Kawagishi, H., Zhuang, C., Drugs of the Future, 2008, 33(2): 149 ISSN 0377-8282

Cordyceps

Cordyceps sinensis is the medicinal mushroom for the gentle, yet long-term, increase in performance, which can provide freshness and stamina both on a physical and a mental and spiritual level. It is an important toning medicinal mushroom in traditional Chinese medicine, featuring both yin-boosting and yang-promoting properties. Scientific studies have shown an increase in mitochondrial ATP production and thus improved energy generation at a cellular level, in addition to general immune-boosting effects.

Promotion of performance, shortening of regeneration phases and improvement in stress resistance1

Sportspeople within Asian culture have long been using Cordyceps sinensis due to the energy- and stamina-boosting properties of the medicinal mushroom. Tests have shown both an improvement in stamina and a reduced susceptibility to stress.

Regulation of fertility and sexual dysfunction disorders2

Cordyceps sinensis is traditionally used to promote and increase sexual performance. Studies indicate that there is a positive influence on testosterone production. Cordyceps supplements can also significantly improve semen quality with regard to sperm mobility and morphology, as well as the amount of semen.

Cell protection, anti-ageing and boosting the immune system2

Cordyceps sinensis contains a variety of antioxidant substances that inactivate free radicals and protect the organism from cellular damage. The efficacy in inhibiting ageing processes has been documented. The immune system also benefits from protection against oxidative stress.

Brightening people’s moods

This medicinal mushroom has made a name for itself as a tonic against exhaustion, depression and stress. Scientific studies have successfully shown that Cordyceps extracts have a direct influence over the production of adrenalin and dopamine, although they do not affect serotonin mechanisms

1. Effect of Cs-4 (Cordyceps sinensis) on Exercise Performance in Healthy Older Subjects: A Double-Blind, Placebo-Controlled Trial, Steve Chen, M.D. et.al., The Journal of Alternative and Complementary Medicine, Volume 16, Number 5, 2010, pp. 585–590 Mary Ann Liebert, Inc. DOI: 10.1089=acm.2009.0226

2. Antiaging Effect of Cordyceps Sinensis Extract, Deng-Bo Ji et.al, Phytotherapy Research 23, 116–122 (2009), Published online 19 September 2008 in Wiley InterScience (www.interscience.wiley.com) DOI: 10.1002/ptr.2576

Chaga

The appearance of Chaga is reminiscent of an area of bark that has irregular furrows, a broken, bulbous shape and looks as if it has been burned. Its external and internal use has a tradition dating back centuries. The mushroom traditionally helps to heal wounds, burns and skin inflammation. It is also used for inflammatory gastro-intestinal illnesses such as gastritis or peptic ulcers.

Cell-protecting potential

The antioxidant, cell-protecting potential of Chaga can be attributed both to the beta-glucans it contains and other polysaccharides as well as to the active substance betulin. The latter is also interesting for prevention, as the substance can trigger the production of interferon, whereby the cellular mutation rate is reduced.

Inflammation reduction, soothing and stabilisation for inflammatory gastro-intestinal illnesses, peptic ulcers, chronic gastritis, ulcerative colitis1 2

A great deal of research indicates that Chaga can help with inflammatory disorders of the digestive tract – due to the beta-glucans, which have anti-inflammatory, antibacterial and antiviral properties. In addition, betulin can also have an anti-inflammatory effect.

Promotion of wound healing

It is presumably the interaction of beta-glucans and melanin, which are known to have photoprotective properties, that accounts for the ability of Chaga to protect against melanoma.

Use as a general tonic

Above all in traditional Chinese medicine, Chaga is considered a proven tonic with both a stimulating and balancing effect.

