Shiitake mushrooms (Lentinus edodes) are among the most popular mushrooms in the world. Shiitakes are part of the edible mushroom family and are rich in nutrients.
They are not as large as portobello mushrooms, but almost as meaty. Shiitakes are known for their savory, smoky flavor and woody scent. These versatile mushrooms complement other flavors in stir-fries, sauces, soups and side dishes.
This article discusses the health benefits of shiitake mushrooms, plus how to choose, clean and cook them.
Kilito Chan/Getty Images
5 health benefits of mushrooms
Mushrooms are functional foods rich in micro and macronutrients. Researchers attribute more than 100 medicinal functions to mushrooms. As part of a balanced diet, eating mushrooms regularly offers many health benefits, including:
- Lower cholesterol and triglyceride levels
- Less weight gain
- Stronger immune system
- Better gut microbiota and overall gut health
- Protection against free radical damage, which can help prevent conditions such as cancer, heart disease, cataracts, liver and kidney disease, diabetes and brain disorders
Vitamins and minerals in shiitake mushrooms
Shiitake mushrooms are an excellent source of copper, which helps maintain the immune and nervous systems, produce energy, and form connective tissue and blood vessels.
They are also rich in pantothenic acid, or vitamin B5, an essential nutrient that helps convert food into energy and break down fats.
Shiitake mushrooms provide a large part of your daily selenium needs. Selenium is a trace mineral that helps protect against free radicals and infections. It also plays a role in thyroid function, reproduction and DNA synthesis (the creation of DNA molecules).
They are also a good source of vitamins B2, B3, B6, zinc and manganese.
Shiitake Mushroom Nutrition Facts: One Serving
One cup of cooked shiitake mushrooms provides:
- Calories: 81
- Sugar: 5.6 grams (g)
- Fiber: 3 g
- Carbohydrates: 20.9 g
- Protein: 2.3 g
- Fat: 0.32g
- Cholesterol: 0 milligrams (mg)
- Copper: 1.3 mg
- Pantothenic acid (B5): 5.2 mg
- Selenium: 36 micrograms (mcg)
- Niacin (B3): 2.2 mg
- Manganese: 0.3 mg
- Magnesium: 20.3 mg
- Potassium: 169.7 mg
And shiitake mushrooms contain all nine essential amino acids, which you need for many functions, including growth, breaking down food and tissue repair.
How to Clean Shiitake Mushrooms
Shiitake mushrooms have a brown or brown umbrella-shaped cap that rolls inward toward the cream-colored gills below. They start with a cream-colored stem, but larger shiitakes usually have a brown stem.
To prevent spoilage, do not wash mushrooms until you are ready to use them. Bits of debris may get caught in the gills, but you will want to use a delicate touch.
Remove the stems before cleaning. Wipe the mushrooms with a damp paper towel. Alternatively, you can rinse them individually or in a colander under running water. Dry it carefully with paper towels.
Shapes of Shiitake Mushrooms
You can find shiitake mushrooms in the following forms:
- Fresh: If fresh shiitake mushrooms remain dry, they will keep for a week in the refrigerator.
- Dry: Dried whole or sliced shiitake mushrooms have a much longer shelf life. Unless you’re adding them to soups or stews, you’ll need to rehydrate them first. Place the mushrooms in a bowl and cover them with hot or boiling water. Cover and let sit until tender, about 20 minutes.
- Powdered: You can sprinkle dried, ground mushrooms into almost any dish as a pantry staple.
- Capsules: Shiitake mushroom capsules are sold as a dietary supplement. Some supplements may interfere with medications or other supplements, so read product labels carefully and contact a healthcare provider.
Preparation tips and cooking methods
Because of their short shelf life, you should be careful when purchasing fresh mushrooms. Signs that they are on their way to going bad include bruising or other damage, sliminess or mold spots.
Packaged fresh mushrooms should have packaging with holes to allow airflow and prevent the growth of harmful bacteria that can cause food poisoning.
The stems are edible but very fibrous. Although most people find them too tough to eat, you can use them to combat skin irritation umami taste of stock and broth.
The five basic taste sensations are bitter, sour, sweet, salty and umami. Umami is a savory taste derived from certain proteins and nucleotides. Umami not only improves the taste; it increases your appetite and gives you satisfaction. It also stimulates salivation.
Although you can eat raw shiitake mushrooms, they are usually served cooked. Raw or undercooked shiitake mushrooms can cause a skin rash called shiitake mushroom dermatitis or flagellate dermatitis. It’s a rare reaction to a bioactive component called lentinan, which decomposes when you heat it. The red rash that resembles raised skin usually appears within a few days of eating shiitake mushrooms and lasts for 10 to 14 days.
As for cooking shiitake mushrooms, they are versatile enough to bake, roast, sauté, grill, steam, boil, air fry, deep fry or microwave. Mushrooms have a high water content, which means they cook down quite a bit. Here are a few ways to use them:
- Roasted or baked with vegetables as a side dish
- Add to stir-fries
- Use in pasta and risotto dishes
- Liven up soups and stews
- Add to gravies and sauces
- Top steaks and burgers
High-temperature cooking methods such as boiling and microwaving can allow water-soluble nutrients such as potassium and B vitamins to escape. You may be able to retain more nutrients if you sauté them quickly over high heat or simmer longer over low heat, as in soups and stews.
Resume
Savory shiitake mushrooms can suit up a side dish, but they’re also bold enough to take center stage on your plate. Fresh shiitakes can keep for up to a week, but you can also keep dried and powdered forms on hand as a staple food in the kitchen.
Mushrooms are good for your heart, intestines and immune system. Mushrooms can also help prevent chronic diseases, such as cancer and diabetes. If you want to shake up the meal, the umami flavor, versatility and potential health benefits of shiitake mushrooms are a great choice.
:max_bytes(150000):strip_icc()/apietrangeloprofilepic-cd628e8c03e14150957e86a4265d5be0.JPG?resize=144%2C144&ssl=1)