Benefits of Shiitake Mushrooms: 9 Reasons Why You Need to Eat this Delicious Food

Shiitake mushrooms have been popular in Asia for hundreds of years. They’re actually the second most popular, and third most widely cultivated edible mushroom in the world.

It’s a good time to be a shiitake mushroom fan. From superfoods to probiotics, it seems this fungus is showing up everywhere lately. And for good reason. These delicious mushrooms are packed with nutrients and offer some serious possible health benefits. Below are nine reasons why you need to try this food today. 

What Are Shiitake Mushrooms?

The shiitake (Lentinula edodes) is also known as the golden needle mushroom, black forest mushroom, or winter mushroom. These tasty, edible fungi were previously only cultivated in Asia. They come from a group of about 20 different species within the Lentinus genus of mushrooms. The name “shiitake” is derived from a Japanese word for the tree on which they grow.

In Asia, the shiitake mushroom is considered a “superfood” and has been lauded for its medicinal benefits for centuries. In China, it was used as early as the Tang Dynasty (618-907). The fungus was historically used for treating difficulties with breathing, high cholesterol, fatigue, and low libido. It’s also believed to help protect the liver from toxins such as alcohol (1).

Today, shiitake mushrooms are grown commercially in Japan, Korea, Taiwan, Russia, Thailand, Vietnam, China, Mexico, Australia, the United States (Oregon), France, Poland, Germany, and Canada.

Shiitake Mushrooms Nutrition Facts

The nutrients in 4 dried shiitake mushrooms (15 grams) are (2):

• Calories: 44
• Carbs: 11 grams
• Fiber: 2 grams
• Protein: 1 gram
• Riboflavin: 15% of the daily value (DV)
• Niacin: 13% of the DV
• Copper: 86% of the DV
• Vitamin B5: 67% of the DV
• Selenium: 13% of the DV
• Manganese: 8% of the DV
• Zinc: 10% of the DV
• Vitamin B6: 9% of the DV
• Folate: 6% of the DV
• Vitamin D: 3% of the DV

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Health Benefits of Shiitake Mushrooms

Shiitake mushrooms can be good for you for many reasons, including the following:

May Help with Heart Health

Shiitake mushrooms have three compounds that may help lower cholesterol for better heart health. They are:

• Beta-glucans – The polysaccharide beta-glucans, which is found in the cell walls of all fungi and yeasts, is a fiber that is considered beneficial for heart health (3).
• Sterols – Sterols block the absorption of cholesterol and may help decrease LDL (bad) blood cholesterol (4).
• Eritadenine – This is a compound that can break down cholesterol.

The combination of these three compounds works together to help improve heart health (4).

May Help Prevent Cancer

Shiitake mushrooms contain lentinan, an active component that may help prevent and fight cancer. It has even been approved as an adjunct chemotherapy treatment for advanced stomach cancer by the Japanese Ministry of Health. Cell studies have shown that lentinan may help activate immune cells, which is likely how it helps fight cancer (5).

Protects Against Free Radicals

Free radicals are molecules with an odd number of electrons, so they don’t have a stable electrical charge and can damage your cells. Shiitake mushrooms have a high amount of ergothioneine. This antioxidant helps fight free radicals and protect cells against damage from them (6).

May Help Fight Fatigue

Shiitake mushrooms have nutrients that can help increase your energy levels. They may make you feel less tired and improve mental activity as they contain B vitamins that help you turn the food you eat into usable energy for your cells (7).

Helps Support Immunity

A study has shown that shiitake mushrooms increase the proliferation and activity of immune cells. This means that your immunity is working to help fight disease and infections (8).

May Improve Digestion

The fiber in shiitake mushrooms can help improve your digestion as it helps you feel full longer. It can also promote motility and support a healthy microbiome. 

May Be Helpful Post Menopause

Weight gain, insulin resistance, and heart health are all concerns for postmenopausal women. Shiitake mushrooms can help you maintain a healthy weight and manage blood glucose and cholesterol levels, largely due to their fiber content (9).

Potential Antibacterial and Antiviral Effects

Several compounds in shiitake mushrooms may have antibacterial, antiviral, and antifungal effects. These findings from test-tube studies show that the mushroom may be helpful for treating microbial infections. More human studies are needed to prove these effects on humans (10). 

May Boost Bone Health

Mushrooms are the only plant source of vitamin D. Vitamin D helps you absorb calcium, which is necessary for good bone health (11).