1. Anti-Oxidant and Anti-Inflammatory Activities of Inonotus obliquus and Germinated Brown Rice Extracts, Trishna Debnath et.al., Molecules 2013, 18, 9293-9304; doi:10.3390/molecules18089293

2. Orally administered aqueous extract of Inonotus obliquus ameliorates acute inflammation in dextran sulfate sodium (DSS)-induced colitis in mice, Siddhartha Kumar Mishra et.al., Journal of Ethnopharmacology Volume 143, Issue 2, 28 September 2012, Pages 524–532

Turkey Tail

While Coriolus versicolor, commonly known as Turkey Tail, has already been used in traditional Chinese medicine for centuries and holds a firm place in South American folk medicine, its application as a medicinal mushroom in Europe is still in its infancy. With a notably high content of the mushroom-specific polysaccharides PSK and PSP, the medicinal mushroom can be used well for viral infections. Very recent scientific research has been able to demonstrate this in an impressive manner.

Boosting the body’s defences, especially against viral infections1

Based on the results of numerous studies, it is assumed that Coriolus versicolor has an activating effect on the body’s own immunocytes, such as leukocytes, lymphocytes and natural killer cells. Immunomodulation through Coriolus supplements can be seen in both healthy people and those suffering from illnesses.

Support for liver function disorders

It has been possible to show that damaged liver cells are revitalised and there is a significant reduction in symptoms for various hepatitis illnesses as well as cirrhosis of the liver when taking Coriolus versicolor for liver function disorders.

1. Antiviral activity of Basidiomycete mycelia against influenza type A (serotype H1N1) and herpes simplex virus type 2 in cell culture., Krupodorova T , Rybalko S, Barshteyn V., Virologica Sinica. 2014 Oct; 29(5):284-90. doi: 10.1007/s12250-014-3486-y. Epub 2014 Oct 24.

Agaricus blazei

The positive effects of Agaricus blazei Murrill on human health were first discovered in Brazil a few decades ago. Demand increased rapidly from that point on, and ABM, which in contrast to many other medicinal mushrooms does not grow on wood but instead requires a fermented culture medium, is traded at high prices. Basic research, too, shows strong interest in this natural product.

Support of healing for skin conditions

Particularly for skin conditions triggered by bacteria or viruses, ABM can positively influence the healing process. According to analyses, ABM is able to inhibit the reproduction of a variety of pathogenic germs. The medicinal mushroom is also suitable for alleviating symptoms in acne and psoriasis.

Boosting the immune system

The activation of the immune system by substances in ABM plays a crucial role in the prevention of disorders that are generally inflammatory. An increase in phagocytic activity by the ABM beta-glucan fractions is described, and ABM can also stimulate the production of inflammation-relevant cytokines.

Treatment of allergies1

It has been shown that ABM supplementation also influences the formation of immunoglobulins. This slows down hypersensitivity to antigens, thus making ABM an important medicinal mushroom for allergic reactions. There is also reported to be an influence on histamine release.

Complementary therapy for diabetes mellitus

A clinical study involving type 2 diabetes patients demonstrated that complementary therapy with ABM extract significantly improves insulin sensitivity. This may open up a new application for this versatile medicinal mushroom in an indication field that has previously been largely ignored.

1. Immunomodulating Activity of Agaricus brasiliensis KA21 in Mice and in Human Volunteers, Ying Liu, Advance Access Publication 12 April 2007 eCAM 2008; 5(2)205–219

Umbrella Polypore

Polyporus umbellatus, commonly known as Umbrella Polypore, is thought to have been used as a traditional antibiotic for more than 1000 years. Its antibacterial effect proved itself of use for both wound disinfection and for general strengthening. The glacial mummy Ötzi carried a birch polypore related to Polyporus to protect against infections. This mushroom is also known as a diuretic substance that regulates lymph flow. Certain substances, which play a key role in new hair growth as bioactive components, are meeting with great interest within the scientific community.

Modulation of the immune system1

The polysaccharides and, specifically, certain triterpenes in Polyporus umbellatus display a strong antioxidant effect. This makes the mushroom interesting both for general immunomodulation as well as for targeted support of the defences in particularly stressful times of life.

Promoting drainage2

The Polyporus component ergon is documented to have a diuretic effect. This substance is an aldosterone antagonist and in this way ensures increased water excretion, without the body losing a large quantity of potassium at the same time.

