Many people are discovering the power and potential that mushrooms have for health and wellness. In fact, one of the most popular mushrooms in the world also has a host of health benefits. Shiitake mushrooms are both a delicious addition to your cooking and a great way to bring health and longevity.

What are Shiitake Mushrooms?

Usually light to dark brown, shiitake mushrooms grow with a stalk and a cap that can range between 2 to 4 inches across. Like all mushrooms, shiitake mushrooms are fungi, not vegetables. They grow on decaying trees and logs, breaking down the dead wood.

This mushroom is native to the mountains of Japan, Korea, and China, and Japan still produces more than 80 percent of those sold commercially. They offer the most nutrients and health benefits when cultivated on hardwood with exposure to UV rays. Be sure to research the source when shopping for shiitake mushrooms at your local farmer’s market or specialty grocery store.

Health Benefits of Shiitake Mushrooms

Whether you add shiitake mushrooms to your diet or take a shiitake supplement, you will discover health benefits. With powerful compounds and nutrients, shiitake mushrooms help fuel and protect your wellness.

Immune Support

The most well researched and documented health benefit, shiitake mushrooms give your immune system a boost. They are full of beta-glucans, which are water-soluble dietary fiber and support immunity. One beta-glucan called lentinan protects cells and helps build white bloods cells, protecting your body and giving it strength to fight off sickness.

Shiitake mushrooms are an excellent source of polyunsaturated fats and amino acids, especially for a plant source. Both of these help lower inflammation. While inflammation is the body’s natural response to sickness and injury, a constant state of inflammation can lead to chronic health conditions and weaken your immune system. The conjugated linoleic acid (an essential fatty acid) and ergothioneine in shiitake mushrooms eases inflammation, helping your immune system function well.

One study found that by eating 5-10 shiitake mushrooms every day for 4 weeks, immunity markers improved, including lowering C-reactive protein (CRP) and strengthening immunoglobulin A.

The beta-glucans in shiitake mushrooms also keep you healthier by keeping your gut healthier.  Gut health and immunity are closely connected.

Managing Blood Pressure

If you have high blood pressure, shiitake mushrooms could help you manage it better.  Eating shiitake mushrooms is a great way to get plenty of copper, magnesium, and potassium, all of which support healthy blood pressure.  A serving of shiitake mushrooms will give you more than 30 percent of both your daily of copper and B5.

Animal studies show shiitake mushrooms’ potential to help manage blood pressure by preventing increases in blood pressure. Shiitake mushrooms are a good source of the compounds ergosterol, eritadenine, and lentinan, which all contribute to lowering blood pressure.  Finally, these mushrooms help keep your blood pressure in check by getting rid of extra sodium and preventing fluid retention.

Lowering Cholesterol

The helpful compounds in shiitake mushrooms help lower blood pressure, reducing risk of heart disease. Beta glucans, water soluble fiber, can keep the intestines from absorbing cholesterol. Additionally, eritadenine may clear out cholesterol from blood. Animal studies show that shiitake mushrooms lowered cholesterol levels and plaque from artery walls.

Cancer Treatment Support

While not a cure for cancer, shiitake mushrooms can support the efficacy of cancer treatments and support better health for those undergoing cancer treatment. The compound lentinan keeps leukemia cells from growing. Lentinan can also support your immune system fighting cancer by regulating cytokines. This gives your immune defenses extra help, which is critical during cancer treatment.

Strengthen Your Bones

Mushrooms are the only natural plant sources of vitamin D. One of the most important roles of vitamin D is supporting strong bones. Vitamin D works with calcium to strengthen and fortify bones in the natural cycle of breaking down and building back up. Mushrooms provide vitamin D2 rather than vitamin D3, and therefore are not as good of a source of vitamin D as sunshine or meat sources. Also, be aware the mushrooms must grow with exposure to UV rays in order to have vitamin D.

How to Add Shiitake Mushrooms to Your Diet

It’s easy and simple to add shiitake mushrooms to the menu. You can buy these popular mushrooms either fresh or dried. Most prefer to use dried shiitake mushrooms in cooking because their umami flavor is stronger when dried. You can add them to noodles, soups, sandwiches, and rice dishes. Check out these recipes and start gaining the benefits of these mushrooms today.

Shiitake Mushroom and Spinach Stir-Fry

Quinoa Salad with Shiitake Mushroom

References:

https://www.webmd.com/diet/health-benefits-shiitake-mushrooms

https://www.healthline.com/nutrition/shiitake-mushrooms#bottom-line

https://www.health.com/shiitake-mushroom-benefits-8661291