Shiitake mushrooms originate from the mountainous regions of Japan, Korea, and China, commonly growing on fallen logs. This food is popular worldwide due to its delicious flavor and colors ranging from light to chocolate brown. Despite being low in calories, shiitake mushrooms are rich in fiber, B vitamins, and essential minerals.
These nutritional qualities contribute to a range of health benefits, including enhanced cardiovascular health, a stronger immune system, and potential anti-cancer properties.
A 15 gram serving of dried shiitake mushrooms provides the following key nutrients:
Calories: 44
Carbohydrates: 11 g
Fiber: 2 g
Protein: 1 g
Daily value (DV):
Vitamin B2: 11%
Vitamin B3: 11%
Vitamin B6: 7%
Vitamin D: 6%
Vitamin B5: 33%
Copper: 39%
Selenium: 10%
Manganese: 9%
Zinc: 8%
Folate: 6%
Shiitake mushrooms offer several notable health advantages:
**Boosts immunity**
Consuming shiitake mushrooms helps strengthen the immune system, possibly due to polysaccharides. These compounds can reverse some age-related declines in immune function.
**Supports heart health**
Shiitake mushrooms can support heart health due to three compounds that help lower cholesterol:
Eritadenine may inhibit an enzyme involved in cholesterol production.
Sterols help block cholesterol absorption in the gut.
Beta glucans are a type of fiber that reduces cholesterol.
**May prevent cancer**
The polysaccharides in shiitake mushrooms may also have anti-cancer effects. For example, the polysaccharide lentinan activates the immune system, inhibiting the growth and spread of leukemia cells.
**Offers antibacterial and antiviral properties**
Shiitake mushrooms possess antibacterial and antiviral properties thanks to compounds like lentinan, oxalic acid, centinamycins A and B, lenthionine, and eritadenine. They support immune enhancement, inhibit many bacteria (such as Staphylococcus aureus and oral pathogens), and aid in fighting viruses.
**Promotes strong bones**
Vitamin D deficiency risks leading to osteoporosis symptoms. The body needs vitamin D for strong bones, yet few foods contain this important nutrient. The vitamin D content in mushrooms varies depending on how they are grown. When exposed to UV light, they produce higher levels of this compound. However, it is important to note that shiitake mushrooms provide vitamin D2. This is a less potent form of vitamin D compared to vitamin D3, which is typically found in fatty fish and some other animal foods.
While generally safe for most, shiitake mushrooms can cause side effects in some individuals. A few may experience a skin rash from eating or touching raw shiitake mushrooms. This condition, called shiitake dermatitis, is believed to be caused by lentinan. Cooking shiitake mushrooms helps avoid this reaction but may reduce the health benefits of lentinan. Some also suggest that the high purine content in mushrooms could trigger symptoms in individuals with gout. However, experts indicate that mushroom consumption is associated with a reduced risk of gout.
Bao Bao (via WebMD, Healthline)
