Shiitake mushrooms are one of the most popular mushrooms worldwide. Why are shiitake mushrooms different? Shiitake are edible mushrooms native to East Asia. They are brownish-dark brown and usually eaten as a vegetable. You can find them fresh, dried or in various dietary supplements.

Nutritional profile of shiitake mushrooms

Shiitake is 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:

  • Calories: 44 kcal
  • Carbohydrates: 11 grams
  • Fiber: 2 grams
  • Protein: 1 gram

In addition, shiitake contains many of the amino acids of meat. It also has polysaccharides, terpenoids, sterols and lipids, which appear to help strengthen the immune system, lower cholesterol and have anti-cancer effects.

  • They contribute to heart health

Shiitake mushrooms boost heart health as they contain three compounds that help lower cholesterol

Eritadenine. This compound inhibits an enzyme involved in the production of cholesterol.

Sterols. These molecules help block the absorption of cholesterol in your gut.

B-glucans. This type of fiber can lower cholesterol.

  • They strengthen your immune system

Shiitake can also help boost the immune system. A study of people who consumed two dried shiitakes daily for a month showed that at the end of the study their immune markers improved and their inflammation levels decreased.

  • They contain compounds with possible anticancer activity

Polysaccharides in shiitake mushrooms appear to have anti-cancer effects. For example, the polysaccharide lentinan has been shown in studies to help fight tumors by activating your immune system. Lentinan has been shown to specifically inhibit the growth and spread of leukemia cells.

However, the evidence is insufficient to determine whether eating shiitake mushrooms has any effect on cancer in general, and more research is needed.

  • They benefit bone health

Mushrooms are the only natural plant source of vitamin D. The 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 are grown. When exposed to UV light, they develop higher levels of this compound. Shiitake mushrooms are also high in vitamin D.

However, shiitake does provide vitamin D2. This is an inferior form compared to vitamin D3, which is found in fatty fish and some other animal foods.

  • How can you find them in the trade?

Shiitake mushrooms have two main uses – as food and as supplements.

Fresh or dried: You can cook with both fresh and dried shiitake, although dried is slightly more popular. Dried shiitake has an umami flavor that is even more intense than when fresh. Umami flavor can be described as savory or meaty. It is often considered the fifth taste, along with sweet, sour, bitter and salty. Both dried and fresh shiitake mushrooms are used in stir-fries, soups, stews and other dishes.

As a supplement: Shiitake mushrooms have been used for many years in traditional Chinese medicine. In Chinese medicine, shiitake is believed to promote health and longevity. There are many mushroom supplements on the market, but unfortunately they have not been tested for their effectiveness and potential benefits.

More generally, the Shiitake mushroom has a long history of use, both as a food and as a supplement. While research on the health benefits of these mushrooms is promising, there are very few human studies.

However, shiitake is low in calories and contains many vitamins, minerals and bioactive plant compounds, so it’s a great addition to your diet if you like mushrooms.