Live Longer Habits

Shiitake mushrooms are known for their rich, earthy flavour and are often described as having a meaty taste. They have large caps that are usually between 2 to 5 inches wide and can be light to dark brown in colour, creating a nice contrast with their pale cream underside. 

These mushrooms come from the mountain areas of Japan, Korea, and China, where they grow on fallen logs. People in East Asia have used shiitake mushrooms for both cooking and traditional medicine for a long time.

The practice of growing shiitake started in China over a thousand years ago, where they were called dongo or shanku. The methods for farming shiitake eventually spread to Japan, where samurai warriors mostly managed the production for the nobles. This is where shiitake got its popular name, combining "shii," which refers to the hardwood tree they often grow on, and "take," the Japanese word for mushroom. 

Nowadays, shiitake mushrooms are enjoyed globally for their great taste and ease of growth, whether on natural logs or artificial materials. They are mostly farmed in China, Japan, the United States, Korea, and Brazil, with China making up about 80 to 90 percent of the world's shiitake supply. 

Health Benefits

Shiitake mushrooms are very nutritious, especially high in natural copper, which helps maintain healthy blood vessels, bones, and immune function. Just half a cup of these mushrooms provides about 72 percent of the recommended daily intake of copper. 

They are also a good source of selenium, offering around 33 percent of your daily needs. 

Here are some additional health benefits of shiitake mushrooms: 

- Better Heart Health:

Shiitake mushrooms contain eritadenine, which may help lower cholesterol levels, as well as beta-glucans that can reduce inflammation and help prevent cholesterol absorption in the intestines. 

- Boost Immune Health:

They are rich in polysaccharides like lentinans and beta-glucans, which can protect against cell damage and enhance the immune system. These compounds also support the production of white blood cells that help fight off illnesses and have anti-inflammatory effects. 

Nutrition

Shiitake mushrooms are a valuable source of important vitamins and minerals such as: 

- Vitamin D 

- Copper 

- Selenium 

- Thiamin 

- Riboflavin 

- Niacin 

- Vitamin B6 

- Folate 

- Potassium 

- Manganese 

- Magnesium 

- Iron 

- Phosphorus 

Nutritional Information per Serving

One half-cup of raw shiitake mushrooms has: 

- Calories: 34 

- Protein: 2.5 grams 

- Fat: 0.5 grams 

- Carbohydrates: 7 grams 

- Fibre: 3 grams 

- Sugar: 2 grams 

- Cholesterol: 0 milligrams 

- Sodium: 9 milligrams 

Things to Keep in Mind

A few people may have a sensitivity to raw shiitake mushrooms because of a compound called lentinan. This can sometimes cause a skin reaction known as shiitake skin dermatitis, which is itchy and uncomfortable but usually goes away in one to two weeks. 

Cooking the mushrooms can help avoid this reaction but may lessen some of their health benefits. 

How to Use Shiitake Mushrooms

Shiitake mushrooms are the third most popular type of mushroom worldwide, after oyster and white button mushrooms. You can sometimes find them in supermarkets, but they may also be available at farmers' markets or specialty grocery stores. They can also be purchased dried. 

Here are a few simple recipes to try with shiitake mushrooms for a healthy meal: 

- Stir-fry broccoli and shiitake mushrooms and mix in some soba noodles. 

- Make a risotto with rice, parmesan cheese, and sautéed shiitake. 

- Prepare a creamy tagliatelle or fettuccine dish with shiitake and basil. 

- Top beef tenderloin with a shiitake sauce. 

- Enjoy a creamy shiitake mushroom soup.

source: webmd