Shiitake Mushroom Health Benefits: Why these Mushrooms are the Best
You are probably most familiar with shiitake mushrooms as the main ingredient in Japanese miso soup. Used in Chinese medicine for more than 6,000 years, Lentinula edodes are a specialty mushroom that have grown wild since prehistoric times. They have grown increasingly popular in the United States and around the world, due to a growing body of scientific researchers who have unearched many surprising benefits to eating this delicious mushroom.
Improves Immunity
Most of the shiitake mushroom’s health benefits come from a compound called lentinan. Lentinan is an active compound present in these mushrooms, which have the ability to improve immunity levels. This means that it gives a boost to your immune system making it stronger and more capable of fighting various infections and diseases. It has even been found to improve the immune system of patients infected with HIV.
Powerful Anti-Cancer Food
The Japanese Food and Drugs Administration have licensed shiitakes as an anti-cancer drug. This potent benefit also comes from the compound lentinan. Along with boosting immune systems, lentinan has been found quite effective in treating various cancers, and it has especially been found effective in gastric cancer. Lentinan works by developing reticular cells in tumor sites and also by developing T-lymphocytes. Reticular cells are immune cells that have the ability to destroy cancerous cells and T-lymphocytes play a big role in boosting your immunity. So, if you are looking for an anti-cancer food, think shiitake!
Help for Your Heart
Shiitake mushrooms also contain eritadenine. These are compounds that have been found to lower cholesterol levels. Studies with animals show eritadenine lowers cholesterol levels, irrespective of the dietary fats that were given to the lab animals. So, basically, if you consume more eritadenine, the higher the reduction in cholesterol levels.
Rich in Antioxidants
L-ergothioneine is an antioxidant that is present in most varieties of mushrooms. However, shiitake is one of the varieties that contain the highest amount of L-ergothioneine. It was earlier believed that chicken liver and wheat germ are the richest dietary sources of this powerful antioxidant. However, shiitake mushrooms contain up to 13 mg of L-ergothioneine in a 3-ounce serving, which is almost forty times more than the quantity found in wheat germ. The best part is that this antioxidant does not get destroyed when you cook your mushrooms. Shiitake mushrooms are also rich in selenium, iron, vitamin C, and dietary fiber which add to its popularity as a health food.
How to Prepare
Now that you know why you should be eating them, find out how to properly wash them and include them in your diet. Shiitake mushrooms should be cleaned using minimal water, since they are porous and may absorb the water. If they are too dry, soak them in water for thirty minutes before cooking. Traditionally, these mushrooms are used in Japanese miso soup. However, you can saute them with onions and garlic and serve as a side dish. They can also be used to thicken and make vegetable stock more nutritious. These brown fleshy mushrooms are wonderful for enhancing the flavor of any food and can be easily found in stores all over the United States. So, just pick some up and use them to provide more nutrition for your family.
References
https://www.elements4health.com/shiitake-mushrooms.html
https://whfoods.org/genpage.php?tname=foodspice&dbid=122
Image: Wikimedia Commons: Shiitakegrowing; https://en.wikipedia.org/wiki/File:Shiitakegrowing.jpg