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The Health Benefits of Shiitake Mushrooms E-mail
shiitake mushrooms
Shiitake mushrooms are an edible variety of mushroom native to China, particularly known for their healing properties.  The mushrooms themselves are brown and fleshy with a curved cap that can grow anywhere between 5 to 25cm in diameter.

The shiitake mushroom has been cultivated in Asia for well over 1000 years – there is record of its growth as early as 1000AD.  It was only in the early 1980’s however that growing started in earnest outside of Asia after Gary Leatham published his thesis in the Forest Products Journal, explaining that growing the mushrooms on log could be viable in the US.

Interestingly shiitake mushrooms were banned in the US for years because of confusion between the Latin name (Lentinula edodes) and another fungus that attacks railroad ties (Lentinus lepideus). 

Since then the US has mushroomed to become one of the largest growing suppliers worldwide, in fact the shiitake mushroom is the third most widely produced mushroom in the world.  

The shiitake mushroom has been used as a symbol of longevity in Asian countries due to its health-promoting properties.  They contain an active compound called lentinan, which not only helps to boost the immune system, but also promotes anti-cancer activity (although it needs to injected, rather than eaten for this) and lowers cholesterol.

Health Benefits of Shiitake Mushrooms

  • Nutrients
    Shiitake mushrooms are an excellent source of selenium. They are a very good source of iron. They are a good source of protein, dietary fiber, and vitamin C.
  • Cholesterol
    A study in Sweden highlights the significant health benefits of shiitake mushrooms, in particular its ability to reduce blood cholesterol levels. The cholesterol-reducing compound in shiitake mushrooms, and shiitake mushroom extract has been identified as eritadenine.

    At the Department of Bioresource Science, Obihiro University of Agriculture and Veterinary Medicine in Japan, research has shown that shiitake mushrooms increase the level of cholesterol in feces. This in turn reduces the amount of cholesterol in the body
  • Cancer
    A number of studies have highlighted the anti cancer benefits exhibited from the lentinan extracted from shiitake mushrooms. Studies in Kobe, Nagoya and Tokyo have all shown the various effects, from reducing and slowing growth, to regression and even increasing activity to combat the spread of a tumor. Each of the studies sited lentinan (a form of beta-glucan) as the key to this, since it can stimulate the immune system and therefore help activate certain cells and proteins that attack the cancer. Its use has particularly been linked to helping gastric cancers.
  • Thrombosis
    Thrombosis, the formation of a blood clot that inhibits blood-flow, has been shown to be significantly reduced by individuals consuming shiitake mushroom oil. The Department of Agricultural and Biological Chemistry at Nihon University in Japan has demonstrated that the levels of lenthionine found in shiitake mushrooms inhibited platelet aggregation.
  • Blood Pressure
    Often associated with hypertension, high blood pressure means your heart is having to do extra work and can lead to, if unchecked, a stroke or heart attack. Preliminary studies have suggested that dietary shiitake and other types of mushroom consumption may prevent blood pressure increase in hypertension.

Nutrient Values of Shiitake Mushrooms per 100g

Calories
56kcal
Energy Value
234kj
Total Fat
0.22g
Carbohydrates
14.39g
Protein
1.56g
Dietary Fiber
2.1g
Sugars
3.61g
Sodium
4mg
Zinc
1.33mg
Potassium
117mg
Niacin
1.500mg
Magnesium
14mg
Copper
0.896mg
Calcium
3mg
Iron
0.44mg
Vitamin E
0.03mg
Vitamin C
0.3mg
Vitamin B6
0.159mg
Vit. B1 (Thiamine)
0.037mg
Vit. B2 (Riboflavin)
0.170mg
Shiitake mushrooms have been known to cause diarrhea and abdominal bloating when high quantities have been consumed.
Certain allergic reactions have also been recorded, most commonly skin rashes.
It should also be noted, that since all varieties of mushrooms are a significant source of purines, which can be broken down to form uric acid, they are not recommended for sufferers of gout or kidney stones.
References:
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders' Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference
4. Fukushima M, Ohashi T, Fujiwara Y, Sonoyama K, Nakano M. Cholesterol-lowering effects of maitake (Grifola frondosa) fiber, shiitake (Lentinus edodes) fiber, and enokitake (Flammulina velutipes) fiber in rats. Exp Biol Med (Maywood). 2001 Sep;226(8):758-65. PMID: 11520942.
5. Enman J, Rova U, Berglund KA. Quantification of the bioactive compound eritadenine in selected strains of shiitake mushroom (Lentinus edodes). J Agric Food Chem. 2007 Feb 21;55(4):1177-80. Epub 2007 Jan 27. PMID: 17256958.
6. Shimada S, Komamura K, Kumagai H, Sakurai H. Inhibitory activity of shiitake flavor against platelet aggregation. Biofactors. 2004;22(1-4):177-9. PMID: 15630278.
7. Hokama Y, Hokama JL. In vitro inhibition of platelet aggregation with low dalton compounds from aqueous dialysates of edible fungi. Res Commun Chem Pathol Pharmacol. 1981 Jan;31(1):177-80. PMID: 7196068.
8. Kabir Y, Yamaguchi M, Kimura S. Effect of shiitake (Lentinus edodes) and maitake (Grifola frondosa) mushrooms on blood pressure and plasma lipids of spontaneously hypertensive rats. J Nutr Sci Vitaminol (Tokyo). 1987 Oct;33(5):341-6. PMID: 3443885.
9. Okamoto T, Kodoi R, Nonaka Y, Fukuda I, Hashimoto T, Kanazawa K, Mizuno M, Ashida H. Lentinan from shiitake mushroom (Lentinus edodes) suppresses expression of cytochrome P450 1A subfamily in the mouse liver. Biofactors. 2004;21(1-4):407-9. PMID: 15630237.
10. Zákány J, Chihara G, Fachet J. Effect of lentinan on tumor growth in murine allogeneic and syngeneic hosts. Int J Cancer. 1980 Mar 15;25(3):371-6. PMID: 7390659.
11. Suga T, Shiio T, Maeda YY, Chihara G. Antitumor activity of lentinan in murine syngeneic and autochthonous hosts and its suppressive effect on 3-methylcholanthrene-induced carcinogenesis. Cancer Res. 1984 Nov;44(11):5132-7. PMID: 6488173.
12. Ogawa K, Watanabe T, Katsube T, Miura K, Hirai M, Wakasugi S, Yagawa H, Kajiwara T, Suga T, Hamuro J. Study on intratumor administration of lentinan--primary changes in cancerous tissues. Gan To Kagaku Ryoho. 1994 Sep;21(13):2101-4. PMID: 7944412.
13. Inagaki T, Morise K, Matsunaga H. Effects of endoscopic intratumoral injection of lentinan in patients with gastric cancer. Gan To Kagaku Ryoho. 1988 Feb;15(2):319-24. PMID: 3257678.