Regulating the blood pressure

Maitake particularly has a positive influence on diastolic blood pressure. A blood pressure-lowering synergy effect can be achieved by additionally taking Reishi and Maitake. Heart function is supported.

Improvement in hair growth and the structure of the skin

Special Polyporus components are presumably able to stimulate the new growth of hair and extend the hair growth phase. This medicinal mushroom is thus chosen when increased hair loss is present or feared.

1. Structure elucidation and immunological function analysis of a novel β-glucan from the fruit bodies of Polyporus umbellatus (Pers.) Fries, Hui Dai et.all, Glycobiology Vol. 22 No. 12 pp. 1673–1683, 2012 doi:10.1093/glycob/ cws099, Advance Access publication on June 18, 2012

2. Bioactivity-directed isolation, identification of diuretic compounds from Polyporus umbellatus, Ying-yong Zhao et.al., Journal of Ethnopharmacology Volume 126, Issue 1, 29 October 2009, Pages 184–187

Auricularia

Auricularia polytricha is one of the oldest edible fungi and has been grown in China for around 1500 years. The distinctive-looking mushroom grows worldwide and favours old elder wood in particular. Auricularia has been used for healing purposes for centuries, both in China and in Europe. It is mainly used to strengthen blood vessels and the cardiovascular system.

Promotion of blood flow and regulation of the blood pressure

Many studies have been able to show that Auricularia can inhibit blood clotting and thus improve the flow properties of the blood – an effect that is particularly of benefit for blood vessels that are already damaged such as arteriosclerosis, as well as high blood pressure.

Reduction in blood clotting, thus a preventative effect against heart attacks, strokes and thrombosis

Thanks to its anticoagulant effect, Auricularia is used to improve blood flow. Good treatment results have been reported by administering Auricularia substitution, particularly with regard to reducing the risk of a stroke or heart attack and for circulatory problems.

Boosting the body’s own defences

There are indications that Auricularia possesses immunomodulating properties. A specific protein has been described which was shown to improve the production of immunocytes.

Support of healing for skin and eye inflammation1

One positive effect of the beta-D-glucans contained is the anti-inflammatory effect on skin, mucous membrane and eye conditions. The medicinal mushroom appears able to halt infectious processes and accelerate the healing of inflammation.

1. Anti-inflammatory Activity of Dichloromethane Extract of Auricularia auricula-judae in RAW264.7 Cells, Dereje Damte et.al., Toxicology Research Vol. 27, No. 1, pp. 11-14 (2011), DOI:10.5487/TR.2011.27.1.011

Shaggy Ink Cap

Coprinus comatus, commonly known as the Shaggy Ink Cap, is an edible mushroom found throughout Europe, which is very popular due to its asparagus-like flavour. At the same time, it is one of the few medicinal mushrooms whose efficacy was not discovered by Traditional Chinese Medicine but instead in Europe. Here, it not only grows in forests and meadows, but often also in gardens and alongside paths. The protein-rich mushroom contains many essential amino acids. Of particular interest is the high level of lectins and L-Ergothioneine. What’s more, the mushroom is very rich in minerals and trace elements.

Reduction of blood sugar level for diabetes1

The main area of application for Coprinus comatus is complementary diabetes therapy. Studies have shown clear improvements in the blood levels after Coprinus is administered. The regulation of the metabolism, resulting in weight loss, has also been observed, and often plays a very important role in diabetes.

Improvement of blood flow

Coprinus comatus can reduce blood flow disorders and the symptoms associated with these. Due to its high content of organic vital substances, this medicinal mushroom also protects against damage to the vessel walls and arteriosclerosis. Capillary blood flow is promoted.

Promotion of the metabolism

A comparative study showed that Coprinus comatus exhibits the highest level of lectin activity among edible and medicinal mushrooms. Lectins are complex proteins that positively influence metabolic processes such as cell division, ribosomal protein biosynthesis, the agglutination of cells, and the immune system.

