THE DOC AND CHEF SHOW EP. 23: SHIITAKE MUSHROOMS // SUPPORTING SCIENCE AND THE RECIPE
SHIITAKE MUSHROOMS (LENTINULA EDODES)
Shiitake mushrooms are edible fungi native to East Asia, known for their rich, woodsy flavor and meaty texture. They are “wood-rot” fungi, which means they grow on fallen trees and logs—particularly oak, chestnut, and beech. In nature, they’re almost exclusively found in East Asia, but modern cultivation techniques have allowed them to grow on other continents They have a distinctive appearance, with tan to dark brown caps that grow between 2 and 4 inches in diameter. Shiitake mushrooms are not only a popular culinary ingredient but also recognized for their health benefits.
HEALTH BENEFITS
The health benefits of shiitake mushrooms include:
● Immune Support: Shiitakes contain compounds which may enhance the immune system by stimulating the production of white blood cells. They have been used in traditional medicine for their immune-boosting properties.[1]
● Anti-cancer Effects: Shiitake mushrooms are believed to have anti-cancer properties. This is attributed to several compounds they contain, such as lentinan, a type of beta-glucan, and other polysaccharides. These substances are thought to stimulate the immune system, helping the body to fight off cancerous cells and suppress tumor growth. Lentinan has been studied for its potential to extend survival in some cancer patients, although it's mainly used in conjunction with traditional cancer treatments rather than as a standalone therapy.[2],[3]
● Cardiovascular Health: Shiitake mushrooms have several compounds that have been shown to reduce cholesterol. [4] These include:
o Eritadenine, which inhibits an enzyme involved in producing cholesterol.
o Sterols, which help block cholesterol absorption in your gut.
o Beta glucans, which is a type of fiber and can lower cholesterol.
● Antioxidant Properties: Shiitakes are rich in antioxidants, including L-Ergothioneine, selenium, vitamin C, polyphenols and beta-glucans. Antioxidants help combat free radicals and oxidative stress, potentially reducing the risk of chronic diseases. [5]
● Anti-Bacterial Effects: Shiitake mushrooms contain compounds that can inhibit the growth of harmful bacteria and also have antiviral effects. Lentinan, mentioned earlier, plays a significant role in boosting the immune system and has been shown to have antibacterial properties. [6]
● Nutrient Content: They are a good source of essential nutrients, including B vitamins and minerals like copper, zinc, and manganese.[7] Shiitake mushrooms can also be a good source of vitamin D, particularly when they are exposed to ultraviolet light during growth or post-harvest treatment. This exposure significantly boosts their vitamin D content, primarily in the form of vitamin D2.[8]
● Skin Health: Some skincare products contain extracts from shiitake mushrooms due to their potential benefits for skin health.[9]
HEALTH RISKS
Shiitake mushrooms are generally considered safe and nutritious; however, there are some potential health risks to consider. Allergic reactions can occur in some individuals, presenting symptoms like skin rashes, respiratory issues, or digestive discomfort.
A specific condition known as "shiitake dermatitis," characterized by a whiplash-like rash, can arise from consuming raw or under-cooked shiitake mushrooms due to a compound called lentinan.[10] Digestive issues such as bloating, gas, or stomach discomfort may also occur, particularly with large consumption of raw or under-cooked mushrooms. While most people can enjoy shiitake mushrooms without adverse effects, those with concerns about allergies should consult a healthcare provider.
IN SUMMARY
Shiitake mushrooms offer many health benefits due to their rich content of vitamins and minerals, particularly B vitamins and vitamin D. They can boost immune function, have been shown to have anti-cancer properties, support skin health, and can lower cholesterol.
However, there are a few risks associated with their consumption, such as potential allergic reactions, such as "shiitake dermatitis" and GI upset, particularly after consuming raw or under-cooked mushrooms, digestive issues, and possible interactions with certain medications. To minimize risks, it's advisable to consume cooked shiitake mushrooms.
[1] Dai X, et al. Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults. J Am Coll Nutr. 2015;34(6):478-87.
[2] Xu T, Beelman RB, Lambert JD. The cancer preventive effects of edible mushrooms. Anticancer Agents Med Chem. 2012 Dec;12(10):1255-63.
[3] Patel S, Goyal A. Recent developments in mushrooms as anti-cancer therapeutics: a review. 3 Biotech. 2012 Mar;2(1):1-15.
[4] Spim SRV, et al. Effects of Shiitake Culinary-Medicinal Mushroom, Lentinus edodes (Agaricomycetes), Bars on Lipid and Antioxidant Profiles in Individuals with Borderline High Cholesterol: A Double-Blind Randomized Clinical Trial. Int J Med Mushrooms. 2021;23(7):1-12.
[5] Huang W, Kim JS, Chung HY. Antioxidant activity and total phenolic content in shiitake mycelial exudates. Nat Prod Commun. 2011 Jun;6(6):845-50.
[6] Goldsmith CE, Rooney PJ, Loughrey A, Rao JR, Moore JE. An examination of antibacterial and antifungal properties of constituents of Shiitake (Lentinula edodes) and oyster (Pleurotus ostreatus) mushrooms. Complement Ther Clin Pract. 2009 Feb;15(1):5-7.
[7] https://fdc.nal.usda.gov/fdc-app.html#/food-details/1999628/nutrients
[8]Nutrients. 2018 Oct 13;10(10):1498.
[9] Taofiq O, et al. Development of Mushroom-Based Cosmeceutical Formulations with Anti-Inflammatory, Anti-Tyrosinase, Antioxidant, and Antibacterial Properties. Molecules. 2016 Oct 14;21(10):1372.
[10]Mendonça CN, et al. Shiitake dermatitis. An Bras Dermatol. 2015 Mar-Apr;90(2):276-8
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