The Health Benefits Of Shiitake Mushroom

An ingredient that is frequently used in Asian dishes is Shiitake mushrooms (Lentinula edodes). These mushrooms are abundant in fiber and contain minimal amounts of calories, fat, and protein. Additionally, they are rich in plant-based nutrients which may be more difficult to obtain such as zinc, vitamin D, choline, and B vitamins.

Shiitake Mushroom Nutrition Facts

According to the USDA, cooked shiitake mushrooms weighing one cup (145g) contain 81 calories, 2.3g protein, 21g carbohydrates, and 0.3g fat. Additionally, shiitake mushrooms are rich in vitamin B vitamins, vitamin D, and zinc.

Carbs

Shiitake mushrooms primarily contain carbohydrates, with 3 grams being fiber, which is beneficial. Additionally, every cup of cooked shiitake mushrooms has 5.6 grams of natural sugar. These mushrooms have a low glycemic index of 10 to 15, making them ideal for individuals who need to consume low glycemic foods.

Fats

Although shiitake mushrooms are very low in fat, cooking them in oil or butter will add to your fat consumption, thus it is recommended to use a healthy oil such as olive oil.

Protein

While not considered a significant source of protein, shiitake mushrooms do contain 2.3 grams of protein per cooked cup and provide all essential amino acids.

Vitamins and Minerals

Shiitake mushrooms contain various vitamins and minerals, including zinc, manganese, and multiple B vitamins. Certain shiitake mushrooms are exposed to UV-B light to enhance their vitamin D content, which is nutritionally beneficial. Moreover, these mushrooms are an exceptional natural source of copper and selenium minerals.

Shiitake mushrooms contain various B vitamins including B5, which comprises 104% of the recommended daily intake per cup based on a 2,000-calorie diet, as well as thiamin, riboflavin, folate, niacin, and B6. Additionally, shiitake mushrooms provide a beneficial amount of choline, a necessary nutrient for metabolism and the production of acetylcholine, a neurotransmitter.

Calories

With 81 calories, a cup of shiitake mushrooms (equivalent to 145g) is predominantly composed of carbs, accounting for 88% of its total content, 9% from protein, and 3% fat. Despite being low in calories, shiitake mushrooms can still give the feeling of fullness. Additionally, they are a rich source of carbohydrates that are high in fiber and packed with essential nutrients such as B vitamins, zinc, copper, selenium, and vitamin D.

Shiitake Mushroom Benefits

Eating shiitake mushrooms can enhance cardiovascular health, decrease the likelihood of prostate cancer, alleviate gingivitis, enhance the immune system, and enhance the nutritional value of meals for individuals who follow a plant-based diet.

For centuries, shiitake mushrooms have been utilized in alternative medicine as a natural remedy, and contemporary medicine has established their advantageous health qualities. The subsequent segment presents a detailed examination of some of the possible health advantages associated with shiitake mushrooms.

Promotes Heart Health

Mushrooms are a heart-healthy food that are naturally low in sodium and do not contain saturated fats. Substituting processed meats with mushrooms has several advantages, and shiitake mushrooms in particular have a high amount of beta-glucan, which can help reduce cholesterol. Additionally, the potassium found in shiitake mushrooms can aid in reducing blood pressure.

Reduces Risk of Prostate Cancer

In 2019, a study conducted in Japan tracked over 36,000 men aged between 40 to 79 years and discovered a connection between mushroom consumption and a decrease in the occurrence of prostate cancer. Ergothioneine, an antioxidant found in shiitake, king oyster, oyster, and maitake mushrooms, which is capable of relieving oxidative stress, is said to be the reason behind the association according to the researchers.

Fight Obesity

Eritadenine and b-glucan, both present in shiitake mushroom, have hypolipidaemic properties which can lower fat levels. A soluble dietary fiber, b-glucan is also present in oats, rye, and barley. Research has suggested that b-glucan can curb appetite, limit food consumption, slow down nutrient absorption, and decrease the amount of fat in the bloodstream.

A research conducted in 2011 and revealed in the Journal of Obesity investigated the impact of shiitake mushrooms on plasma lipid profiles, energy efficiency, fat dispositions, and body fat index. During a six-week duration, rats were given a high-fat diet.