1. Extract of white button mushroom affects skin healing and angiogenesis., Lam WP et.al., Microsc Res Tech. 2012 Oct;75(10):1334-40. doi: 10.1002/jemt.22071. Epub 2012 May 12.

Tremella

Tremella fuciformis, commonly known as Snow Fungus or Silver Ear Mushroom, has a rich history in traditional medicine, particularly in East Asia. Revered for its hydrating and rejuvenating properties, it has been a symbol of longevity and health. Historically, it was a delicacy in the imperial courts and was believed to contribute to radiant skin and a youthful appearance. Today, Tremella fuciformis continues to be valued for its cosmetic and therapeutic benefits, including its role in moisturizing the skin and enhancing overall vitality.

Skin Hydration and Elasticity1

The high polysaccharide content in Tremella fuciformis is known for its impressive water-retaining abilities, surpassing even hyaluronic acid in some studies. This hydration capacity is crucial for maintaining skin elasticity and softness, making it a sought-after ingredient in skincare products.

Supporting Brain Health2

Tremella fuciformis contains compounds that have been found to support nerve growth factor (NGF) synthesis. NGF is essential for the growth, maintenance, and survival of neurons, suggesting potential benefits for cognitive health and memory.

Enhancing Immune Function

The bioactive compounds in Tremella fuciformis, especially its polysaccharides, have shown immunomodulatory effects. These compounds help in enhancing the body’s immune response, making the mushroom valuable for supporting overall immune health.

Anti-aging and Antioxidant Properties

Rich in antioxidants, Tremella fuciformis helps combat oxidative stress and reduce the signs of aging. It is believed to help in reducing fine lines and improving skin tone, contributing to its popularity in anti-aging skincare products.

1. Skin-Hydrating and Anti-aging Activity of Tremella fuciformis Polysaccharide, Jing Zhang et al., International Journal of Biological Macromolecules, Volume 150, April 2020, Pages 1072-1080.

2. Neurotrophic Properties of the Lion’s mane Medicinal Mushroom, Hericium erinaceus (Higher Basidiomycetes) from Malaysia, Abdullah N et al., International Journal of Medicinal Mushrooms, 2013;15(6):539-54.

Oyster Mushroom

It is the world’s most important edible mushroom, even ahead of the button mushroom. Pleurotus ostreatus, better known as the oyster mushroom, is not only used as an ingredient but also as a health-promoting dietary supplement. It is rich in various vitamins and antioxidants, can strengthen the nervous system and protect the cells and has a positive influence on cholesterol metabolism. The oyster mushroom provides all of the essential amino acids which aid in the development of protein structures and take on key roles in the metabolism.

Protection against free radicals1

The extract of Pleurotus ostreatus can reduce oxidative stress and contribute to protecting the body’s cells. It possesses a positively increasing effect on the enzyme catalase, which is responsible for converting hydrogen peroxide into oxygen and water, and thus frees the body from the oxidative substance.

Reduction of blood lipid levels2

The positive effect of this medicinal mushroom on the cholesterol metabolism, on triglycerides, LDL and phospholipids is above all attributed to the substance lovastatin. In contrast, there were no detrimental effects on other blood parameters, which often occur with other medications
to regulate blood lipids.

Support for weight loss

Pleurotus ostreatus can promote weight loss. This effect should not be underestimated, particularly in connection with blood lipid regulation, as obesity itself is a major risk factor for various illnesses such as diabetes and constrictions of the coronary arteries.

1. Amino acids and antioxidant properties of the oyster mushrooms, Pleurotus ostreatus and Pleurotus sajor-caju Pornariya Chirinang, Kanok-Orn Intarapichet, ScienceAsia 35 (2009): 326–331

2. Hypolipidemic and antiatherosclerotic potential of Pleurotus ostreatus, cultived by submerged fermentation in the high-fat diet fed rats, Leandro Freire dos Santos et.al., Biotechnology and Bioprocess Engineering February 2013, Volume 18, Issue 1, pp 201–208