The Health Benefits of Shiitake Mushrooms

Brief History of Shiitake Mushrooms
Nutrients in Shiitake Mushrooms
Shiitake Mushrooms for Cholesterol Reduction
Shiitake Mushrooms for Blood Pressure
Shiitake Mushrooms for Cancer Prevention
Shiitake Mushrooms for Thrombosis Prevention
Adverse Reactions from Shiitake Mushrooms

Brief History of 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, and is now 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.

Nutrients in Shiitake Mushrooms

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.

NUTRITIONAL HIGHLIGHTS
Mushrooms, shiitake, raw	Nutritional value per 100 g (3.5 oz)
Energy	34 kcal (141 kJ)
• Carbohydrates	6.79 g
Dietary fiber	2.5 g
• Fat	0.49 g
• Protein	2.24 g
Thiamine (Vit. B₁)	0.015 mg
Riboflavin (Vit. B₂)	0.217 mg
Niacin (Vit. B₃)	3.877 mg
Pantothenic acid (B₅)	1.500 mg
• Vitamin B₆	0.293 mg
• Vitamin D	20 IU
• Calcium	2 mg
• Iron	0.41 mg
• Magnesium	20 mg
Phosphorus	112 mg
Potassium	304 mg
Sodium	9 mg
Zinc	1.03 mg
Manganese	0.230 mg
A comprehensive breakdown of nutrients can be found in the Nutrition Database where this food can also be added to a meal planner.

Shiitake Mushrooms for Cholesterol Reduction

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

Shiitake Mushrooms for Blood Pressure

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.

Shiitake Mushroom Extract for Cancer Prevention

They contain an active compound called lentinan, which not only helps to boost the immune system, but also promotes anti-cancer activity. 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.

Shiitake Mushrooms for Thrombosis Prevention

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.

Adverse Reactions from Shiitake Mushrooms

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.

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2. Benders' Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference
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14. Image by frankenstoen