The study observed substantial impacts of dietary intervention on the increase in body weight.

Rats that were fed a high-fat diet supplemented with shiitake mushroom powder in large amounts experienced a 35 percent reduction in weight gain compared to those on low and moderate shiitake mushroom diets. Moreover, those in the high-dose shiitake mushroom group showed noticeable reduction in total fat masses and a tendency towards decreased fat accumulation.

Concluding their findings, the researchers recommended the inclusion of shiitake mushrooms in a high-fat diet to prevent weight gain, fat accumulation, and plasma triacylglycerol levels. This highlights the need for further human studies to determine the effectiveness of shiitake mushrooms in preventing and treating obesity and metabolic disorders.

Support Immune Function

By providing essential vitamins, minerals, and enzymes, mushrooms can strengthen the immune system and fight against a range of illnesses.

In order to investigate the potential benefits of shiitake mushrooms on human immune function, 52 healthy males and females between the ages of 21 and 41 were evaluated in a 2015 study that was published in the Journal of the American College of Nutrition. The study utilized a four-week parallel group trial, which consisted of participants consuming either five or 10 grams of mushrooms on a daily basis.

Eating mushrooms was found to enhance cell effector function and boost gut immunity, according to the findings. Additionally, mushroom intake resulted in a decrease in inflammation.

Destroy Cancer Cells

Studies indicate that shiitake mushrooms possess properties that combat cancer cells, and the lentinan compound found in shiitakes promotes the recovery of chromosome damage arising from anti-cancer therapies. This implies that shiitakes are promising as foods to aid in the fight against cancer.

In 2006, the Journal of Alternative and Complementary Medicine released a study that examined the possible functions of a shiitake mushroom ethyl acetate component. The research used two types of cancerous human breast cells, one type of non-cancerous human breast cells and two types of myeloma cells.

Based on the findings, it appears that the mycochemical properties of shiitake mushrooms enabled them to impede the development of cancerous cells. Shiitake mushrooms were able to trigger apoptosis, which refers to the organized death of cells.

Contain Antimicrobial Properties

In 2011, the UCL Eastman Dental Institute conducted a study in London to examine the antimicrobial properties of shiitake mushrooms against gingivitis. Gingivitis is a preventable illness characterized by inflammation of the gums owing to the formation of a microbial biofilm at the gingival margin. The study compared the effectiveness of shiitake mushrooms to that of chlorhexidine, the active ingredient in the most widely used mouthwash for gingivitis.

After the treatment, the oral community was examined to determine the total bacterial count and the count of eight crucial organisms. The findings revealed that shiitake mushroom extract had a selective impact, reducing the number of certain harmful organisms while not influencing those linked with wellness. In contrast, chlorhexidine had a minimal effect on all organisms.

Boost Energy and Brain Function

Shiitake mushrooms provide B vitamins that aid in maintaining adrenal function and converting food nutrients into usable energy. They have been shown to naturally regulate hormones and combat mental fog, ensuring sustained focus and enhanced cognitive abilities throughout the day.

A deficiency in B vitamins can cause energy slumps, unhealthy blood cell and adrenal effects, and foggy thinking among millions of Americans. To prevent this, incorporating shiitake mushrooms into your diet can provide the additional B vitamins needed to avoid shortage.

Provide Vitamin D

Shiitake mushrooms are a good source of vitamin D, although the sun remains the best way to obtain this necessary nutrient.

Vitamin D is important for bone health as well as reducing the risk of heart disease, diabetes, autoimmune diseases and some types of cancer. It’s vital for the absorption and metabolism of calcium and phosphorus, too.

According to studies, receiving a sufficient amount of vitamin D can also aid in regulating and bolstering the immune system, keeping a healthy body weight, preserving cognitive function throughout aging, lessening the intensity of asthma symptoms, diminishing the likelihood of women developing rheumatoid arthritis, and reducing the risk of multiple sclerosis. Mushrooms and foods such as wild-caught salmon, raw dairy, and eggs are recognized for their abundant source of vitamin D.

