The shiitake mushroom has a wide range of health benefits, including:
Boosts the immune system: Shiitake contains polysaccharides like lentinan and beta-glucan, which have immunomodulatory properties. These polysaccharides help stimulate the production of immune cells and improve the immune response to infections.
Reduces the risk of cancer: Shiitake contains compounds with anticancer properties, such as eritadenines, polysaccharides, and triterpenes. These compounds help inhibit the growth and spread of cancer cells.
Protects the heart: Shiitake helps lower LDL ("bad") cholesterol levels and increase HDL ("good") cholesterol levels. It also helps improve vascular function and reduce the risk of heart disease.
Improves bone health: Shiitake is a good source of vitamin D, which is essential for bone health. It also contains calcium, magnesium, and other minerals that are important for bone health.
Aids digestion: Shiitake is a good source of fiber, which is important for digestive health. Fiber helps regulate bowel movements and prevent constipation.
In addition to these properties, the shiitake mushroom can also help:
- Reduce inflammation: Inflammation is a contributing factor to many chronic diseases. Shiitake contains compounds with anti-inflammatory properties, such as polysaccharides and triterpenes.
- Protect the liver: Shiitake helps protect the liver from damage caused by free radicals and toxins.
- Improve cognitive function: Shiitake contains compounds with neuroprotective properties, such as polysaccharides and triterpenes. These compounds can help protect brain cells from damage and improve cognitive function.
The shiitake mushroom can be consumed fresh, dried, or in the form of an extract. The easiest way to incorporate it into the diet is by cooking it in dishes such as soups, stews, stir-fries, or salads.
How to prepare:
- Fresh shiitake can be prepared in various ways.
- To sauté it, wash and cut it into strips or pieces. Sauté it in a pan with olive oil for a few minutes, until golden brown.
- To boil it, wash and cut it into pieces. Cook it in a soup or stew for a few minutes, until tender. To eat it raw, wash and cut it into strips or pieces. Add it to a salad or appetizer.
Nutritional information:
Calories: 27 kcal/100 g
Protein: 2.9 g/100 g
Fat: 0.3 g/100 g
Carbohydrates: 2.7 g/100 g
Fiber: 2.2 g/100 g
Vitamin A: 10 μg/100 g
Vitamin B1: 0.03 mg/100 g
Vitamin B2: 0.1 mg/100 g
Vitamin B3: 1.1 mg/100 g
Vitamin C: 1.5 mg/100 g
Iron: 0.7 mg/100 g
Magnesium: 12 mg/100 g
Potassium: 250 mg/100 g
