Shiitake, also known as shiitake, Lentinula edodes or edible mushroom, is a woody fungus native to East Asia. It is one of the most widely used medicinal mushrooms in the world. Thanks to its delicious taste, it is a popular ingredient in many cuisines (especially in Chinese or Japanese), but it is also cultivated for its beneficial effects on human health. It is a mushroom that has long been used in traditional Chinese medicine. Its popularity makes it one of the best-selling mushrooms in the world. Our series of articles on medicinal mushrooms would therefore not be complete without shiitake. Let's take a closer look at it.
What is shiitake?
The edible mushroom is found naturally, especially in East Asia. It originally originated in China, but over time it has spread to Taiwan and Japan. Although Southeast Asia remains the world's leading producer of theit is possible to grow it in our geographical conditions in the comfort of your own home. Thanks to its unpretentiousness, shiitake is grown more or less all over the world. It is a wood-destroying fungus found mainly on the trunks of decaying deciduous trees. Shiitake has a brown coloured cap, which usually has the typical white spots. It grows up to 5 to 15 centimetres in diameter and grows in groups.
In addition to its medicinal properties, shiitake is also popular for its excellent taste. It has a distinctive aroma and a sweet taste. It is often used as an ingredient in vegan or vegetarian dishes. Shiitake can be used both fresh and dried in the kitchen.
Proven effects of shiitake
Shiitake contains a wide range of minerals and other health-promoting bioactive substances. As a result, this mushroom has a very diverse range of health benefits. Let's take a look at the most important ones.
Antioxidant effects
Like other medicinal mushrooms, shiitake boasts very good antioxidant effects. These are mainly due to vitamins C and D, which can be found in shiitake. We have written in detail about the beneficial effects of antioxidants in our comparison of the best antioxidants.
Strengthens the immune system
One of the main reasons why shiitake has been so popular for thousands of years is its effect on the immune system. Of course, a stronger immunity translates into overall health, so it's extremely important to strengthen it as a preventative measure. Although shiitake does not contain a large amount of vitamins, we canmany bioactive substances that are beneficial to the immune system.
Antibacterial and anti-inflammatory effects
Shiitake offers extremely powerful anti-inflammatory and antibacterial effects. Protection against bacteria is particularly beneficial considering the extent to which antibiotic treatment and the associated antibiotic resistance is now widespread. Inflammatory conditions are also dangerous for the body and, as the Central European diet is poor in omega-3 fatty acids, they are not to be taken lightly.
Regulates blood sugar levels
Studies show that shiitake has a positive effect on balanced blood sugar levels. This is, of course, especially important for people suffering from diabetes. But it is equally appreciated by people at increased risk of developing the disease.
Lowers cholesterol and blood pressure
High cholesterol and the associated high blood pressure are among the big scares of our time. Given the dietary habits in today's society, it is no wonder. According to studies, shiitake has a beneficial effect on cholesterol levels, thereby positively affecting overall human health.
Other health effects
In addition to the above effects, some studies suggest that shiitake also positively affects heart health. Similarly, the effect of shiitake on bone density, which is due to its vitamin D content, has been widely discussed. Over the years, there has naturally been much speculation about what other effects shiitake has. However, many of these are not scientifically based, so we have not looked into them in detail.
Does shiitake have any side effects?
No studies have shown that the shiitake mushroom causes any unwanted side effects. However, it is the same as all other mushrooms and foods in general - excessive consumption can cause digestive problems. However, this problem only occurs when you significantly exceed the dosage recommended by the seller. People suffering from allergies to some of the substances found in the mushroom may experience problems with shiitake use. An allergic reaction is usually manifested by redness and itching of the skin. Special attention should be paid to the use of shiitake by pregnant and breastfeeding women women who should first consult their doctor about the use of this mushroom.
For the vast majority of people, however, shiitake does not pose any health risk and there is therefore no need to worry about negative side effects.
How to dose shiitake?
As far as the recommended daily dose is concerned, there is no official value to refer to. Therefore, it is advisable to follow the manufacturer's instructions and adhere to the dosage that is stated on the packaging. If there is no recommended dosage, for inspiration it is possible toFor inspiration , it is possible to follow what is recommended by manufacturers of trusted products on the market. Products in powder form generally provide a dosage of between one and three grams per day. In the case of whole mushrooms, it then depends on how you choose to prepare it. We recommend sticking to the instructions in your favourite recipe.
What products do we recommend?
Which product to go for when you decide to buy shiitake? There are many products on the market that are worth trying. For example, we can highly recommend BrainMax Pure Shiitake Powder BIO, which contains 100% dried shiitake extract. Shiitake mushroom extract in organic quality and is also very affordable. Another option for those of you who prefer shiitake in powder form may be GRIZLY Shiitake Mushroom Extract, which is sold in a smaller package, so it is suitable to try for people who have no experience with shiitake.
For lovers of supplements in capsule form, we can recommend GreenFood Shiitake containing 45 doses in one packet. The advantage is that the capsules are 100% plant-based and therefore suitable for vegans. An alternative is GymBeam Shiitake, which also contains 45 daily doses per pack. Whichever product you choose, stick to the recommended dosage set by the manufacturer. If you experience digestive or other discomfort after taking shiitake, consult your physician for further use.
Final Summary
Shiitake is one of the most widely used medicinal mushrooms in the world, and it's no wonder. It is popular not only because of its distinctive taste, but especially because of its health benefits. These include, in particular, a positive effect on the immune system, strong antioxidant effects, the ability to regulate blood sugar levels and much more. In addition, Shiitake has no undesirable side effects, except in rare cases.Shiitake has no adverse effects and is therefore a completely safe part of the diet. You can come across a large number of products on the market to choose from. We recommend that you prefer proven manufacturers that you can rely on. The products listed in the previous paragraph are examples. When taking shiitake, always follow the recommended dosage set by the manufacturer.
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