9 HEALTH BENEFITS OF SHIITAKE MUSHROOMS YOU SHOULD KNOW
Shiitake mushrooms are said to be extremely healthy for the body and brain. They contain a lot of proteins, minerals, vitamins and trace elements that could be beneficial in our daily lives. So it is essential to know about them and their health benefits.
To our minds, mushrooms are one of the most important food sources. You can find different types of mushrooms in nature, but the most common ones are shiitake mushroom. They grow on both living trees and dirt, and they can be found in many parts of the world.
Shiitake mushrooms have lots of health benefits: They are rich in proteins, free from gluten and can reduce cholesterol levels. Aside from that, they have anti-inflammatory properties which may help improve joint flexibility, stomach disorders or inflammation due to radiation.
Health Benefits of Shiitake Mushrooms
Shiitake mushrooms contain a kind of amino acid that has numerous health benefits. The best part is that they can be used in any meal and are also easy to prepare.
Shiitake mushrooms have many health benefits and can even be used as a convenient food, which means you can have them in your daily meals all the time. They are more than just a good source of nutrients; they are also responsible for the growth of many other microorganisms, which in turn support your body's immune system and metabolic functions.
Here we collected 9 tips of health benefits of Shiitake Mushrooms,
1.Enhance Immune System
Shiitake mushrooms are loaded with nutrients that help boost the immune system. They can also act as an anti-inflammatory by preventing irritation of the immune cells.
A study found in 'Anticancer Research' showed that shiitake mushrooms contain lentinan, which is responsible for triggering apoptosis in tumor cells and prevent them from spreading.
3. Improve Heart Health
Shiitake mushrooms decrease the production of cholesterol and triglycerides, which both contribute to weight gain and cardiovascular disease. According to a study found in 'Food and Function' journal, dried shiitake mushroom is the best type as it offers the highest amount of antioxidants that protect cells from damage.
4.May Help Fight Diabetes
Shiitake mushrooms contain lots of fibers and proteins that can help regulate blood sugar levels and improve insulin resistance, according to a study in the 'Journal of Nutrition'. Besides that, they also prevent cardiovascular diseases and obesity.
Shiitake mushrooms have diuretic properties which help improve liver functions. They act as a detoxifying agent that help filter the toxins from your body.
6.Control Blood Pressure
Shiitake mushrooms lower blood pressure levels due to their vitamin B complex, which helps dilate your blood vessels and relaxes muscles. It helps to reduce stress and anxiety, which may be helpful in keeping high blood pressure in check.
7.Relieves Chronic Fatigue Syndrome
Chronic fatigue syndrome is often associated with serious symptoms such as headache, weakness and aching muscles. The presence of vitamin B can increase your energy levels by converting carbohydrates into glucose, which is the primary fuel source for our daily activities.
8.Prevents Alzheimer's Disease
Shiitake mushrooms have lots of antioxidants that protect cells from harmful free radicals and prevent neurodegenerative diseases such as Parkinson's disease or dementia.
9.Stomach Boosts the Immune System
Shiitake mushrooms have antifungal and antibacterial properties that improve gut health and prevent stomach infections. They help eliminate fungal or bacterial infections, which can result in food poisoning. This is because fungi and bacteria cannot survive in a strong acidic environment with a low pH level .
Nutrition of Shiitake Mushrooms
Shiitake mushrooms contain lots of nutrients and antioxidants, such as beta-D-glucans polysaccharides, ergothioneine or lenthionine. They are easily digested by the body and are low in calories. Besides that, they also give a boost to your immune system and increase white blood cells count.
Shiitake mushrooms contain plenty of antioxidants known as L-ergothioneine or ergothioneine , which have been found to have anti-tumor properties.
Nutrition Table of Shiitake Mushroom (per 100g)
Food Energy (kcal) Protein (g) Carbohydrate (g) Total Fat (g) Sodium (mg) Shiitake mushrooms 41.2 4.5 11.8 0.3 21
Vitamins and Minerals in Shiitake Mushrooms
Shiitake mushroom is a great source of vitamin B2 or riboflavin, as well as vitamin B3 or niacin. It also contains a significant amount of minerals such as potassium, copper, phosphorous and selenium.
Minerals in Shiitake Mushrooms
Nutrition Facts of Cellulose
One serving (100g) of fresh button mushroom provides 10% of RDA for calcium and 2% of RDA for phosphorous.
Energy Value of Cellulose
100 g/ serving provides 4 kcal/g of energy.
Carbohydrates in Shiitake Mushrooms
Dietary fiber is a carbohydrate that cannot be digested. One serving (100g) contains 1,8 grams of fiber, which is about 6% of RDA.
Fiber in Shiitake Mushrooms
100 g/serving provides 0,6 g of total sugars. Sugars are a form of carbohydrate that can be metabolized by the body to produce energy. They are found naturally in some fruit and vegetables or added during food processing.
Sugars in Shiitake Mushrooms
One serving (100g) of fresh Shiitake mushrooms contains 0,7 g of total fat and is low in saturated fatty acids. This amount provides 1,5% of RDA for total fat and 0% for saturated fatty acids. The American Heart Association recommends limiting the intake of saturated fatty acids to less than 7% of total calories.
