The small size of shitake mushrooms actually stores a lot of properties in it. This brownish mushroom contains various types of amino acids and is often used as a food substitute for meat, especially in people who are on a vegetarian diet.
Some people may not know the benefits and recipes of shitake mushrooms. Not only deliciously processed into food, this mushroom is also rich in nutrients that are good for health, from maintaining organ function to strengthening endurance.
In 100 grams of shitake mushrooms, contain about 60-80 calories and various nutrients, such as:
- 2.3–2.5 grams of protein
- 7 grams of carbohydrates
- 2.5–3 grams of fiber
- 3.8 milligrams of vitamin B3 (niacin)
- 1.5 milligrams vitamin B5 (pantothenic acid)
- 0.3 milligrams vitamin B6 (pyridoxine)
- 300 milligrams of potassium
In addition, shitake mushrooms also contain vitamin D, folate, antioxidants, and minerals, such as phosphorus, zinc, and selenium.
Various Benefits of Shitake Mushrooms
The following are the various benefits that you can get from eating shitake mushrooms:
1. Increase the immune system
Several studies have shown that shitake mushrooms are useful for strengthening the immune system. This benefit is thought to be due to the content of amino acids, antioxidants, selenium, vitamin B complex, and zinc contained in shitake mushrooms.
With a strong immune system, your body will be protected from the risk of various types of diseases, such as flu.
2. Maintain heart health
One of the important benefits of shitake mushrooms is maintaining heart health. Shitake mushrooms contain beta-glucans, which are a type of fiber that can lower cholesterol levels.
Shitake mushrooms are also free of saturated fat, so they can reduce the risk of atherosclerosis, which is the buildup of cholesterol in the blood vessels. Not only that, but shitake mushrooms are also rich in potassium minerals which can keep blood pressure stable.
3. Reducing the risk of prostate cancer
Shitake mushrooms are a type of food that is rich in ergothioneine. Ergothioneine is an antioxidant compound that can reduce the risk of prostate cancer.
To get this benefit, you can eat shitake mushrooms as much as 1-2 weeks. Apart from shitake mushrooms, other types of mushrooms, such as oyster mushrooms and maitake, are also rich in ergothioneine.
4. Prevent gingivitis
Gingivitis is a dental disease caused by the buildup of plaque and bad bacteria. According to one study, shitake mushrooms have antibacterial, antiviral, and antifungal effects. Thus, consumption of shitake mushrooms can prevent the development of bad bacteria that cause gingivitis.
5. Increase bone strength
Shitake mushrooms are a natural source of vitamin D that comes from plants. Vitamin D is needed to increase bone strength. Apart from being contained in foods, such as mushrooms and fish, vitamin D is also naturally produced by the body when exposed to sunlight.
Shitake Mushroom Recipe
You can prepare shitake mushrooms to your liking. One menu that you can try is sauteed shitake mushrooms and green beans. To cook it, you can prepare the ingredients and follow the steps in the following recipe:
Materials
- 4 shitake mushrooms
- 3 spring onions, thinly sliced
- 2 cloves of garlic, thinly sliced
- 100 grams of small beans
- 2 large green chilies
- Ginger to taste
How to cook
Chop shitake mushrooms, green beans, and green chilies to taste.
Heat the oil in a skillet, then saute the shallots, garlic, and ginger until fragrant.
Add water, sugar, salt, and seasonings to taste.
After the water boils, add the mushrooms and beans. Cook until the beans are soft and water is reduced.
Add the green chilies and cook for a while.
Remove and serve.
Eating shitake mushrooms does have a number of health benefits, but avoid consuming raw shitake mushrooms.
Raw shitake mushrooms contain a poisonous substance called bending and can cause rashes in some people. In addition, raw shitake mushrooms may still contain germs that can cause poisoning if consumed.
In general, shitake mushrooms are good for you to consume as part of a healthy diet. However, if you experience an allergic reaction or diarrhea after consuming shitake mushrooms, consult a doctor immediately.
