Shiitake mushrooms (Lentinus edodes) are among the most popular mushrooms in the world. Part of the edible mushroom family, shiitakes are rich in nutrients.
They’re not as big as portobello mushrooms, but they’re almost meaty. Shiitakes are known for their delicious, smoky taste and woody aroma. These versatile mushrooms complement other flavors in stir-fries, sauces, soups and side dishes.
This article explains the health benefits of shiitake mushrooms, as well as how to choose, clean and cook them.
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5 Health Benefits of Mushrooms
Mushrooms are functional foods rich in micro and macro nutrients. Researchers attribute over 100 medicinal functions to mushrooms. Eating mushrooms regularly as part of a balanced diet provides many health benefits:
- Lower cholesterol and triglyceride levels
- Less weight gain
- Stronger immune system
- Better gut microbiota and overall gut health
- Protection against damage from free radicals, which may help prevent conditions such as cancer, heart disease, cataracts, liver and kidney diseases, diabetes and brain dysfunction.
Vitamins and Minerals in Shiitake Mushrooms
Shiitake mushrooms are an excellent source of copper, which helps protect the immune and nervous systems, produce energy, and build connective tissues and blood vessels.
They’re also abundant in pantothenic acid, or vitamin B5, an important nutrient that helps convert food into energy and break down fats.
Shiitake mushrooms meet most of your daily selenium needs. Selenium is a trace mineral that helps protect against free radicals and infections. It also has a role in the function of the thyroid gland, reproduction and DNA synthesis (creation of DNA molecules).
It is also a good source of vitamins B2, B3, B6, zinc and manganese.
Shiitake Mushroom Nutritional Values: One Portion
One cup of cooked shiitake mushrooms provides:
- Calories: 81
- Sugar: 5.6 grams (g)
- Fiber: 3g
- Carbohydrates: 20.9g
- Protein: 2.3g
- Fat: 0.32 g
- 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 you need for many functions such as growth, food breakdown, and tissue repair.
How to Clean Shiitake Mushrooms?
Shiitake mushrooms have a tan or brown umbrella-shaped cap that rolls inward towards cream-colored gills underneath. They start with a cream-colored stem, but larger shiitakes often have a brown stem.
To prevent spoilage, do not wash mushrooms until you are ready to use them. Some dirt may get stuck in the gills, but you’ll want to use a delicate touch.
Remove stems before cleaning. Wipe the mushrooms with a damp paper towel. Alternatively, you can rinse them individually under running water or in a colander. Dry gently with a paper towel.
Forms of Shiitake Mushrooms
You can find shiitake mushrooms in the following ways:
- Fresh: Fresh shiitake mushrooms can last up to a week in the refrigerator if they stay dry.
- Dried: Dried whole or sliced shiitake mushrooms have a much longer shelf life. Unless you’re adding them to soups or stews, you’ll want to rehydrate them first. Place the mushrooms in a bowl and cover with hot or boiling water. Cover and let sit until softened, about 20 minutes.
- Dust: You can sprinkle dried, ground mushrooms into almost every meal 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 consult a healthcare professional.
Preparation Tips and Cooking Methods
You’ll want to be careful when buying fresh mushrooms, as they have a short shelf life. Bruising or other damage, slime or mold spots are signs that they are heading for deterioration.
Packaged fresh mushrooms must have perforated packaging that will allow air flow and prevent the growth of harmful bacteria that can cause food poisoning.
The stems are edible but very fibrous. Although most people find them very difficult to eat, you can use them to bulk up. umami the taste of stocks and broths.
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 enhances flavor; It whets your appetite and satisfies you. It also stimulates saliva secretion.
You can eat raw shiitake mushrooms, but they are usually served cooked. Raw or undercooked shiitake mushrooms can cause a rash called shiitake mushroom dermatitis or whiplash dermatitis. This is a rare reaction to a bioactive ingredient called lentinan, which decomposes when heated. A red rash that resembles peeled skin usually appears a few days after eating shiitake mushrooms and lasts 10 to 14 days.
When it comes to cooking shiitake mushrooms, they’re versatile enough to bake, roast, sauté, grill, steam, boil, air fry, deep fry, or microwave. Mushrooms have a high water content, so they cook a little. Here are a few ways to use them:
- Fry or saute 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
- Best 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 can preserve more nutrients if you sauté quickly over high heat, as in soups and stews, or simmer longer over low heat.
Summary
Delicious shiitake mushrooms can tweak a side dish, but they’re also bold enough to take center stage on your dinner plate. Fresh shiitakes can keep for up to a week, but you can keep dried and powdered forms on hand as a kitchen staple.
Mushrooms are good for your heart, gut and immune system. Mushrooms may also help prevent chronic diseases such as cancer and diabetes. If you’re looking to switch up mealtime a bit, the umami taste, versatility, and potential health benefits of shiitake mushrooms are a good way to go.
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