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The shiitake (/ ʃ ɪ ˈ t ɑː k eɪ, ˌ ʃ iː ɪ-,-k i /; [1] Japanese: [ɕi ːtake] Chinquapin, Chinese/black forest mushrooms or Lentinula edodes) is an edible mushroom native to East Asia, which is cultivated and consumed around the globe.
- Overview
- What are shiitake mushrooms?
- Nutrition profile of shiitake mushrooms
- How are they used?
- May aid heart health
- May boost your immune system
- Contain compounds with potential anticancer activity
- Other potential benefits
- Possible side effects
- How to cook with shiitake
Shiitake mushrooms are a powerful source of many nutrients and even contain many of the same amino acids as meat. Try adding shiitake mushrooms into your diet for a extra burst of vitamin B5 and copper.
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 (1).
You can find them fresh, dried, or in various dietary supplements.
SUMMARY
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 (15 grams) are (2):
•Calories: 44
•Carbs: 11 grams
•Fiber: 2 grams
•Protein: 1 gram
Shiitake as whole foods
You can cook with both fresh and dried shiitake, although the dried ones are slightly more popular. 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 as supplements
Shiitake mushrooms have long been used in traditional Chinese medicine. They’re also part of the medical traditions of Japan, Korea, and Eastern Russia (4). In Chinese medicine, shiitake are thought to boost health and longevity, as well as improve circulation. Studies suggest that some of the bioactive compounds in shiitake may protect against cancer and inflammation (4). However, many of the studies have been done in animals or test tubes rather than people. Animal studies frequently use doses that far exceed those that people would normally get from food or supplements. In addition, many of the mushroom-based supplements on the market have not been tested for potency (5). Although the proposed benefits are promising, more research is needed. SUMMARY Shiitake have a long history of use, both as a food and in supplements.
Shiitake mushrooms may boost heart health. For example, they have three compounds that help lower cholesterol (3, 6, 7):
•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.
One study in rats with high blood pressure found that shiitake powder prevented an increase in blood pressure (8).
A study in lab rats fed a high-fat diet demonstrated that those given shiitake developed less fat in their livers, less plaque on their artery walls, and lower cholesterol levels than those that didn’t eat any mushrooms (9).
Shiitake may also help strengthen your immune system.
One study gave people two dried shiitake daily. After one month, their immune markers improved and their inflammation levels dropped (10).
This immune effect might be partly due to one of the polysaccharides in shiitake mushrooms (11).
While people’s immune systems tend to weaken with age, a mouse study found that a supplement derived from shiitake helped reverse some age-related decline in immune function (12).
SUMMARY
Eating shiitake mushrooms regularly may help boost your immune system.
Polysaccharides in shiitake mushrooms may also have an anticancer effect (13, 14).
For example, the polysaccharide lentinan helps fight tumors by activating your immune system (15, 16).
Lentinan has been shown to inhibit the growth and spread of leukemia cells (17).
In China and Japan, an injectable form of lentinan is used alongside chemotherapy and other major cancer treatments to improve immune function and quality of life in people with gastric cancer (18, 19).
However, evidence is insufficient to determine whether eating shiitake mushrooms has any effect on cancer.
SUMMARY
Promising antibacterial and antiviral effects
Several compounds in shiitake have antibacterial, antiviral, and antifungal effects (18, 20). As antibiotic resistance is growing, some scientists think it’s important to explore the antimicrobial potential of shiitake (21). That said, while isolated compounds show antimicrobial activity in test tubes, eating shiitake is unlikely to have any effect on viral, bacterial, or fungal infections in people.
May strengthen your bones
Mushrooms are the only natural plant source of vitamin D. Your body needs vitamin D to build strong bones, yet very few foods contain this important nutrient. The vitamin D levels of mushrooms vary depending on how they’re grown. When exposed to UV light, they develop higher levels of this compound. In one study, mice fed a low-calcium, low-vitamin-D diet developed symptoms of osteoporosis. In comparison, those given calcium and UV-enhanced shiitake had higher bone density (22). However, keep in mind that shiitake provide vitamin D2. This is an inferior form compared with vitamin D3, which is found in fatty fish and some other animal foods. SUMMARY Compounds in shiitake have antimicrobial properties, though you’re unlikely to gain benefits from eating the mushrooms themselves. Shiitake with higher vitamin D levels may improve your bone density.
Most people can safely consume shiitake, although some side effects may occur.
In rare cases, people can develop a skin rash from eating or handling raw shiitake (23).
This condition, called shiitake dermatitis, is thought to be caused by lentinan (24).
In addition, using powdered mushroom extract over a long period may cause other side effects, including stomach upset and sensitivity to sunlight (25, 26).
Some also claim that mushrooms’ high purine levels can cause symptoms in people with gout. Nonetheless, research suggests that eating mushrooms is linked to a lower risk of gout (27).
SUMMARY
Mushrooms have a distinct umami flavor, which can be especially helpful when making vegetarian dishes.
Shiitake mushrooms are often sold dried. Before cooking, soak them in hot water to soften them.
To select the best specimens, look for ones sold whole rather than sliced. The caps should be thick with deep, white gills.
When cooking with fresh shiitake mushrooms, remove the stems, which remain tough even after cooking. Save the stems in the freezer for making veggie stock.
You can cook shiitake as you would any other mushroom. Here are a few suggestions:
•Sauté shiitake with greens and serve with a poached egg.
2018年2月6日 · 椎茸有著一種獨特的強烈香氣，可以完美地與湯、日本火鍋和天麩羅作結合。 新鮮的椎茸適合用來製作天麩羅，而乾的椎茸菇，味道濃郁，作為湯或醬汁配料會更好。 烹調乾椎茸前，記得浸泡至少半小時，讓它充分軟化吸水再烹煮。 滑子菇（Nameko） 可說是日本第二大最受歡迎的蘑菇種類。 常用於味噌湯中，加到白蘿蔔蓉及醋醬油時，其味道也十分鮮美。 在野外，滑子菇多生長在已枯死了的山毛櫸樹幹之上，但時至今日，我們所購買的大部分真菌蘑菇都是人工栽培。 由於這種蘑菇的表面像被塗上了一層凝膠狀的物質，它也因此得名，在日語中 Nameko 的意思是「黏糊糊的蘑菇」。 這類黃褐色的小蘑菇多製成罐頭，有時也會製成乾物。 松茸的市價每公斤為 20,000 日圓（約 1430 港元）（資料圖片） 松茸（Matsutake）
2024年10月12日 · Shiitake mushroom is an edible and medicinal wood-dwelling fungus of the family Marasmiaceae. Native to East Asia, it is among the most commonly cultivated fungi in the world. It is important in a number of Asian and vegetarian dishes and has been used extensively in traditional Asian medicine.
- Melissa Petruzzello
2022年9月19日 · Shiitake mushrooms are the third-most popular mushroom in the world, after oyster and white button. You can sometimes find them in supermarkets, but you may need to look in...
SHIITAKE MUSHROOM翻譯：香菇，花菇（產於日本和中國的一種蘑菇，用於煮食）。了解更多。
Shiitake (Lentinula edodes) is a mushroom native to East Asia, where it grows on hardwood trees such as Chinquapin (Castanopsis sp.), Oak (Quercus sp.), and other hardwoods. It usually grows on dead trunks or branches, living within them as a decomposer and feeding on the woody substrate.
