Shiitake Mushrooms Overview
Shiitake mushrooms are medicinal fungi containing lentinan, vitamin D, and B vitamins that boost immunity, support heart health, and provide umami flavor.
Why Shiitake Mushrooms Helps With Immune System Support
A robust immune system depends on adequate nutrition, particularly key micronutrients involved in immune cell function and antibody production. A diet rich in colorful plants, quality protein, and fermented foods provides comprehensive immune support.
Shiitake Mushrooms Nutrition Facts
Per 100g (100g (about 5 medium mushrooms))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 34 | — |
| Protein | 2.2g | 4% |
| Total Carbohydrates | 6.8g | 2% |
| Dietary Fiber | 2.5g | 9% |
| Sugar | g | — |
| Total Fat | g | 0% |
| vitaminD | 100IU | 25% |
| zinc | 1.3mg | 12% |
| vitaminB6 | 0.3mg | 18% |
| vitaminB3 | 3.9mg | 24% |
| selenium | 5.7µg | 10% |
| copper | 0.9mg | 90% |
GI: 15 ()
Key Nutrients in Shiitake Mushrooms for Immune System Support
Vitamin D
100IUSupports immune system support by providing essential vitamin d
Zinc
1.3mgSupports immune system support by providing essential zinc
Selenium
5.7µgSupports immune system support by providing essential selenium
Best Ways to Eat Shiitake Mushrooms for Immune System Support
- Sautéed with garlic and herbs
- Added to stir-fries and ramen
- Grilled as a meat substitute
- Dried and rehydrated for soups
Pro Tip:
The immune system functions best with consistent, adequate nutrition - not intermittent high doses. Focus on daily intake of vitamin C (200-500mg), vitamin D (1000-2000 IU), zinc (15-20mg), and diverse plant polyphenols.
Shiitake Mushrooms Health Benefits
- Contains lentinan for immune support
- Natural source of vitamin D (especially if sun-dried)
- Supports cardiovascular health
- Rich in B vitamins for energy
Important Considerations
- Some people may experience digestive upset when eating raw
- Cook thoroughly to improve digestibility
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