Shiitake
Shiitake mush rooms are one of the most popular mushrooms around the world.
They are prized for their rich, flavorful taste and diverse health benefits.
The compounds in shiitake can help fight cancer, boost immunity, and support heart health.
What are shiitake mushrooms?
Shiitakes are edible mushrooms native to East Asia.
They are light to dark brown, with caps that grow between 2 and 4 inches (5 and 10 cm).
Although generally eaten like vegetables, shiitakes are mushrooms that grow naturally on decaying deciduous trees.
About 83% of shiitake are grown in Japan, although the United States, Canada, Singapore and China also produce them.
You can find them fresh, dried or in various dietary supplements.
Nutritional profile of shiitake mushrooms
Shiitakes are low in calories. They also offer good amounts of fiber, as well as B vitamins and some minerals.
The nutrients in 4 dried shiitakes (15 grams) are (2 Reliable Source):
Calories: 44
Carbohydrates: 11 grams
Fiber: 2 grams
Protein: 1 gram
Riboflavin: 11 el daily value (DV)
Niacin: 11 el DV
Copper: 39 el DV
Vitamin B5: 33 el DV
Selenium: 10 el DV
Manganese: 9 el DV
Zinc: 8 el DV
Vitamin B6: 7 el DV
Folate: 6 el DV
Vitamin D: 6 elV
In addition, shiitake contains many of the same amino acids as meat.
They also boast polysaccharides, terpenoids, sterols, and lipids, some of which have immunostimulant, cholesterol-lowering, and anticancer effects.
The amount of bioactive compounds in shiitake depends on how and where the mushrooms are grown, stored and prepared.
Shiitake as a supplement
Shiitake mushrooms have long been used in traditional Chinese medicine. They are also part of the medical traditions of Japan, Korea, and eastern Russia.
In Chinese medicine, shiitake is thought to increase health and longevity, as well as improve circulation.
Studies suggest that some of the bioactive compounds in shiitake may protect against cancer and inflammation .
Although the proposed benefits are promising, more research is needed.
May help heart health
Shiitake mushrooms may improve heart health. For example, they have three compounds that help reduce cholesterol:
- erythadenine. This compound inhibits an enzyme involved in cholesterol production.
- Sterols. These molecules help block the absorption of cholesterol in the intestines.
- Beta glucans. This type of fiber can lower cholesterol.