Read more: 24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets

Shiitake Mushrooms Side Effects

There aren’t any serious side effects to eating shiitake mushrooms. Some people may have allergic reactions to them, but this is quite rare. Shiitake dermatitis is a skin allergy that is caused by the shiitake mushroom. It’s not serious, but it can cause inflammation on your skin and some itching (12).

Shiitake mushrooms are safe to eat while pregnant and breastfeeding. They have no known drug interactions or side effects if you’re taking medications. You should avoid eating raw mushrooms though, because they may contain harmful bacteria.

Raw shiitake mushrooms also contain small amounts of the toxin coprine, which inhibits an enzyme (alcohol dehydrogenase) that metabolizes alcohol and can cause a disulfiram-like reaction if you drink alcohol after consuming them (13). 

In addition, they contain purines that can increase your risk of gout attacks if you’re prone to them. Therefore, people who have gout or kidney problems should avoid eating them in large quantities (14). 

How to Cook with Shiitake

Mushrooms have a distinct umami flavor, which can be particularly helpful when making vegetarian dishes or if you’re reducing your meat intake. You can cook with shiitake mushrooms by sauteing them in oil, then adding ginger, garlic, and your favorite vegetables. 

These mushrooms are often sold dried, so you must soak them in water for 20 minutes before cooking them. After you’ve soaked the dried shiitake mushrooms, they expand quite a bit and become more flavorful and chewy. You can keep their soaking liquid and use it to enhance dishes such as soups. 

Cutting off the stems first is a good idea, as they may be too chewy. You can also keep the stems for making vegetable stock later or you can slice or chop them up and use them to replace meat in any recipe, such as stir-fries.

Finally, you can also marinate fresh shiitake mushrooms before you cook them on a skillet or grill.

Here are a few suggestions for cooking shiitake:

• Saute them with other vegetables and seasonings
• Dip them in egg and roll them in breadcrumbs before frying.
• Grill or broil whole caps and then stuff with cheese, chopped vegetables, and your favorite spices.
• Use the flavorful water to make a sauce for dishes such as chicken or pasta.
• Add them to pasta in place of meat in a vegetarian lasagna.
• Add nutritional yeast for a cheesy flavor.
• Eat shiitake in miso soup, which will also add more beneficial bacteria to your gut microbiome.

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Shiitake Mushroom Recipes

Here are a few simple and delicious shiitake recipes you can try out at home:

Green Bean and Shiitake Mushroom Stir-Fry (15)

Are you looking for a quick, easy, and delicious side dish? Well, you’re in luck. The tender-crisp garlic and ginger vegetables paired with oyster sauce deliver amazing flavor in just a few minutes. Here’s how you make it:

Ingredients

• ½ pound green beans, trimmed
• 2 teaspoons cooking oil
• ½ onion, thinly sliced
• 6 ounces fresh mushrooms, sliced
• 1 clove garlic, finely minced
• 1 teaspoon finely grated fresh ginger
• 1 ½ tablespoons oyster sauce plus 2 tablespoons water

Instructions

• Start by adding 1 cup of water to a wok or a saute pan and bring it to a boil.
• Add the green beans and cover the pan, letting them steam for 4 to 5 minutes or until they turn crisp-tender.
• Drain the beans, then wipe the wok dry before returning it to the stove.
• Next, heat the wok over high heat and swirl in the cooking oil. Add the onions and mushrooms when the oil becomes very hot and stir fry it for 3 minutes.
• Turn down the heat to medium and add the cooked green beans, garlic, and ginger. Continue quickly stir-frying for an extra 30 seconds or until the mixture becomes aromatic. Ensure you don’t burn the ginger or garlic.
• Add the oyster sauce with the water and stir. Cook for an extra minute.
• Remove and serve while hot.

This recipe is courtesy of steamykitchen.com

Creamy Mushroom Soup with Shiitake (16)

Mushrooms in soup? Now that’s something. This creamy mushroom soup is easy to make and so tasty it’ll leave you coming back for more. Here’s how you make it:

Ingredients

• 10 oz shiitake mushrooms, large whole
• 1 tablespoon olive oil
• 1 tablespoon butter
• 1 onion, chopped
• 1 carrot, chopped
• 1 teaspoon salt
• 1 teaspoon thyme
• ¼ teaspoon black pepper
• 2 ½ cups water
• 1 ½ cups half-and-half (or heavy cream)
• 3 green onions, chopped (optional)

