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Shiitake mushrooms (Lentinus edodos) are among the most popular mushrooms in the world. Shiitakes, part of the edible mushroom family, are rich in nutrients.
They are not as big as portobello mushrooms, but they have almost as much meat. Shiitakes are known for their tasty smoky flavor and woody aroma. These versatile mushrooms complement other flavors in stir-fries, sauces, soups and side dishes.
This article discusses 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 macronutrients. Researchers attribute more than 100 medicinal functions to mushrooms. As part of a balanced diet, eating mushrooms regularly provides many health benefits, including:
- Reduce cholesterol and triglyceride levels.
- Less weight gain
- Stronger immune system
- Better gut microbiota and overall gut health
- Protection against free radical damage, which may help prevent conditions such as cancer, heart disease, cataracts, liver and kidney disease, diabetes, and brain dysfunction.
Vitamins and minerals in shiitake mushrooms
Shiitake mushrooms are an excellent source of copper, which helps maintain the immune system and nervous system, produce energy, and produce connective tissues and blood vessels.
They are also abundant in pantothenic acid or vitamin B5, an essential nutrient that helps convert food into energy and break down fats.
Shiitake mushrooms provide a good portion of your daily selenium needs. Selenium is a trace element that helps protect against free radicals and infections. It also plays a role in thyroid gland function, reproduction, and DNA synthesis (the creation of DNA molecules).
They are also a good source of vitamins B2, B3, B6, zinc and manganese.
Shiitake Mushroom Nutrition Facts: One Serving
A cup of cooked shiitake mushrooms provides:
- Calories: 81
- Sugar: 5.6 grams (g)
- Fiber: 3 grams
- Carbohydrates: 20.9 g
- Protein: 2.3g
- Fat: 0.32 grams
- 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, which are necessary for many functions, including growth, food breakdown, and tissue repair.
How to clean shiitake mushrooms
Shiitake mushrooms have a tan or brown umbrella-shaped cap that rolls inward toward the cream-colored gills below. They start with a cream-colored stem, but larger shiitakes usually have a brown stem.
To prevent spoilage, do not wash mushrooms until you are ready to use them. Bits of dirt can get caught in the gills, but you’ll want to give it a gentle touch.
Remove stems before cleaning. Wipe the mushrooms with a damp paper towel. Alternatively, you can rinse them under running water individually or in a colander. Gently dry with a paper towel.
Forms of shiitake mushrooms
You can find shiitake mushrooms in the following forms:
- Cool: If fresh shiitake mushrooms remain dry, they can last a week in the refrigerator.
- Dry: Dried shiitake mushrooms, whole or sliced, 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 rest for about 20 minutes until tender.
- Powdered: You can sprinkle ground dried mushrooms on almost any dish as a pantry staple.
- Capsules: Shiitake mushroom capsules are sold as a dietary supplement. Some supplements can interfere with medications or other supplements, so read product labels carefully and consult with a healthcare provider.
Preparation Tips and Cooking Methods
Due to their short shelf life, you will need to be careful when purchasing fresh mushrooms. Signs that they are about to go bad include bruising or other damage, sliminess, or mold stains.
Packaged fresh mushrooms should have a wrapper with holes to 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 too difficult to eat, you can use them to increase the umami flavor of broths 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; increases your appetite and satisfies you. It also stimulates salivary secretions.
While you can eat shiitake mushrooms raw, they are usually served cooked. Raw or undercooked shiitake mushrooms can cause a rash called shiitake mushroom dermatitis or flagellate dermatitis. It’s a rare reaction to a bioactive compound called lentinan, which breaks down when you heat it. The red rash that resembles whipped skin usually appears a few days after eating shiitake mushrooms and lasts 10 to 14 days.
As for cooking shiitake mushrooms, they are versatile enough to bake, roast, sauté, roast, steam, boil, air fry, or microwave. Mushrooms have a high water content, so they will cook quite a bit. Here are some ways to use them:
- Roast or sauté with vegetables as a garnish
- Add to stir-fry dishes
- Use in pasta and risotto dishes.
- Liven up soups and stews
- Add to sauces and sauces
- The best steaks and burgers
High-heat cooking methods, such as boiling and microwaving, can allow water-soluble nutrients, such as potassium and B vitamins, to escape. You may be able to preserve more nutrients by quickly sautéing them over high heat or You simmer them longer, as you would with soups and stews.
Summary
Flavorful shiitake mushrooms can enhance a side dish, but they’re also bold enough to take center stage on your plate. Fresh shiitakes can last up to a week, but you can have them dried and powdered ready as a kitchen staple.
Mushrooms are good for the heart, intestine and immune system. Mushrooms can also help prevent chronic diseases, such as cancer and diabetes. If you’re looking to change up your mealtime, the umami flavor, versatility, and potential health benefits of shiitake mushrooms are a good way to do it.
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