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SHIITAKE MUSHROOMS
INTRODUCTION:
NUTRITIONAL VALUE OF SHIITAKE MUSHROOM
The shiitake mushrooms
is important for the Lentinula edodes species. It’s a consumable mushroom local to East Asia. As a result of its medical advantages, it has been viewed as a restorative mushroom in customary natural medication, referenced in books of ancient times. Shiitakes have a woodsy character, making them the ideal expansion to soups, mixed greens, meat dishes, and sautés. Shiitake mushrooms contain numerous antioxidant substances that shield your DNA from oxidative harm, which is the reason why they’re so healthful. Lentinan, for instance, helps repair the chromosome harm brought about by anticancer therapies.
Furthermore, eritadenine substances from consumable mushrooms assist with lessening cholesterol levels and rejuvenating cardiovascular wellbeing. Specialists at Shizuoka University in Japan even found that supplementations enriched in eritadenine help diminished plasma cholesterol levels which is essential in lowering cardiovascular risks.
Shiitakes are additionally containing eight fundamental amino acids, alongside a kind of essential fatty acid called linoleic acid. Linoleic acid improves digestion, assists with weight reduction and building muscle. It additionally has bone-building benefits and decreases food hypersensitivities.
NUTRITIONAL VALUE OF SHIITAKE MUSHROOM:
According to a report by the U.S Department of Agriculture,100 grams of raw Shiitake mushrooms have the following nutritional value.
INGREDIENTS AMOUNT % OF DAILY VALUE
Calories 34 ⦁ (depends on total daily intake)
Proteins 2.2g –
Carbohydrates 6.8g –
Fibers 2.5g –
Fats 0.5g –
Vitamin B2 (Riboflavin) 0.2mg 13%
Vitamin B5 (Pantothenic acid) 1.5mg 15%
Vitamin B6 0.2mg 15%
Niacin 4mg 19%
Vitamin D 8 International Units (IU) 4%
Phosphorus 112mg 11%
Manganese 0.2mg 11%
Iron 0.4mg 12%
Zinc 1mg 7%
Potassium 304mg 6%
Magnesium 20mg 5%
Copper 0.1mg 7%
Selenium 5.7 microgram 8%
HEALTH BENEFITS:
Helps in Weight Loss:
Certain parts of the shiitake mushroom have hypolipidemic (fat-decreasing) impacts, for example, eritadenine and b-glucan, a soluble dietary fiber that is likewise found in grain, rye, and oats. Studies have revealed that b-glucan can build satiety, decrease food consumption, defer the absorption of nutrition, and diminish plasma fat levels. Shiitake mushrooms are considered as low calories diet while enriched in minerals and antioxidants. These are ideal foods for people trying to lose weight.
Advantages of Shiitake Mushrooms in Skin Care:
Shiitake mushrooms are enriched with an incredible amount of anti-oxidants that give a brilliant guard against free radicals and oxidative stress-related damages in the body. These antioxidants properties of mushrooms assist in shielding the skin from indications of aging like wrinkles. This additionally diminishes the presence of scars and imperfections and provides a solid shine to the skin. With a lot of selenium, these mushrooms have additionally been known as a characteristic skin inflammation treatment and a potent remedy for acne, as lacks in selenium are frequently connected to skin inflammation and acne formation.
Promotes Heart Health:
Shiitake mushrooms contain some essential compounds such as beta-glucans, eritadenine, and sterols which help reduce the production of cholesterol in the liver, reduce the absorption of cholesterol in the gut, and diminishes the possibilities of plaque formation in the arterial walls. The antioxidant properties of these mushrooms have additionally been connected to bring down the cholesterol levels in the blood as well as promotes metabolism. Moreover, the sulfuric compounds present in shiitake mushrooms help prevent the aggregation of platelets and diminished clot formation.
Improves Immune Functions:
Shiitake mushrooms are considered as one of the important immune-boosting foods as it is enriched with high levels of polysaccharides responsible for enhancing the immune functions. Lentinans and beta-glucagon are some important polysaccharide compounds that boost the proliferation of leukocytes (white blood cells) involved in immune mechanisms. These compounds also have anti-inflammatory functions thus protect the body against inflammation-mediated damages. Furthermore, Shiitake mushrooms are an important dietary source of copper-containing more than the daily needed amount of copper. Copper helps the production and activities of various immune cells including Natural killer cells, antibodies, neutrophils, lymphocytes, and phagocytes.