Promote Skin Health

In combination with vitamins A and E, selenium has the ability to diminish the intensity of acne and prevent the subsequent scarring. Consuming hundred grams of shiitake mushrooms which contain 5.7 milligrams of selenium have the potential to provide 8 percent of the recommended daily value and can be considered as a natural remedy for acne.

During a six to 12 week open trial, 29 patients were administered a twice-daily dose of 0.2 milligrams of selenium and 10 milligrams of tocopheryl succinate to treat their acne. Positive outcomes were reported by the patients following treatment. Shiitake mushrooms contain zinc which supports the immune system and minimizes the accumulation of DHT to enhance skin repair.

Support Digestive and Gut Health

Research has shown that the fibers present in shiitake mushrooms can aid in the preservation of digestive and gut wellness. These fibers are recognized for their ability to prevent gut inflammation, which is crucial in maintaining a well-functioning digestive system.

It is common knowledge that the state of our gut impacts our immune system and mental well-being. Therefore, it is crucial to minimize inflammation in the digestive system for overall optimal health.

Allergies

While shiitake mushrooms are not widely recognized as an allergen, it is still plausible to have an allergic reaction to them. Even though it is highly infrequent, handling shiitake mushrooms has been demonstrated in one instance to cause asthma due to an IgE-mediated response. If you have any doubts regarding a shiitake mushroom allergy, it is recommended that you schedule an allergy assessment with your healthcare provider.

Adverse Effects

Consuming shiitake mushrooms raw may cause dermatitis. There’s a toxic substance in raw shiitake mushrooms called lentinan that produces a rash in some individuals. Although this reaction resolves itself after a week or so, you can avoid it by cooking shiitake mushrooms before consuming them.

Advertisements tout shiitake supplements for supposed health advantages, but it’s crucial to remember that these additions are generally uncontrolled and lack safety tests. Be vigilant and consult your physician or a licensed dietitian nutritionist before incorporating any novel supplements into your regimen.

Varieties

Fresh or dried shiitake mushrooms are readily available in most supermarkets and farmer’s markets. Prior to use, rehydrate dried shiitake mushrooms by soaking them in water for 20 minutes. Shiitake mushrooms can also be incorporated into a variety of nutritional supplements and products like powdered or mushroom coffee.

When It’s Best

The ideal time to gather shiitake mushrooms is either in late winter or early spring. While cultivating your own shiitake mushrooms is feasible, it is not recommended to forage for wild mushrooms in the wild. It can be effortless to mistake edible fungi for poisonous varieties. It is best to err on the side of caution and procure your mushrooms from a reliable marketplace.

When selecting shiitake mushrooms, look for ones that are pliable and resilient. The skin should recoil when pushed. Be alert for indications of sliminess and mold. It is important to either consume or store shiitake mushrooms quickly after buying them.

Storage and Food Safety

To ensure the longevity of shiitake mushrooms for several weeks, unzip any plastic coverings and place them in a breathable paper bag under cool and dark conditions (41 degrees Fahrenheit). Prior to slicing or cooking with fresh mushrooms, thoroughly clean them with either a mushroom brush or damp paper towel to eliminate dirt. Take this action immediately prior to use to prevent spoilage.

Shiitake mushrooms can be preserved in the freezer after being soaked for 5 minutes in a mixture of 1 pint of water and 1 teaspoon of lemon juice to avoid discoloration. Steam them for around 3 minutes, drain them, and then store them in airtight containers for freezing.

If freezing is not an option, shiitake mushrooms can also be dried in a dehydrator or a low temperature oven (200 degrees Fahrenheit with the door open). Once they are dry and cool, they can be kept in a dark place until you need to use them and then rehydrated.

Side notes

• Shiitakes are one of the most popular cultivated varieties of specialty mushrooms.
• Shiitake mushrooms are high in B vitamins, and they serve as a food source of vitamin D.
• Some shiitake health benefits include the ability to aid weight loss, support cardiovascular health, fight cancer cells, improve energy levels and brain function, reduce inflammation, and support the immune system.
• Shiitake mushrooms have a woodsy flavor and meaty texture. They can be purchased dried, cooked or raw.
• Add shiitakes to soups, salads, meat dishes, stir-fries and omelets.