8 shiitake mushroom advantages | HealthShots

Shiitake mushrooms (Lentinula edodes) are fashionable edible mushrooms that come from Asia, particularly Japan and China. Identified for his or her umami flavour and meaty texture, shiitake mushrooms are sometimes utilized in making soups or pasta for his or her flavour. The mushrooms with darkish brown caps are low in energy, stuffed with fiber, nutritional vitamins like B6, and minerals similar to potassium and calcium. So, shiitake mushrooms are valued not just for their culinary makes use of, but additionally for his or her potential well being advantages, together with boosting the immune system, and supporting coronary heart well being. Know shiitake mushroom advantages and unintended effects earlier than including them to your food plan.

What are the well being advantages of shiitake mushrooms?

The advantages of shiitake mushrooms should do with their dietary worth. In keeping with the US Division of Agriculture, 100 grams of shiitake mushrooms have:

• 89.7 grams of water
• 2.24 grams of protein
• 2.5 grams of fiber
• 304 mg of potassium
• 2 mg of calcium
• 20 mg of magnesium
• 0.293 mg of vitamin B6
• 5.7 micrograms of selenium
• 18 worldwide items of vitamin D

Listed below are a number of the advantages of shiitake mushroom:

1. Could enhance immune system

Throughout a 2015 research printed within the Journal of the American Faculty of Vitamin, individuals who ate shiitake mushrooms for 4 weeks noticed an enchancment in immunity. “Shiitake mushrooms include polysaccharides, significantly lentinan, which stimulate the immune system,” says dietitian Ramya B. This might help the physique combat off infections and ailments, making shiitake a superfood useful in sustaining good well being.

2. Could help coronary heart well being

Shiitake mushrooms have excessive antioxidant properties, which can shield the cells from free radicals that may trigger most cancers, and coronary heart ailments, as per analysis printed in Developments in Meals Science and Expertise in 2023. These mushrooms are wealthy in compounds like eritadenine, sterols, and beta-glucans, which might help decrease levels of cholesterol and forestall the buildup of plaque within the arteries, contributing to higher cardiovascular well being.

3. Offers antioxidant safety

Shiitake mushrooms are loaded with antioxidants, together with selenium, and polyphenols. “They might help combat off oxidative stress, cut back irritation, and shield our physique from free radical harm, recognized to trigger to power ailments in addition to untimely ageing,” says Ramya.

4. Could promote bone well being

Shiitake mushroom can generate vitamin D when it’s uncovered to ultraviolet rays, as per analysis printed within the Vitamins journal in 2018. Vitamin D is essential for absorbing calcium and bone well being, and might help to stop situations like osteoporosis.

5. Could assist in most cancers prevention

Throughout a 2021 analysis printed within the Vitamins journal, shiitake mushrooms have been discovered to have anticancer properties. “The lentinan in shiitake mushrooms might assist inhibit the expansion of most cancers cells and enhance the immune system’s means to combat tumors,” says the professional.

6. Could help intestine well being

Shiitake mushrooms include dietary fiber and prebiotics, which nourish the useful micro organism within the intestine. “They assist enhance digestion whereas selling a wholesome intestine microbiome, and probably decreasing the danger of digestive issues,” says the professional.

7. Could also be good for weight reduction

Shiitake mushrooms could also be useful for weight reduction. Hundred grams of shiitake mushrooms supplies 34 energy, as per the USDA. “They’re low in energy and excessive in dietary fiber, which might help you are feeling fuller for longer, decreasing total calorie consumption,” says the professional.

8. Could also be useful for pores and skin

Pondering of utilizing mushrooms for pores and skin? Go for shiitake mushrooms that include antioxidants, similar to selenium, which might shield the pores and skin from harm brought on by free radicals and UV radiation. “The presence of kojic acid in shiitake mushrooms additionally helps cut back hyperpigmentation,” says the professional.

What are the unintended effects of shiitake mushrooms?

Shiitake mushroom advantages are many. However so are the unintended effects, which you should concentrate on earlier than consuming them:

• Shiitake dermatitis is a uncommon situation brought on by consuming uncooked or undercooked shiitake mushrooms, leading to pores and skin rash.
• Overconsumption of shiitake mushrooms might trigger digestive discomfort, similar to bloating, fuel or diarrhea.
• Shiitake mushrooms include a pure blood thinner, which can improve the danger of bleeding, particularly in people taking anticoagulant medicines.

Easy methods to embrace shiitake mushrooms in meals?

Ensure to eat solely cooked shiitake mushrooms. Listed below are some straightforward methods to incorporate these mushrooms in meals:

• Shiitake mushrooms might be taken individually as a stir fried dish or it may be added to different blended greens and meat.
• Shiitake mushrooms pair properly with miso soup, ramen, and sizzling pots.
• Sauté shiitake mushrooms and add them to salads for a heat, savory ingredient.
• Shiitake mushrooms might be grilled or roasted with olive oil, garlic, and herbs as a tasty aspect dish.
• Incorporate shiitake mushrooms into risottos or pasta dishes for a meaty texture.

Shiitake mushrooms are loaded with vitamins, making them a superfood with many well being advantages. Don’t eat them uncooked in any other case you’ll find yourself with a number of the unintended effects.