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. 83% of shiitakes are grown in Japan, although the US, Canada, Singapore and China also produce them.
Shiitake mushrooms are one of the most popular mushrooms worldwide. They are prized for their rich, savory taste and diverse health benefits. Compounds in shiitakes may help fight cancer, boost immunity and support heart health. This article explains everything you need to know about shiitake mushrooms.
Nutrition Profile of Shiitake Mushrooms
Shiitakes are low in calories. They also offer good amounts of fiber, as well as B vitamins and some minerals. Here are the nutrients you get in four dried shiitakes (15 grams).
*= Calories: 44.
*= Carbs: 11 grams.
*= Fiber: 2 grams.
*= Protein: 1 gram.
*= Riboflavin: 11% of the RDI.
*= Niacin: 11% of the RDI.
*= Copper: 39% of the RDI.
*= Vitamin B5: 33% of the RDI.
*= Selenium: 10% of the RDI.
*= Manganese: 9% of the RDI.
*= Zinc: 8% of the RDI.
*= Vitamin B6: 7% of the RDI.
*= Folate: 6% of the RDI.
*= Vitamin D: 6% of the RDI.
In addition, shiitakes contain many of the same amino acids as meat.
They also contain polysaccharides, terpenoids, sterols and lipids linked to immune-boosting, cholesterol-lowering and anti-cancer effects. All of these properties can differ, depending on how and where the mushrooms are grown, stored and used.
How Are They Used?
Shiitake mushrooms have two main uses: as food and as supplements.
Shiitakes as Whole Foods
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.
Shiitakes as Supplements
Shiitake mushrooms have long been used in traditional Chinese medicine. They’re also part of the medical traditions of Japan, Korea and Eastern Russia. In Chinese medicine, shiitakes are thought to boost health and longevity, as well as improve circulation. Modern research studies have found shiitake mushrooms’ bioactive compounds may offer some protection against cancer and inflammation. However, many of the studies have been done with lab animals or in test tubes, rather than with humans. In addition, many of the mushroom-based supplements on the market have not been tested to determine how well they work. Although the proposed benefits are promising, you should consider them with a grain of salt.
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