Shiitake mushrooms, scientific name Lentinula edodes, are not only a popular delicacy in Asian cuisine, but also a valuable source of nutrients, including vitamins, minerals, and bioactive compounds.
These mushrooms have a distinctive umami flavor that imparts a deep, rich aroma to dishes.
Historically, shiitake mushrooms were cultivated in Japan and China, where they are valued not only for their culinary qualities, but also for their numerous health benefits.
Modern research confirms that shiitake mushrooms contain a variety of unique phytonutrients that can strengthen the immune system, support heart health, and even offer anti-cancer properties.
An important component of shiitake mushrooms is polysaccharides, particularly beta-glucans, which stimulate the immune system and help fight infections.
Additionally, shiitake mushrooms are rich in B vitamins, essential for metabolism and energy production, and contain vitamin D2, rarely found in plant-based products.
The mineral composition of the mushrooms includes potassium, which helps control blood pressure, and zinc, important for immune system support and tissue healing.
Shiitake mushrooms are also a source of iron, necessary for oxygen transport in the blood, and selenium, a trace element with antioxidant properties.
Shiitake mushrooms also contain ergothioneine – an amino acid that helps prevent oxidative stress.
Special attention should be paid to the polysaccharides lentinan found in shiitake mushrooms, which demonstrate anticancer properties. These substances stimulate the immune system and may inhibit the growth of cancer cells.
Nutritional Value
In terms of macronutrients, shiitake mushrooms can be a beneficial addition to a keto diet, as they are low in carbohydrates but contain enough protein and fat.
The glycemic index of shiitake mushrooms is low, making them a suitable product for maintaining stable blood sugar levels.
Every 100 grams of fresh mushrooms contain approximately 34 calories, 2.24 grams of protein, 0.49 grams of fat, and 6.79 grams of carbohydrates, of which 2.5 grams are dietary fiber.
Possible Limitations
Shiitake mushrooms may cause allergic reactions in some individuals.
Furthermore, consuming raw or undercooked shiitake mushrooms may lead to digestive upset due to the presence of poorly digestible polysaccharides.
They should be thoroughly cooked for safety.
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