Why Shiitake Mushrooms are Good

Shiitake mushrooms are one of the most popular mushrooms worldwide. They are prized for their rich, savory taste and diverse health benefits. Compounds in shiitake may help fight cancer, boost immunity, and support heart health.
Shiitake are edible mushrooms native to East Asia. They’re tan to dark brown, with caps that grow between 2 and 4 inches (5 and 10 cm).
While typically eaten like vegetables, shiitake are fungi that grow naturally on decaying hardwood trees. Around 83% of shiitake are grown in Japan, although the United States, Canada, Singapore, and China also produce them. Can find them fresh, dried, or in various dietary supplements.

Nutrition profile of shiitake mushrooms

Shiitake are low in calories. They also offer good amounts of fiber, as well as B vitamins and some minerals.
The nutrients in 4 dried shiitake:

  • Calories: 44
  • Carbs: 11 grams
  • Fiber: 2 grams
  • Protein: 1 gram
  • Riboflavin: 11% of the Daily Value (DV)
  • Niacin: 11% of the DV
  • Copper: 39% of the DV
  • Vitamin B5: 33% of the DV
  • Selenium: 10% of the DV
  • Manganese: 9% of the DV
  • Zinc: 8% of the DV
  • Vitamin B6: 7% of the DV
  • Folate: 6% of the DV
  • Vitamin D: 6% of the DV.

In addition, shiitake contain many of the same amino acids as meat. They  polysaccharides, terpenoids, sterols, and lipids, some of which have immune-boosting, cholesterol-lowering, and anticancer effects.
The amount of bioactive compounds in shiitake depends on how and where the mushrooms are grown, stored, and prepared.

Use

Shiitake mushrooms have two main uses — as food and as supplements.
Dried shiitake have an umami flavor that’s even more intense than when fresh.
Umami flavor can be described as savory or meaty. It’s often considered the fifth taste, alongside sweet, sour, bitter, and salty. Both dried and fresh shiitake mushrooms are used in stir-fries, soups, stews, and other dishes.
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, shiitake are thought to boost health and longevity, as well as improve circulation.

May aid heart health

Shiitake mushrooms may boost heart health. For example, they have three compounds that help lower cholesterol.
Eritadenine. This compound inhibits an enzyme involved in producing cholesterol.
Sterols. These molecules help block cholesterol absorption in your gut.
Beta glucans. This type of fiber can lower cholesterol.

Boost immune system

Shiitake may also help strengthen immune system. Immune effect might be partly due to one of the polysaccharides in shiitake mushrooms.

Contain compounds with potential anticancer activity

Polysaccharides in shiitake mushrooms may also have an anticancer effect.
The polysaccharide lentinan helps fight tumors by activating immune system. Inhibit the growth and spread of leukemia cells.

Back to News