Some people may not know the benefits and recipes of shitake mushrooms. Not only delicious processed into food, this mushroom is also rich in nutrients that are good for health, from maintaining organ function to strengthening the body's resistance.
The small size of shitake mushrooms turns out to save a lot of properties in it. This brown mushroom contains various types of amino acids and is often used as a meat substitute, especially in people who follow a vegetarian diet.
In 100 grams of shitake mushrooms, there are 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 of vitamin B5 (pantothenic acid)
- 0.3 milligrams of vitamin B6 (pyridoxine)
- 300 milligrams of potassium
In addition, shiitake mushrooms also contain vitamin D, folate, antioxidants, and minerals, such as phosphorus, zinc, and selenium.
Various Benefits of Shitake Mushroom
The following are the various benefits that you can get from consuming shitake mushrooms:
1. Boost the immune system
Some research shows that shiitake mushrooms are useful for strengthening the body's immune system. These benefits are thought to be due to the content of amino acids, antioxidants, selenium, B-complex vitamins, and antioxidants 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 benefits of shitake mushrooms that is quite important is maintaining heart health. Shiitake mushrooms contain beta-glucan, which is 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, shitake mushrooms are also rich in potassium minerals that can keep blood pressure stable.
3. Lowers the risk of prostate cancer
Shitake mushrooms are one type of food that is rich in ergothioneine. Ergothioneine is an antioxidant compound that can reduce the risk of prostate cancer.
To get these benefits, you can consume shitake mushrooms as much as 1-2 weeks. Besides shitake mushrooms, other types of mushrooms, such as oyster mushrooms and maitake, are also rich in ergothioneine.
4. Preventing gingivitis
Gingivitis is a dental disease caused by the buildup of plaque and bad bacteria. According to a study, shiitake mushrooms have antibacterial, antiviral, and antifungal effects. Thus, consumption of shiitake mushrooms can prevent the development of bad bacteria that cause gingivitis.
5. Increase bone strength
Shitake mushrooms are one of the natural sources of vitamin D derived from plants. Vitamin D is needed to increase bone strength. Besides 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 process shitake mushrooms according to taste. One menu that you can try is stir-fried shitake mushrooms and chickpeas. To cook it, you can prepare the ingredients and follow the steps in the following recipe:
Ingredients
- 4 shitake mushrooms
- 3 cloves of red onion, thinly sliced
- 2 cloves garlic, thinly sliced
- 100 grams of small beans
- 2 large green chilies
- Ginger to taste
How to cook
- Cut the shitake mushrooms, chickpeas, and green chilies according to taste.
- Heat oil in a frying pan, then sauté the onion, garlic, and ginger until fragrant.
- Add water, sugar, salt, and seasonings to taste.
- After the water boils, add the mushrooms and chickpeas. Cook until chickpeas are soft and water is reduced.
- Add the green chilies and cook for a while.
- Lift and serve.
Eating shitake mushrooms does have a number of health benefits, but avoid consuming raw shitake mushrooms.
Raw shiitake mushrooms contain a toxic substance called lentunan 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 your doctor immediately.