Fat in Shiitake Mushrooms
100 g/serving provides 0,7 g of carbohydrates. Starches are the most common types of sugars and as such they occur naturally in many plant foods. They are a good source of energy but have a low nutritional value.
Carbohydrates in Shiitake Mushrooms
100 g/serving provides 88 kcal of energy, which accounts for 4% of RDA . It is also very low in cholesterol (0 mg) and sodium (3 mg).
Energy Value of 100g Shiitake Mushroom
Potassium in Shiitake Mushrooms
One serving (100g) of fresh Shiitake mushrooms provides 0,5 mg of iron and 3% of RDA. Iron is an essential mineral for red blood cells formation. Iron also enhances the absorption of oxygen in the body during physical activity.
Iron in Shiitake Mushrooms
100 g/serving contains 1,5 g of total fat and 0,1 g of saturated fatty acids. This amount provides 11% of RDA for total fat and 2% of RDA for saturated fatty acids.
Fat in Shiitake Mushrooms
100 g/serving contains 9,7 g of starch and is low in sugar (0,3 g). Starch occurs naturally in many plant foods and it provides the greatest amount of calories.
Cholesterol in 100g of Shiitake Mushrooms
100 g/serving provides 400 g of water, which accounts for 60% of RDA. Water is present in all the cells and tissues in the body and as such it is very important for general functioning.
Sodium in Shiitake Mushrooms
Shiitake mushrooms are known to contain many nutrients that may promote heart health. They are also very low in saturated fats, cholesterol and sodium making them a good choice for cardiovascular diets.
Sodium in 1 cup (100g) of Dried Shiitake Mushrooms
1 cup (100g) of dried Shiitake mushrooms contains 1,8 g of dietary fiber and 1,8 g of total sugars.
Shiitake Mushrooms Meal Recipes
You can use Shiitake mushrooms in your favorite dishes.
Sweet and Sour Mushroom Stir-fry
1 garlic clove
2 tablespoons of brown sugar
2 teaspoons of lemon juice
½ cup water or vegetable stock
100 g dried Shiitake Mushrooms, soaked in 200 ml warm water for 30 minutes to soften them. Sieve the water to remove any dirt or impurities. Then chop them into pieces.
2 teaspoons of cornstarch
1 teaspoon of oil
100 g fresh Shiitake Mushrooms, sliced
100 g mixed vegetables, chopped
½ cup bean sprouts
Sauce: 2 tablespoons of soy sauce ½ tablespoon of red chili paste
1 tablespoon of corn starch + 1 tablespoon of water
2 tablespoons of peanut oil or vegetable oil for frying
Directions: Mix the ingredients for the sauce and set aside. Combine the sugar, lemon juice and spices. Set aside. Heat up a wok with some oil and stir-fry garlic until fragrant. Add in sliced mushrooms and vegetables, bean sprouts and sauce. Cook until the vegetables are tender but still crisp. Sprinkle with combined cornstarch and water mixture to thicken up the sauce. Serve warm over steamed rice or noodles
1 medium onion, finely chopped
2 cloves garlic, minced
1 tablespoon of olive oil
250 g mixed mushrooms, chopped
2 bay leaves
1 cup of Arborio rice or short grain rice of your choice
4 cups vegetable stock (low salt) heated to the boiling point. Keep warm over low heat.
Optional: Parmesan cheese grated on top to taste
Directions: Heat up oil in a wok then stir-fry onion and garlic for 2 minutes. Add the mixed mushrooms, bay leaves, Arborio rice and vegetable stock. Stir occasionally to ensure it doesn't burn at the bottom of your wok. Cook until all liquid is absorbed by the rice while stirring frequently (about 20 minutes). Top with grated Parmesan cheese if desired.
1 tablespoon of vegetable oil for frying
4 cloves garlic, minced
2 cups of chopped mushrooms (shiitake, cremini or button)
3 cups of chicken or beef stock (low salt) heated to the boiling point. Keep warm over low heat
1 tablespoon of cornstarch + 1 tablespoon of water, dissolved in a small bowl and set aside.
½ cup of chopped carrots, finely sliced
1 teaspoon of parsley flakes (optional)
Directions: Heat up oil in a wok then stir-fry garlic for 2 minutes or until golden brown. Add the chopped mushrooms, stir well to coat the garlic and mushrooms with oil then add about half cup of stock. Cook until the liquid is reduced (about 5 minutes). Add 1/3 cup of stock at a time while stirring frequently. Wait for the liquid to reduce before adding another third of stock each time until all liquid is gone. Stir in the cornstarch and water mixture to thicken up the soup. Stir in carrots, season with salt and pepper then turn off the heat when it is boiling again. Top with parsley flakes if desired.
Are there any side effects of Shiitake Mushrooms?
There are no reports of Shiitake mushrooms causing health issues except for allergic reactions. If you have allergies to molds or mushrooms, you might want to avoid eating them.
Side effects such as diarrhea or vomiting may occur if you accidentally eat poisonous varieties of mushrooms mistaking it for Shiitake mushroom because both look alike and grow near each other. Their colors also resemble each other as well as their textures. So make sure you pick them correctly if you want to eat wild mushrooms.