Instructions

• Start by slicing the mushrooms into bite-sized pieces.
• Heat 1 tablespoon of butter and 1 tablespoon of olive oil in a large pan then add the mushrooms. Let it cook for 10 minutes until the mushrooms become soft.
• Transfer half of the cooked mushrooms to a separate plate.
• Add the chopped onions, carrots, 1 teaspoon of salt, thyme, and pepper with the other half of the mushrooms in the large pan. Cook the vegetables for 10 minutes more until the carrots and onions have softened a bit.
• Add two and 2 ½ cups of water to the vegetables in the pan, bring them to the boil, and let them continue to boil for 20 minutes more. Some of the liquid should visibly evaporate but not all of it. Add more water if necessary.
• Next, remove the stock you just made from the heat and puree it in a food processor.
• Transfer the puree back to the cooking pan and add the mushrooms you removed earlier.
• Bring it to the boil, then reduce the heat and allow it to simmer while covered for approximately 5 minutes, stirring constantly.
• Add some more pepper and salt if desired and serve. Alternatively, you can add some chopped onions toward the end or use them as garnish, depending on your preference.

This article is courtesy of juliasalbum.com

Caramelized Shiitake Mushroom Risotto (17)

Risotto is good if you’re craving some carbs and comfort. You know what can make this dish taster and healthier? Shiitake mushrooms. Here’s how you make it:

Ingredients

• 3 ½ to 4 cups vegetable broth (or store-bought)
• ¾ cup thinly sliced shallot
• ¼ teaspoon each sea salt and black pepper
• 2 cups sliced shiitake mushrooms, hardy / woody stalked removed
• 1 tablespoon coconut aminos (or tamari / soy sauce)
• 1 tablespoon chopped fresh thyme
• 1 cup arborio rice
• ¼ cup dry white wine, if desired
• ¼ cup vegan parmesan cheese (plus more for serving or some nutritional yeast)
• Fresh chopped parsley

Instructions

• Start by heating the vegetable broth in a medium saucepan over medium heat. Once it starts to simmer, turn down the heat to keep it warm.
• Meanwhile, heat another large pan over medium heat until hot then add the oil and shallot. Season with a pinch of pepper and salt and allow it to saute for approximately 3 to 4 minutes, stirring frequently.
• Add the coconut aminos and mushrooms and continue sauteing until the mushrooms turn golden brown and are perfectly caramelized. Optional: You can remove some of the shiitake mushrooms and reserve them for serving to complement the garnish.
• Add the arborio rice and thyme then cook for approximately a minute, stirring occasionally. Pour in the dry white wine, stirring ever so gently, and continue cooking for an extra 2 minutes or until the liquid is mostly absorbed.
• Use a ladle to add the warmed vegetable stock, 1/2 cup (120ml) at a time. Ensure you stir the mixture continuously, allowing the risotto little breaks to come back to a simmer.
• While the heat should always be at medium, you can adjust it to ensure the mixture is always simmering. Remember, you want it to cook consistently but not boil so it doesn’t get gummy or cook too quickly.
• Continue adding the vegetable stock 1 ladle at a time while continuously stirring to incorporate it. The rice should be ‘al dente’ – cooked through but retaining a slight bite. This process should take approximately 15 to 20 minutes.
• Once the rice is perfectly cooked through, remove it from the heat and add the vegan parmesan cheese. Stir until well-coated.
• Taste, adjusting flavor as needed – adding pepper and sea salt to taste or more vegan cheese to enhance cheesiness. Add a little more warmed broth if it’s still dry at this point.
• Divide between serving bowls, topping with reserved mushrooms, a sprinkle of fresh parsley, and additional vegan parmesan cheese to serve.
• Enjoy while it’s still fresh, although you can cover any leftovers and store them in a refrigerator for 4 to 5 days or in a freezer for up to a month.

This recipe is courtesy of minimalistbaker.com

Read more: The Best Healthy Christmas Cookies To Try This Festive Season

FAQs

• Are shiitake mushrooms poisonous?

Shiitake mushrooms aren’t poisonous. In fact, they’re edible and widely prized for their rich, savory flavor and potential health benefits. These mushrooms have been a staple of Asian cuisine for centuries and are now commonly found in markets worldwide (18).

While they’re generally safe to eat, some people may experience adverse reactions. For example, shiitake mushrooms can cause a condition known as “shiitake dermatitis”, which presents as a rash and is linked to raw or undercooked consumption (12). 

People with mushroom allergies should avoid eating them altogether.

• Is it good to eat shiitake mushrooms every day?