Anti-Cancer Benefits:
As already discussed, Shiitake mushrooms are a rich source of polysaccharides. These polysaccharides have the potential to fight against cancer. Lentinans, a polysaccharide, helps fight and destroy the tumor cells by potentiating the immune cells. Lentinans are also involved in the cessation of the growth of leukemia (a type of blood cancer). Their efficacy and effectiveness are so reliable that lentinans are used along with anti-cancer therapy for the treatment of gastric cancer. Similarly, ergothioneine, an antioxidant present in Shiitake mushrooms has been indicated to reduce the risks of prostate cancer in males between ages 40-79 by a research study conducted in Japan in 2019. According to this study, ergothioneine present in Shiitake, King Oyster and other mushrooms can relieve the oxidative stress on the cells thereby lowering the risks of DNA damage and progression to malignant growth.
Boosts Brain Functions:
are an incredible wellspring of vitamin B, which assists with supporting adrenal capacity and derive the nutrients from food into usable energy. They have been demonstrated to assist with adjusting the brain chemicals as well as maintain the concentration level. Vitamin B in Shiitake mushrooms is also involved in improving cognitive and learning abilities. Deficiency of vitamin B causes energy droops, undesirable platelet, and adrenal impacts. Adding shiitake mushrooms to your eating routine can give you the additional increase in B nutrients that you need to stay away from a lack of important nutrients.
Helps Strengthen Bones:
Our body needs vitamin D to construct solid bones, however, vitamin D is rarely present in many foods. Mushrooms are considered as the only plant source of vitamin D. Vitamin D content of different mushrooms may vary depending upon the UV exposure. Shiitake mushrooms contain High levels of Vitamin D which helps improve the density of bones and thus protect against-osteoporosis.
ADVERSE EFFECTS OF SHIITAKE MUSHROOM:
Some adverse effects are related to the consumption of shiitake mushrooms, including gastrointestinal manifestations, deteriorating immune system sickness, sunlight sensitivity, and hypersensitivity reactions. These incidental effects are common when the mushrooms are consumed in huge sums, however, individuals with a sensitive stomach or other food hypersensitivities ought to eat these mushrooms with alert. Some of the documented adverse effects of consuming excess shiitake mushrooms may include:
⦁ Stomach Issues: Although shiitake mushrooms are considered beneficial for the digestive tract due to their anti-inflammatory and antioxidant properties. However, excessive consumption may lead to severe discomfort, nausea, vomiting, and diarrhea.
⦁ Autoimmune disease:
Due to its immune-modulating properties, shiitake mushrooms are contraindicated in patients with autoimmune diseases. It is because boosting the immune response may execrate the symptoms of autoimmune diseases such as multiple sclerosis and rheumatoid arthritis.
⦁ Sunlight sensitivity: Various compounds in shiitake mushrooms may aggravate the skin’s sensitivity to sunlight. So, it is advisable for people with skin sensitivity to avoid consuming shiitake mushrooms.
⦁ Allergic reactions: Food allergies are common in shiitake mushrooms, however these effects only a small percentage of people especially with hypersensitive to other foods. These reactions may result in swelling of lips, tongue, and mouth in addition to GI symptoms such as vomiting and diarrhea. People with food allergies are recommended to avoid consuming shiitake mushrooms.
FINAL TAKEAWAY:
The shiitake is important for the Lentinula edodes species. It’s a consumable mushroom local to East Asia. Shiitake mushrooms contain numerous antioxidant substances that shield your DNA from oxidative harm, which is the reason why they’re so healthful. Shiitake mushrooms are considered as low calories diet while enriched in minerals and antioxidants. These are ideal foods for people trying to lose weight. These mushrooms are a rich source of polysaccharides. These polysaccharides have the potential to fight against cancer. Lentinans, a polysaccharide, helps fight and destroy the tumor cells by potentiating the immune cells. Shiitake mushrooms contain High levels of Vitamin D which helps improve the density of bones and thus protect against osteoporosis. However, excessive consumption of shiitake mushrooms may cause various adverse effects including gastrointestinal manifestations, deteriorating immune system sickness, sunlight sensitivity, and hypersensitivity reactions. Therefore, it is advisable to consume the mushrooms carefully.
shiitake mushrooms
shiitake mushroom recipe ( see cookbook)
REFERENCES:
[1] https://www.healthline.com/nutrition/shiitake-mushrooms#other-benefits
[2] https://www.verywellfit.com/the-health-benefits-of-shiitake-mushrooms-89077
[3] https://draxe.com/nutrition/shiitake-mushrooms/
[4] https://www.organicfacts.net/shiitake-mushrooms.html
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