Nutritional composition of shiitake mushrooms

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Shiitake mushrooms are one of the most popular mushrooms worldwide. They are prized for their rich, delicious taste and diverse health benefits. Compounds in shiitake mushrooms may help fight cancer, boost immunity and support heart health. This article explains everything you need to know about shiitake mushrooms.

1. What is Shiitake Mushroom?

Shiitake mushroom is a type of mushroom. An extract from this mushroom is used medicinally. Shiitake mushrooms are used to boost the immune system and treat HIV/AIDS, the common cold, flu (influenza), and many other illnesses, but there is no good scientific evidence supporting these uses.
Shiitake mushrooms (Lentinula edodes) are a popular savory ingredient in Asian cuisine. Although shiitake mushrooms offer health benefits, there are also some dangers associated with this mushroom when it is consumed in its raw form or in supplement form.

2. Nutritional value of shiitake mushrooms

Shiitake mushrooms are low in calories. They also provide a good amount of fiber, as well as B vitamins and several minerals.
The nutrients in shiitake are: B vitamins (B2, B3, folate, B5), phosphorus, vitamin D, selenium, copper, potassium
In addition, shiitake contains many amino acids similar to meat. They also boast polysaccharides, terpenoids, sterols and lipids, some of which have immune-boosting, cholesterol-lowering, and anti-cancer effects.
The amount of bioactive compounds in shiitake mushrooms depends on how and where the mushrooms are grown, stored and processed.

3. What are the health benefits of Shiitake mushrooms?

3.1. Supports Heart Health Shiitake may promote heart health. For example, they have three compounds that help lower cholesterol:
Eritadenine: this compound inhibits an enzyme involved in cholesterol production. Sterols: these molecules help block the absorption of cholesterol in your gut. Beta glucan: This type of fiber can lower cholesterol. Eating shiitake prevents an increase in blood pressure
Eating shiitake will develop less fat in the liver, less plaque on artery walls and lower cholesterol levels than people who don't eat mushrooms.
Humidity and cooking mushrooms in water do not seem to affect the vitamin D content in mushrooms, but cooking them in fat (such as oil) can cause the vitamin to be lost because it is fat soluble.
3.2. May Boost Your Immune System Shiitake may also help boost your immune system.
One study fed people two dried shiitake mushrooms per day. After a month, their immune markers improved and their inflammation levels dropped.
This immune effect may be partly due to one of the polysaccharides in the mushroom. While the human immune system tends to weaken with age.

3.3. Contains compounds with potential anticancer activity Polysaccharides in shiitake mushrooms may also have anticancer effects.
For example, the polysaccharide lentinan helps fight tumors by activating your immune system.
Lentinan has been shown to inhibit the growth and spread of leukemia cells. In China and Japan, the injectable form of lentinan is used along with chemotherapy and other primary cancer treatments to improve immune function and quality of life in people with stomach cancer. However, the evidence is still not enough to determine whether eating mushrooms has any effect on cancer.
3.4. Other Potential Benefits Shiitake may also help fight infections and promote bone health. As antibiotic resistance grows, some scientists think it's important to explore the antibacterial potential of shiitake mushrooms. That said, while the compounds isolated showed antibacterial activity in vitro, the ingestion of shiitake mushrooms did not have any effect on viral, bacterial or fungal infections in humans.
May strengthen your bones: Mushrooms are the only natural plant source of vitamin D. Your body needs vitamin D to build strong bones, however 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 levels of this compound. However, keep in mind that shiitake mushrooms provide vitamin D2. This is an inferior form of vitamin D3, found in fatty fish and some other animal foods.

4. How to cook shiitake mushrooms?

Mushrooms have a special umami taste, which is especially useful when preparing vegetarian dishes. Shiitake mushrooms are usually sold dried. Before cooking, soak them in hot water to soften.
To choose the best samples, look for models that are sold whole instead of sliced. Hats should be thick with deep, white gills.
You can cook shiitake like any other mushroom. Here are a few suggestions:
Stir-fry shiitake mushrooms with greens and serve with hard-boiled eggs. Add them to pasta dishes or stir-fries. Use them to make a flavorful soup. Roast them for a crunchy snack or side dish.

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