Shiitake mushrooms (Lentinula edodes) are popular edible mushrooms that come from Asia, especially Japan and China. Known for their umami flavour and meaty texture, shiitake mushrooms are often used in making soups or pasta for their flavour. The mushrooms with dark brown caps are low in calories, full of fiber, vitamins like B6, and minerals such as potassium and calcium. So, shiitake mushrooms are valued not only for their culinary uses, but also for their potential health benefits, including boosting the immune system, and supporting heart health. Know shiitake mushroom benefits and side effects before adding them to your diet.

What are the health benefits of shiitake mushrooms?

The benefits of shiitake mushrooms have to do with their nutritional value. According to the US Department of Agriculture, 100 grams of shiitake mushrooms have:

• 89.7 grams of water
• 2.24 grams of protein
• 2.5 grams of fiber
• 304 mg of potassium
• 2 mg of calcium
• 20 mg of magnesium
• 0.293 mg of vitamin B6
• 5.7 micrograms of selenium
• 18 international units of vitamin D

Shiitake mushrooms are widely used in making soups and pastas. Image courtesy: Shutterstock

Here are some of the benefits of shiitake mushroom:

1. May boost immune system

During a 2015 study published in the Journal of the American College of Nutrition, participants who ate shiitake mushrooms for four weeks saw an improvement in immunity. "Shiitake mushrooms contain polysaccharides, particularly lentinan, which stimulate the immune system," says dietitian Ramya B. This can help the body fight off infections and diseases, making shiitake a superfood helpful in maintaining good health.

2. May support heart health

Shiitake mushrooms have high antioxidant properties, which may protect the cells from free radicals that can cause cancer, and heart diseases, as per research published in Trends in Food Science and Technology in 2023. These mushrooms are rich in compounds like eritadenine, sterols, and beta-glucans, which can help lower cholesterol levels and prevent the buildup of plaque in the arteries, contributing to better cardiovascular health.

3. Provides antioxidant protection

Shiitake mushrooms are loaded with antioxidants, including selenium, and polyphenols. "They can help fight off oxidative stress, reduce inflammation, and protect our body from free radical damage, known to cause to chronic diseases as well as premature ageing," says Ramya.

4. May promote bone health

Shiitake mushroom can generate vitamin D when it is exposed to ultraviolet rays, as per research published in the Nutrients journal in 2018. Vitamin D is crucial for absorbing calcium and bone health, and can help to prevent conditions like osteoporosis.

5. May help in cancer prevention

During a 2021 research published in the Nutrients journal, shiitake mushrooms were found to have anticancer properties. "The lentinan in shiitake mushrooms may help inhibit the growth of cancer cells and boost the immune system’s ability to fight tumors," says the expert.

6. May support gut health

Shiitake mushrooms contain dietary fiber and prebiotics, which nourish the beneficial bacteria in the gut. "They help improve digestion while promoting a healthy gut microbiome, and possibly reducing the risk of digestive disorders," says the expert.

7. May be good for weight loss

Shiitake mushrooms may be beneficial for weight loss. Hundred grams of shiitake mushrooms provides 34 calories, as per the USDA. "They are low in calories and high in dietary fiber, which can help you feel fuller for longer, reducing overall calorie intake," says the expert.

Shiitake mushrooms may help in weight loss. Image courtesy: Shutterstock

8. May be beneficial for skin

Thinking of using mushrooms for skin? Go for shiitake mushrooms that contain antioxidants, such as selenium, which can protect the skin from damage caused by free radicals and UV radiation. "The presence of kojic acid in shiitake mushrooms also helps reduce hyperpigmentation," says the expert.

What are the side effects of shiitake mushrooms?

Shiitake mushroom benefits are many. But so are the side effects, which you must be aware of before consuming them:

• Shiitake dermatitis is a rare condition caused by consuming raw or undercooked shiitake mushrooms, resulting in skin rash.
• Overconsumption of shiitake mushrooms may cause digestive discomfort, such as bloating, gas or diarrhea.
• Shiitake mushrooms contain a natural blood thinner, which may increase the risk of bleeding, especially in individuals taking anticoagulant medications.

How to include shiitake mushrooms in meals?

Make sure to consume only cooked shiitake mushrooms. Here are some easy ways to include these mushrooms in meals:

• Shiitake mushrooms can be taken separately as a stir fried dish or it can be added to other mixed vegetables and meat.
• Shiitake mushrooms pair well with miso soup, ramen, and hot pots.
• Sauté shiitake mushrooms and add them to salads for a warm, savory element.
• Shiitake mushrooms can be grilled or roasted with olive oil, garlic, and herbs as a tasty side dish.
• Incorporate shiitake mushrooms into risottos or pasta dishes for a meaty texture.

Shiitake mushrooms are loaded with nutrients, making them a superfood with many health benefits. Don't eat them raw otherwise you will end up with some of the side effects.

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