Shiitake Mushrooms: Immune-Boosting Umami Superfood
Shiitake mushrooms are rich, earthy fungi packed with umami flavor and compounds that support immunity, heart health, and energy.
What Are Shiitake Mushrooms?
Shiitake (*Lentinula edodes*) are **edible mushrooms native to East Asia**, known for their meaty texture and deep umami taste. They are commonly used in soups, stir-fries, and sauces.
Nutrition (per 100 g, cooked)
- **Calories:** 56 kcal
- **Protein:** 2 g
- **Fiber:** 2.5 g
- **Vitamin B5:** 35% DV
- **Copper:** 72% DV
- **Selenium:** 20% DV
- **Beta-glucans:** immune-modulating polysaccharides
Health Benefits
- **Boosts immunity** via beta-glucans.
- **Lowers cholesterol** and supports heart health.
- **Rich in antioxidants** that fight inflammation.
- **Improves energy metabolism** through B vitamins.
Possible Drawbacks
- Rarely, **shiitake dermatitis** (skin rash) from raw mushrooms.
- **Allergic reactions** possible in sensitive individuals.
Culinary Uses
- Excellent in **soups, ramen, risottos, and stir-fries**.
- Can be used **fresh or dried** (rehydrated for intense flavor).
- Adds deep **umami richness** to plant-based dishes.
Summary
Shiitake mushrooms combine great taste with powerful health benefits — supporting immunity, heart, and overall wellness.
- 1. Shiitake Mushrooms
Shiitake gljive: azijske gljive poznate po bogatom umami okusu i ljekovitim svojstvima, bogate beta-glukanima, vitaminima B grupe, bakrom i selenom.