Shiitake mushroom guide Holland & Barrett

Shiitake mushroom guide

March 6, 2024

One of the five most grown mushrooms worldwide, shiitake mushrooms are used in many delicious recipes for their rich, bold flavor and buttery texture. Packed with vitamins, minerals, and other nutrients, shiitake mushrooms have been cultivated for traditional Asian practices and recipes for over 1,000 years.

It's no surprise that shiitake mushrooms are having a moment, but are there any benefits to adding them to your diet? Next, we will talk about what shiitake mushrooms are, their possible benefits and much more.

Shiitake mushrooms, or Lentinula edodes, got their common name from the shii tree they grow on in Japan and toma, which is the Japanese word for mushroom.

Its production and consumption have grown steadily since 1945, with Japan and China accounting for almost all world production. In fact, shiitake mushrooms are so popular that the global shiitake mushroom market is expected to reach $4.7 billion by 2030.

Shiitake mushrooms are part of the Marasmiaceae mushroom family and are usually found growing on trees and logs. They have a unique look with umbrella-shaped caps that are usually brown, ranging from a deep chocolate brown to a light tan brown, and curved stems in a contrasting pale cream color.

Most mushrooms are good for you as they are low in calories, salt and fat, while high in fiber, B vitamins and other minerals such as potassium, and shiitake mushrooms are no different.

Typically, a serving size (which is 4 whole shiitake mushrooms) contains:

26 calories
0g fat
5g carbohydrates
7mg sodium
2g of protein
2g dietary fiber
2g sugar

There are so many nutrients in shiitake mushrooms. Just one serving contains several vitamins and minerals, including potassium, copper, and B vitamins like riboflavin and pantothenic acid. Eating one serving of shiitake mushrooms provides 23% of the average adult's daily pantothenic acid intake and 18% of the average adult's niacin intake.

Aside from the nutritional profile, it is believed that shiitake mushrooms could also have a host of health benefits. However, it is important to note that research is still being done on shiitake mushrooms and how they can benefit your health.

From supporting your immune system to helping your heart health, here are 3 potential health benefits of shiitake mushrooms:

They can help your heart health

Some research shows that shiitake mushrooms contain 3 different compounds, eritadenine, sterols, and beta-glucans, that could help lower cholesterol , which keeps the heart working as it should.

They can help boost your immune system

It is thought that one of the polysaccharides found in shiitake mushrooms could help strengthen your immune system. After one study, results showed a potential increase in immune markers and a drop in inflammation levels after participants took 2 dried shiitake mushrooms a day

They could help strengthen bones

Mushrooms are naturally rich in vitamin D, which helps your body keep your bones strong. Shiitake mushrooms are thought to contain 18 IU of vitamin D per 100g, which can help you reach your daily vitamin D goal when included as part of a healthy, balanced diet.

Very little is known about whether shiitake mushrooms are safe for everyone to consume. Therefore, you should consult with your primary care doctor before adding shiitake mushrooms to your diet, especially if you are taking any medications.

Current research on shiitake mushrooms is limited, as is information on possible side effects. However, there is a risk of allergies to shiitake mushrooms, so if you react to them in any way, stop consuming them immediately. Likewise, if you know you are sensitive or allergic to mushrooms, you should avoid them completely.

In some cases, you may develop a skin allergy called shiitake dermatitis, which is caused by shiitake mushrooms. Shiitake dermatitis can present as skin inflammation and itching. You should always consult a doctor if this happens.

Mushrooms, in general, can sometimes cause mild stomach pains or nausea, so it's vital to make sure you take a safe dose. Additionally, you should always stick to the recommended serving size, which is usually indicated on the packaging.

If you are pregnant or breastfeeding, it is recommended that you stay away from raw shiitake mushrooms because there is not enough information available for it to be considered safe. Or consult your GP for clarification.

You'll find shiitake mushrooms in many different forms on shelves, from fresh to dried and even supplements (but we'll talk about those later).

Dried shiitake mushrooms are most common in many savory Asian recipes, as they are easy to store and have a more concentrated smoky flavor. They are also easy to rehydrate. You can soak them in a little water for about 20 minutes before using them.

Many say that the best way to cook shiitake mushrooms is to sauté them in a little oil, but there are actually many amazing and easy ways to cook shiitake mushrooms.

Here are some of our favorite shiitake mushroom recipes:

Fry them lightly and add them to a delicious sauce
Prepare a tasty shiitake mushroom risotto recipe
Have them as an accompaniment to your steak or chicken
Mix them into a creamy shiitake mushroom soup

Shiitake mushrooms can also be found in concentrated supplement form, available as a powder, tablet, or capsule. So why not add a shiitake mushroom supplement to your vitamin routine to take advantage of the potential benefits of these mushrooms?

Just make sure you always take the correct dosage as directed on the label and stop taking the supplements if you have a reaction or feel unwell. You should also consult with a doctor before taking these supplements to make sure you are safe, especially if you already take medication.

From their delicious flavor and meaty texture to their potential health benefits, there are several reasons to include shiitake mushrooms in your diet.

Whether you make a batch of stir-fried shiitake mushrooms, take a convenient capsule, or add dried shiitake mushrooms to your dinner, you'll make the most of its active ingredients.

Sources

1. https://www.dl.begellhouse.com/journals/708ae68d64b17c52,541026cc01c467e3,02be35a6114dd243.html

2. https://clarknow.clarku.edu/2016/06/23/a-great-cultural-export-from-asia-to-the-rest-of-the-world/

3. https://xn--c1atere.xn--p1ai/upload/files/Wasser_2013_09_shiitake.pdf

4. https://www.globenewswire.com/en/news-release/2022/05/03/2434969/0/en/Shiitake-Mushroom-Market-to-Garner-4-7-Billion-Globally-By- 2030-at-8-3-CAGR-Says-The-Brainy-Insights