100g of shiitake mushrooms contains 38.7g of protein, 169mg of calcium, 3106mg of potassium, and 17.2g of fiber. It is also the only type of mushroom that provides vitamin D, which helps boost the immune system, strengthen muscles and bones. It is recommended to consume more shiitake mushrooms during the winter to prevent diseases.
1. Benefits of Shiitake Mushrooms for Health
Shiitake mushrooms are commonly chosen to supplement the diet due to their high nutritional value and various beneficial properties for health.
Cancer Prevention
The cancer-preventive effects of shiitake mushrooms are due to their high content of antioxidant compounds such as polyphenols, polysaccharides, ergothioneine, glutathione, selenium, and vitamin C. These antioxidants help combat the harmful effects of oxidative stress – a leading cause of cellular damage and accelerated aging, which increases the risk of developing heart disease and certain types of cancer. Specifically:
– Glutathione acts as both an antioxidant and a detoxifier, helping to eliminate harmful substances from the body.
– Ergothioneine protects DNA from oxidative damage.
– Vitamin C and selenium provide anti-cancer properties by enhancing the production of protective cells in the immune system, including natural killer cells, which help combat cancer development.
Furthermore, shiitake mushrooms contain bioactive polysaccharides that have strong anti-cancer effects.
Cardiovascular Health Promotion
The presence of ergothioneine and beta-glucan in shiitake mushrooms can help reduce the risk of cardiovascular conditions such as oxidative stress, inflammation, high cholesterol, and high triglyceride levels.
Beta-glucan is a soluble fiber that helps lower cholesterol levels by forming a gel-like substance during digestion. It then binds with neutral fats and cholesterol, preventing their absorption.
Similarly, studies have shown that ergothioneine can help reduce postprandial triglyceride levels and inhibit the development of atherosclerotic plaques – a risk factor for high blood pressure and stroke.
2. Delicious Recipes with Shiitake Mushrooms
Shiitake Mushroom Meatball Soup
Ingredients: Shiitake mushrooms, beef meatballs, cilantro, scallions, soy sauce, salt, pepper, ginger, and cooking oil.
Instructions:
– Rinse the shiitake mushrooms thoroughly and slice them thinly. Thaw the beef meatballs and cut them into small pieces. Cut the cilantro and scallions into small segments, mince the ginger. Heat oil in a pan, sauté the minced scallions and ginger until fragrant, then add the shiitake mushrooms and sauté over medium heat until they are soft and release their juices.
– Add water and bring it to a boil, then add the mushrooms and meatballs, season with spices, simmer for 5 minutes, taste and adjust the seasoning, sprinkle with pepper, cilantro, scallions, and it’s ready to serve.
Stir-Fried Shiitake Mushrooms
Ingredients: Shiitake mushrooms, wood ear mushrooms, carrots, green bell peppers, red bell peppers, garlic, salt, soy sauce, and cooking oil.
Instructions:
– Soak the wood ear mushrooms in water beforehand, rinse thoroughly and set aside. Peel and slice the carrots thinly. Remove the seeds from the green and red bell peppers, rinse them thoroughly and cut them into small pieces. Rinse the shiitake mushrooms, slice them thinly, peel and mince the garlic.
– Heat oil in a large pan, add wood ear mushrooms and sauté over low heat until tender, set aside. Heat the oil in the pan again, sauté the minced garlic until fragrant, then add the carrots and shiitake mushrooms and sauté them until they are soft.
– Finally, add the green and red bell peppers and stir-fry over high heat for 2 minutes, add the wood ear mushrooms, season with spices, stir evenly, and it’s ready to serve.
Beef Tenderloin Stir-Fried with Shiitake Mushrooms
Ingredients: Beef tenderloin, shiitake mushrooms, garlic, soy sauce, oyster sauce, cornstarch, black pepper, cooking wine, and cooking oil.
Instructions:
– Rinse the beef tenderloin, you can use beef tenderloin, cut into small pieces, put it in a bowl, add cooking wine, soy sauce, cornstarch, black pepper, cooking oil, use chopsticks to stir well and marinate for 20 minutes. Rinse the shiitake mushrooms, cut into small pieces, peel the garlic.
– Heat oil in a frying pan, add butter for a better flavor, add the marinated beef to stir-fry over low heat for a while, when it changes color, set it aside. Add oil to the pan again, heat it up, add minced garlic to sauté until fragrant, add carrots and shiitake mushrooms and sauté them for a while until soft.
– Finally, stir-fry the green and red bell peppers over high heat for 2 minutes, add the wood ear mushrooms, season with spices, stir evenly, and it’s ready to serve.
Chicken and Shiitake Mushroom Soup
Chicken is low in fat and provides healthy proteins as well as rich in amino acid tryptophan, selenium, vitamin B6,… which are good for cardiovascular health, mood improvement, and various other health benefits. When cooked together with shiitake mushrooms, it creates a delicious and simple dish.
Instructions:
– Prepare the ingredients such as shiitake mushrooms, broccoli, chicken meat, carrots, seasonings, and pre-process the food.
– Boil the chicken and use the broth to cook the shiitake mushrooms and other ingredients.
– Shred the cooked chicken and add it to the mushroom broth, cook for a few more minutes.
– Season with spices and serve.
In addition to the above recipes, you can also prepare shiitake mushrooms in various ways such as stir-frying with beef, making salads, or omelets, etc.
These are the health benefits of shiitake mushrooms. In addition to regularly incorporating shiitake mushrooms into your diet, it is recommended to have a diverse and balanced menu by combining them with other nutritious sources such as vegetables, nuts, eggs, fish, etc.
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