Table of contents:
- What are shitake mushrooms?
- Nutritional content in shitake mushrooms
- Shiitake mushrooms for health benefits
- How to eat shitake mushrooms
- Can shitake mushrooms cause side effects?
Mushrooms are basically not fruits or vegetables, they are not even included in the category of plants because they do not have leaves and roots. Fungi are a type of fungus parasite that can grow on other organisms including humans and plants. But not all mushrooms are harmful, some types of mushrooms are rich in nutrients and can be eaten, one of which is shiitake (hioko) mushrooms or which is also often written as shitake mushrooms.
What are shitake mushrooms?
Shitake mushrooms are a type of edible mushroom that has been famous for thousands of years. The habit of consuming shitake mushrooms originated in the East Asia region where apart from being a food ingredient, this type of mushroom is also used as a medicinal ingredient. Shitake mushrooms are generally known to have antiviral and antibacterial effects and can improve inflammation.
Nutritional content in shitake mushrooms
One siitake mushroom is generally 5-10 cm in size and weighs about four grams. Every 15 grams of shitake mushrooms contains four calories from fiber and sugar, and contains one gram of protein. With the same dosage amount, shitake mushrooms also help meet the daily needs of vitamins and minerals including:
- Vitamin B2 - meets 11% of daily needs
- Vitamin B3 - meets 11% of daily needs
- Vitamin B5 - meets 33% of daily needs
- Vitamin B6 - meets 7% of daily needs
- Vitamin D - meets 6% of daily needs
- Selenium - meets 10% of daily needs
- Copper - provides 39% of daily needs
- Manganese - meets 9% of daily needs
- Zinc - meets 8% of daily needs
- Folate - meets 6% of daily needs
Shiitake mushrooms for health benefits
The main health benefits of consuming shiitake mushrooms come from the essential nutrients and some of the compound components they contain. Here are some of the health benefits of consuming shiitake mushrooms:
- Maintain heart health - Shiitake mushrooms have special components to help control blood cholesterol including erythadenine (preventing the formation of excess cholesterol), sterols (preventing cholesterol absorption) and beta-glucan (a type of fiber that can lower cholesterol levels).
- Strengthen the body's immune system - This is because there are several components such as fiber and several compounds such as oxalic acid, lentinan, centinamycin (anti-bacteria) and erythadenine (antiviral) found in mushrooms. Because the content is large enough to fight germs, the researchers also think that drugs derived from shitake mushrooms can be an alternative to using antibiotics.
- Prevent cancer - Lentinan which is one of the ingredients of shiitake mushrooms is known as an anti-inflammatory agent that is effective in repairing body damage. The American Cancer Society also believes that lentinan can inhibit the growth of cancer cells and the effect will be stronger if the cancer cells are still in the tumor phase.
- Prevent obesity - Shiitake mushroom components such as erythadenin have the effect of reducing fat, in addition, the b-glucan component can also increase satiety in reducing fat loss. One study in obese rats showed that intake of shiitake mushroom powder can reduce the accumulation and mass of fat in the mice's body by up to 35%.
- Maintain brain health - Shiitake mushrooms contain vitamin B which is high enough to overcome cognitive disorders due to vitamin B deficiency. Consumption of shitake mushrooms can help balance brain hormones and help the brain concentrate.
How to eat shitake mushrooms
Shiitake mushrooms are generally sold dried, so they need to be boiled in warm water before processing. If you buy it fresh, generally the stem or stem of the mushroom is not eaten. Shiitake mushrooms can be made into stir fry or cooked into soup.
But keep in mind that the compound and vitamin content of shiitake mushrooms will be easily reduced if cooked too hot. The less the cooking process, the more likely it is that the nutritional content of the mushrooms will last. Shitake mushrooms can also be consumed mentally but make sure that they are thoroughly washed.
Can shitake mushrooms cause side effects?
In general, shitake mushrooms are safe for consumption by anyone. In some people, lentinan can trigger an allergic skin reaction or what is known as shiitake dermatitis. This condition can also occur if a person consumes shiitake mushrooms continuously for a long time. In addition, there are also other allergic reactions such as stomach pain and trigger swelling of joints in people with gout.