Yes, it can be beneficial to eat shiitake mushrooms every day. Shiitake mushrooms are packed with nutrients and offer a variety of health advantages. They are an excellent source of dietary fiber, B vitamins, and minerals such as magnesium, iron, and phosphorus. These mushrooms contain lentinan, a compound that is known for its immune-boosting properties (19).

Regular consumption can support immune health and potentially reduce inflammation. Studies have also suggested that shiitake mushrooms can help lower cholesterol levels and support heart health (4).

At the same time, it’s essential to balance your diet with other nutrient-rich foods to avoid over-reliance on a single food source.

Incorporating a variety of foods into your diet ensures you get a wide range of nutrients. So, while it’s great to enjoy shiitake mushrooms regularly, make sure you eat a balanced diet for optimal health benefits.

• Are shiitake mushrooms low-FODMAP?

Shiitake mushrooms are considered low-FODMAP (fermentable oligo-, di-, mono-saccharides, and polyols), which makes them suitable for those who are following a low-FODMAP diet. This type of diet is commonly recommended for people with irritable bowel syndrome (IBS) or other digestive issues (20).

Here’s why shiitake mushrooms are considered low in FODMAPs:

1. Polyols Content: Shiitake mushrooms have negligible levels of polyols, which are one category of FODMAPs. Polyols such as sorbitol and mannitol can be poorly absorbed in the small intestine and may cause gastrointestinal discomfort in sensitive individuals (21).
2. Fructans and Galacto-oligosaccharides (GOS): These are other types of FODMAPs that can be problematic for some people. Shiitake mushrooms contain minimal amounts of these compounds, further supporting their classification as low-FODMAP.
3. Serving Size Matters: While shiitake mushrooms are low-FODMAP, it’s important to be mindful of serving sizes. Eating excessive amounts of any food, even low-FODMAP ones, can potentially trigger symptoms in sensitive individuals. The Monash University Low-FODMAP Diet app is a valuable resource for specific serving-size information (23).

• Can shiitake mushrooms be frozen?

Yes, shiitake mushrooms can be frozen for later use. Here’s how to freeze them properly:

1. Clean and Dry: Start by cleaning your shiitake mushrooms thoroughly and patting them dry with a paper towel.
2. Slice or Chop: Slice or chop the mushrooms according to your preference.
3. Blanch: Blanching may be helpful when freezing shiitake mushrooms as it helps preserve their texture and flavor. To blanch them, bring a pot of water to boil and add the sliced/chopped shiitake mushrooms for 1-2 minutes, then immediately transfer them to an ice bath.
4. Drain and Pack: Drain the mushrooms and pack them into airtight containers or freezer bags, leaving some room for expansion. Make sure to label and date the containers/bags.
5. Freeze: Place the packed shiitake mushrooms in the freezer where they can last for up to 12 months.

Frozen shiitake mushrooms can be used in soups, stews, stir-fries, sauces, and more. It’s always a good idea to thaw them before use, either by placing them in the refrigerator overnight or defrosting them in the microwave. Avoid refreezing any unused portion of thawed shiitake mushrooms.

It should be noted that freezing shiitake mushrooms may alter their texture slightly, but they will still retain their delicious flavor and nutritional value. They may become slightly more delicate, so it’s best to add them toward the end of cooking when using them in dishes.

• Can shiitake mushrooms go bad?

As with any food, shiitake mushrooms can go bad if they’re not stored properly or consumed within a reasonable timeframe. Here are some signs to look out for to determine if your shiitake mushrooms have gone bad:

1. Slimy appearance: If the shiitake mushrooms appear slimy or feel slippery to the touch, this is a sign that they have started to spoil.
2. Mold: If you notice mold growing on the mushrooms, it’s best to discard them as mold can produce toxins that are harmful to human health.
3. Foul odor: Spoiled shiitake mushrooms may have a strong, unpleasant odor.
4. Wrinkled or shriveled texture: If the mushrooms appear wrinkled or shriveled, it’s likely that they’re no longer fresh.

It’s always best to use shiitake mushrooms within a week of purchase and store them in a cool, dry place such as the refrigerator. Avoid washing them until you’re ready to use them as excess moisture can cause them to spoil faster. Proper storage and timely consumption can help prevent shiitake mushrooms from going bad.

The Bottom Line

Shiitake mushrooms are rich in nutrients that can help boost your health. They’re also loaded with antioxidants, which may help fight inflammation and prevent disease. 

To get the most benefits from shiitake mushrooms, eat them fresh or cook them properly. Avoid eating raw mushrooms to prevent allergic reactions and toxicity issues.