Shiitake mushrooms may be small, but they have a powerful impact on your immune system. Research conducted at the University of Florida found that the natural chemicals contained within these little gems can boost your immune system’s disease-fighting skills, all while preventing damaging inflammatory attacks on your body’s organs.
Sue Percival, a researcher who teaches food science and human nutrition, pointed out the exceptional immunity benefits that come from incorporating shiitake mushrooms into your daily diet. “If you eat a shiitake mushroom every day,” she says, “you could see changes in the immune system that are beneficial. We’re enhancing the immune system, but we’re also reducing the inflammation that the immune system produces.”
Unveiling the Shiitake Secrets
To ensure the analysis of the shiitake mushrooms’ immune benefits was as accurate as possible, the study participants were restricted in the amount of other beneficial fruits and vegetables they could consume. This was done to create a clear picture of the health benefits provided by the shiitake mushrooms, without being clouded by the effects of other plant-based foods. Participants were also banned from taking antioxidant supplements and were not vegetarians.
The results were impressive. The immune cells responsible for protecting cell membranes from infection, known as gamma delta T-cells, were found to be functioning more efficiently. Additionally, proteins that have the potential to set off inflammation were reduced.
Combining Forces
You can amplify the incredible benefits of shiitake mushrooms by pairing them with other nutrient-rich foods like kale and broccoli. These superfoods work together to create a synergistic effect, boosting the health advantages far beyond those you would experience from a pill or drug.
For a delicious and immune system-enhancing meal, try dicing up some shiitake mushrooms and carrots, adding garlic and thyme, then mixing it all with quinoa to create a gluten-free pilaf.
Other Health Benefits of Shiitake Mushrooms
Besides improving your immune system and reducing inflammation, shiitake mushrooms have a whole host of other health benefits:
- Cancer-fighting properties – According to research conducted by Cancer Research UK, shiitake mushrooms contain lentinan, a substance that has been shown to slow the growth of tumor cells and increase the life expectancy of patients with certain types of cancer.
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Heart health – The fiber, sterol compounds, and eritadenine found in shiitake mushrooms can help lower cholesterol levels and decrease blood pressure, reducing the risk of cardiovascular disease.
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Skin health – Shiitake mushrooms are a great source of copper, which is essential for the production of collagen and elastin. This means that consuming shiitake mushrooms could contribute to healthier, younger-looking skin.
Incorporating Shiitake Mushrooms into Your Diet
Shiitake mushrooms can be found at your local grocery store or farmer’s market (when in season), and they’re quite versatile when it comes to cooking. Here are a few ideas for adding shiitake mushrooms to your favorite dishes:
- Add them to your morning omelet or scrambled eggs for a savory breakfast option.
- Make a hearty shiitake mushroom soup (just swap out your regular mushrooms for shiitakes in your favorite mushroom soup recipe).
- Use as a topping for pizzas, salads, or grain bowls for extra flavor and texture.
- Make a delicious shiitake mushroom stir-fry by combining the mushrooms with your favorite veggies and protein.
- Sauté shiitake mushrooms with garlic and herbs, then serve as a side dish or over cooked pasta for a simple, yet satisfying meal.
The next time you’re at the grocery store, be sure to pick up a pack of shiitake mushrooms and start reaping their incredible health benefits. Your immune system and overall health will thank you!
