Compounds in shiitakes may help fight cancer, boost immunity and support heart health. This article explains everything you need to know about shiitake mushrooms. What Are Shiitake Mushrooms? Shiitakes are edible mushrooms native to East Asia. They’re tan to dark brown in color and the caps usually grow to between 2 and 4 inches (5 and 10 centimeters). While typically used as vegetables, shiitakes are actually a fungus that grows naturally on decaying hardwood trees. They’re also widely grown. You can find them fresh, dried or in various dietary supplements. Bottom Line: Shiitake mushrooms are brown-capped mushrooms used around the world for food and as supplements. Shiitakes are low in calories. They also offer good amounts of fiber, as well as B vitamins and some minerals. Riboflavin: 11 percent of the RDI. Niacin: 11 percent of the RDI. Copper: 39 percent of the RDI. Vitamin B5: 33 percent of the RDI.
Selenium: 10 percent of the RDI. Manganese: 9 percent of the RDI. Zinc: 8 percent of the RDI. Vitamin B6: 7 percent of the RDI. Folate: 6 percent of the RDI. Vitamin D: 6 percent of the RDI. Bottom Line: Shiitake mushrooms are low in calories. They also offer many vitamins, minerals and other health-promoting compounds. How Are They Used? Shiitake mushrooms have two main uses: as food and as supplements. If you are you looking for more on Supplier of shiitake mushroom extract powder for food Ingredients look into our web-page. You can cook with both fresh and dried shiitakes, although the dried mushrooms are slightly more popular. Dried shiitakes have an umami flavor that’s even more intense than when they’re fresh. Umami means savory and delicious. It is described as the «fifth taste» along with sweet, sour, bitter and salty. Both dried and fresh shiitake mushrooms are used in stir-fries, soups, stews and other dishes. Shiitake mushrooms have long been used in traditional Chinese medicine. In Chinese medicine, shiitakes are thought to boost health and longevity, as well as improve circulation.
However, many of the studies have been done with lab animals or in test tubes, rather than with humans. Although the proposed benefits are promising, you should consider them with a grain of salt. Bottom Line: Shiitakes have a long history of use, both as food and in medicinal supplements. Shiitake mushrooms may have several benefits for heart health. Beyond its individual components, shiitakes may be heart-healthy as a whole food. Bottom Line: Several compounds in shiitakes help lower cholesterol and may keep plaque from sticking to artery walls. Shiitakes may also help strengthen your immune system. A 2015 study had people eat around two dried shiitakes daily for a month. Overall, their immune markers improved. Additionally, your immune system gets weaker with age. Bottom Line: Eating shiitake mushrooms regularly may help bolster your immune system and reduce age-related decline in immune function. However, there’s not enough evidence to say whether actually eating shiitake mushrooms has any effect on cancer.
Bottom Line: Lentinan is a polysaccharide in shiitake mushrooms that may help fight cancer. Shiitake mushrooms may also help fight germs and promote bone health. Several compounds in shiitakes have antibacterial, antiviral and antifungal effects. Your body needs vitamin D to build strong bones, yet very few foods contain this important nutrient. The vitamin D levels of mushrooms vary, depending on how they are grown. When exposed to UV light, they develop higher vitamin D levels. In one study, mice fed a low-calcium, low-vitamin D diet developed symptoms of osteoporosis. However, keep in mind that shiitakes contain vitamin D2. This is an inferior form of the vitamin compared to vitamin D3, which is found in fatty fish and some other animal foods. Bottom Line: Compounds in shiitake mushrooms have antimicrobial properties. Eating shiitakes with higher vitamin D levels may improve your bone density. Most people can safely consume shiitakes, although some side effects may occur. In addition, using powdered mushroom extract over a long period of time may cause some side effects.
Some also claim that eating mushrooms can cause symptoms in gout sufferers due to their high purine content. Bottom Line: Shiitakes may cause some side effects, such as a skin rash. Shiitake mushroom extract may also cause digestive problems and increased sensitivity to sunlight. Mushrooms have an umami flavor, offering a savory base note to dishes. This can be especially helpful when making vegetarian dishes. Shiitake mushrooms are often sold dried. You can soak them in hot water, soften them and then cook with the mushrooms and mushroom water. To select the best dried shiitake mushrooms, look for ones that are sold whole, rather than sliced. The caps should be thick, with deep, white fissures. You can find excellent tips on selecting, prepping and cooking with dried shiitake mushrooms in this article. When cooking with fresh shiitake mushrooms, remove the stems, which remain tough even after cooking. Save the stems in the freezer for making veggie stock. You can cook with shiitakes as you would any other mushroom. Sauté shiitakes with greens and serve with a poached egg. Add them to pasta dishes or stir-fries. Use them to make a flavorful soup. Roast them for a crispy snack or side dish. Bottom Line: You can cook with either rehydrated, dried or fresh shiitake mushrooms. They add a delicious, savory flavor to foods.