Shiitake mushroom of longevity – what makes it so special?

Can mushrooms be an integral part of home medicine cabinets? As it turns out, yes! Shiitake mushrooms are known worldwide as the king of medicinal mushrooms. Known and used for several millennia in traditional Chinese medicine, Shiitake is the second most commonly cultivated and consumed mushroom in the world. Its popularity and fame are due to dozens of substances that have a beneficial effect on the human body. Let's take a closer look at the Shitake mushroom.

Shiitake mushroom – what is worth knowing about it?

Shiitake (Latin: Lentinula Edodes), also known as oak mushroom, Japanese hard mushroom and Chinese mushroom, originates from the geographical region of East Asia. The oldest written record of Shitake dates back to 199 AD, when the Chinese offered it to the Emperor of Japan. Today, this mushroom is the most commonly cultivated species after the button mushroom, which is very popular in Poland. The Chinese mastered its cultivation on oak logs as early as the 11th century and have been the world's largest producers ever since.

Shiitake is used in both traditional Chinese medicine and gastronomy. It appears fresh or dried in many recipes from China, Japan and Korea. For over twenty years, countries in Europe and the Americas have been interested in the mushroom's applications not only in cooking, but also in health-promoting activities.

The mushroom has a unique flavour and many therapeutic properties, which have permanently enshrined it in history as an effective superfood.

Properties of oak mushrooms – the secret ingredients of shiitake

Shiitake mushrooms have many health benefits. It is not without reason that they are called longevity mushrooms in Asia, to such an extent that they have become the subject of many ongoing scientific studies.

Shiitake mushrooms contain a significant amount of polysaccharides and lentinan, which are excellent antioxidants. These ingredients give them interesting anti-ageing properties. Indeed, antioxidants are considered to be ingredients that slow down cell ageing, especially that caused by free radicals, which are the cause of oxidative stress. The latter prematurely ages the cells in our body and may play an important role in the development of certain diseases.

On the other hand, Chinese mushrooms are used in traditional Chinese medicine because they stimulate the immune system. This thousand-year-old medicine differs from Western medicine. Its main focus is prevention, whereas our medicine is based on treating existing conditions. Thanks to shiitake, the body is better able to cope with pathogens such as viruses and bacteria by boosting the body's natural immunity. Shiitake is also a natural antimicrobial agent.

In addition, the mushroom has tonic properties, so it is worth consuming it during convalescence, physical or nervous fatigue, in cases of anaemia or age-related weakness. What is more, it lowers cholesterol levels, i.e. it is able to reduce blood lipid levels, acting as a hepatoprotective agent in the human body. It also maintains the proper functioning of the digestive tract and degreases the liver.

Shiitake mushroom – nutritional values

What nutritional and caloric values can be found in 100 g of fresh or dried Shiitake mushrooms?

Weight/volume	100 g of fresh Shiitake mushrooms	100 g of dried Shiitake mushrooms
Calories (kcal)	60.9 kcal	316 kcal
Carbohydrates	12.3 g	63.9 g
Protein	1.56 g	9.58 g
Lipids	0.22 g	0.99 g
Dietary fibre	2.1 g	11.5 g

Other nutrients contained in Shiitake are worth mentioning:

• Copper
• Selenium
• Pantothenic acid
• Vitamin D
• Zinc
• Vitamin B2

• Vitamin B3
• Vitamin B6
• Folic acid
• Phosphorus
• Magnesium
• Potassium

Uses of Chinese mushrooms – what are they good for?

Considered a true activator of longevity due to its many active ingredients, Shiitake can be used for:

• Stimulating the immune system – by increasing the level of immunoglobulin A, which is the first line of defence against toxins and infectious agents
• Combating mild infections – such as flu or colds
• Increasing appetite
• Restoring energy – in cases of mental and physical fatigue
• Treating leukopenia
• Stabilising blood lipid and cholesterol levels
• Hepatoprotective effect – helping to treat chronic inflammation and fatty liver disease and assisting in the excretion of bile by the gallbladder

Combating obesity – by promoting faster conversion of fat into energyPreventing type 2 diabetesPreventing tooth decay and treating gingivitisReducing blood pressureRegulating urinary tract function

Shiitake – indications and contraindications

In general, shiitake is an excellent health-promoting agent thanks to its remarkable nutritional profile. However, in people who are sensitive to certain components of the mushroom, it can cause severe allergic reactions. Therefore, it is advisable to exercise caution and consult a doctor if you have any doubts.

Despite this, Japanese hardwood is a recommended product for all those who want to take care of their health and prevent illness, as well as those who are already struggling with certain conditions. Shiitake has proven effective in preventing type 2 diabetes, regulating high blood pressure and stimulating the immune system.

What is more, shiitake is particularly interesting in the context of a vegetarian or vegan diet, as it is nutritionally complete and contains an impressive amount of vitamins and minerals. Thanks to this, it is able to cover the daily requirement for many ingredients that are absent or present in small amounts in plants.

Shiitake mushrooms in the diet – do they help you lose weight?

Shiitake mushrooms can certainly be called a food with weight loss properties. Why? Because it provides the body with few calories, contains virtually no fat, and is rich in fibre. The latter is particularly valuable for people who care about their figure, as it promotes proper intestinal transit and reduces the absorption of fats and sugars from meals.

However, it is important to note that no food can actually make us lose weight or even gain weight. This is because weight loss results from the difference between calories consumed and calories expended. We lose weight when we consume fewer calories than we burn, and conversely, we gain weight when we consume more calories than we expend.

Despite this, the fibre contained in mushrooms helps regulate hunger. The vitamins they contain, combined with the nutritional values of other Shiitake ingredients, create an ideal concentrate for weight loss. For this reason, Shiitake is a good ally during a diet. It is one of those foods that we can eat regularly, but in moderation. It can be consumed in many ways. It can be fried in a pan, added to broths or soups, or supplemented in the form of capsules containing powdered extract.

Bibliography

‘200 plantes qui vous veulent du bien’ – C. Minker, Larousse, 2013.

‘Shiitake: The Healing Mushroom’ – K. Jones, Healing Arts Press, 1994.

‘The Shiitake Way: Vegetarian Cooking with Shiitake Mushrooms’ – J. Snyder, Book Publishing Company (TN), 1993.

Vitamin D Contents in Edible Mushrooms – P. H. Mattila, V. I. Piironen, E. J. Uusi-Rauva, P. E. Koivistoinen, Journal of Agricultural and Food Chemistry, American Chemical Society, 1994.

‘Polysaccharides in Lentinus edodes: Isolation, Structure, Immunomodulating Activity and Future Prospective’ – X. Xu, H. Yan, J. Tang, J. Chen, scientific journal Critical Reviews in Food Science and Nutrition, PubMed, 2014.

‘Effects of shiitake (Lentinus edodes) extract on human neutrophils and the U937 monocytic cell line’ – G. M. Sia, J. K. Candlish, Phytotherapy Research scientific journal, John Wiley & Sons, 1999.

‘Antitumour effect of virus-like particles from Lentinus edodes (Shiitake) on Ehrlich ascites carcinoma in mice’ – M. Takehara, K. Mori, K. Kuida, M. A. Hanawa, scientific journal Archiv für die gesamte Virusforschung, 1981.

‘Antiviral activity of virus-like particles from Lentinus edodes (Shiitake)’ – M. Takehara, K. Kuida, K. Mori, scientific journal Archiv für die gesamte Virusforschung, 1979.