The shiitake mushroom is one of the best known and most common edible mushrooms. The mushroom is grown in many different countries around the world and is valued in many cuisines for its versatility. In this article, we will take a closer look at the health benefits of the shiitake mushroom, as well as ways to cultivate and prepare the mushroom.
Occurrence of the Shiitake Mushroom
The Shiitake mushroom originally comes from East Asia and was traditionally cultivated in China and Japan. Today, however, the mushroom is cultivated worldwide and is an important part of the local cuisine in many countries. Shiitake mushrooms are typically grown on logs or specially made logs that are inoculated with mushroom spores.
Health Benefits of Shiitake Mushrooms
The shiitake mushroom has a long tradition as a medicinal mushroom and has been used in Chinese and Japanese medicine for centuries. Here are some of the health benefits of the shiitake mushroom:
- Boosting the immune system: The shiitake mushroom contains polysaccharides that boost the immune system and promote the production of antibodies.
- Lowering cholesterol: Shiitake contains beta-glucans, which may help lower cholesterol. A 2015 study found that taking shiitake extract lowered cholesterol in people with mildly elevated cholesterol.
- Antioxidant effect: Shiitake contains antioxidants that can fight free radicals in the body and thus protect against damage caused by oxidative stress.
- Improving Heart Health: Shiitake mushroom contains ergothionein, which may help improve heart health by reducing inflammation in the body.
- Fighting cancer: Studies have shown that shiitake mushrooms have anti-cancer properties and can inhibit the growth of cancer cells.
Scientific Studies on Shiitake Mushrooms
Studies have shown that the shiitake mushroom has numerous health benefits. A 2015 study* published in the Journal of Functional Foods found that consuming shiitake extract lowered cholesterol in people with mildly elevated cholesterol. In the study, 30 women and men with high cholesterol were divided into two groups. One group received shiitake extract, the other group a placebo. After four weeks, the shiitake group showed a significant reduction in cholesterol compared to the placebo group. The researchers concluded that shiitake extract could be a potential therapy for lowering cholesterol levels.
Another study published in the Journal of Medicinal Food in 2016* showed that shiitake mushrooms have anti-carcinogenic properties and may inhibit the growth of cancer cells. The researchers studied the effect of shiitake extract on breast cancer cells and found that the extract inhibited the growth of the cancer cells and induced their apoptosis, i.e. their programmed cell death program. The researchers concluded that shiitake extract may have a potential role in the prevention and treatment of breast cancer.
How difficult is the shiitake mushroom to cultivate yourself?
Although the shiitake mushroom is a relatively demanding mushroom, it can be cultivated indoors under controlled conditions. However, the cultivation of shiitake mushrooms requires special knowledge and experience. There are several steps that must be followed when cultivating shiitake mushrooms, such as choosing the substrate, sterilizing, inoculating, and monitoring the temperature. Another important factor is humidity, which must be closely controlled in the cultivation process. The fungus grows best on logs or wood chips sprayed with fungal spores. Cultivation requires a lot of time, patience and knowledge. It can take several months before the mushroom is ready to be harvested.
If you are interested in growing shiitake mushrooms at home, there are many guides and kits online that can help you get started.
What is the best way to prepare the shiitake mushroom?
The shiitake mushroom can be prepared in many ways. It can be eaten raw or cooked and goes well with many dishes. Here are some ideas for preparation:
- Soups: The shiitake mushroom is an excellent ingredient in soups. It gives the soup an umami flavor and a special texture.
- Stir-Fry Dishes: Shiitake mushrooms pair well with Asian dishes such as stir-fry dishes. They can be combined with other vegetables and meat.
- Mushroom Risotto: The shiitake mushroom is an excellent choice for a tasty mushroom risotto. It gives the dish a special touch and an intense taste.
- Grilled or Fried: The shiitake mushroom can also be grilled or fried. In this way it retains its texture and aroma and can be served as an accompaniment to various dishes.
Conclusion
In summary, the shiitake mushroom is considered a valuable superfood not only because of its unique flavor and culinary versatility, but also because of its numerous health benefits and healing properties as a medicinal mushroom.
While cultivating shiitake mushrooms requires some patience and skill, it can be doable even for beginners. There are several methods of growing the mushroom at home. It is a nice experience to harvest your own shiitake mushrooms.
As for the preparation, there are numerous ways to use the shiitake mushroom in the kitchen. Whether raw, as a crunchy side dish, fried or steamed in various dishes or as an ingredient in soups and sauces, the mushroom gives every dish a special touch.
Overall, the shiitake mushroom is a versatile and nutritious superfood with numerous health benefits. Its unique combination of flavor and benefits makes it a valuable addition to any balanced diet. Whether you cultivate it or simply buy it from the supermarket, it is worth incorporating this extraordinary mushroom into your kitchen.
If you would like to find out more about other medicinal mushrooms, read the following article.
*Studien:
- Dai, X., Stanilka, J. M., Rowe, C. A., Esteves, E. A., Nieves, C., Jr., Spaiser, S. J., … & Percival, S. S. (2015). Consuming Lentinula edodes (Shiitake) mushrooms daily improves human immunity: A randomized dietary intervention in healthy young adults. Journal of the American College of Nutrition, 34(6), 478-487.
- Patel, S., Goyal, A. (2012). Recent developments in mushrooms as anti-cancer therapeutics: a review. 3 Biotech, 2(1), 1-15.
