Category: vegan

Several Shitake Mushroom Benefits

Posted on by Michael Brown

What are the health benefits of shitake mushrooms?

Should you try to eat more?

What if I don’t like to eat mushrooms?

 

Shitake mushrooms (Lentinula edodes) are native to East Asia and are the second most popular mushroom consumed today. Shitakes have been a staple in Asian cuisine for centuries. These mushrooms have a meaty texture and are an excellent addition to salads and soups. 

They also provide a great meat substitute.

Shitakes are tan to dark brown and typically grow on decaying hardwood trees in warm, moist climates. Japan produces about 83% of the shitake mushrooms available worldwide, and 60% of all shitakes are dried before consumption.1

These mushrooms not only provide many vitamins but also are thought to possess other medicinal properties. This post will explore some of the many benefits of this delicious mushroom.

Shitake Mushroom Nutritional Facts

Before exploring the medicinal benefits of the shitake mushroom, lets take a look at the nutritional value of this mushroom.2

The information below represents the nutritional value of one cup (145 g) of shitake mushrooms:

  • Calories 81.2 kcal
  • Protein 2.26 g
  • Fat 0.319 g
  • Carbohydrate 20.9 g
  • Fiber 3.04 g
  • Sugars 5.57 g

These mushrooms also contain many vitamins and minerals.

Medicinal Qualities of Shitake Mushrooms

Natural products, or nutraceuticals, are very important in developing and discovering new pharmaceuticals used in the treatment of chronic diseases such as cancer.3

Polysaccharides present in mushrooms are thought to have antitumor and immune system activation properties.4

Shitake mushrooms contain polysaccharides, lipids, sterols, and terpenoids, which may effectively treat various tumors and infections.5

Antioxidant Effects of Shitake Mushrooms

As we age, our bodies are less efficient at preventing the damage caused by oxidative stress.6

Nutraceuticals, such as shitake mushrooms, can be used to help reduce the oxidation caused by free radical species.7

One study published in 2013 found aqueous extracts of L. edodes demonstrated catalase-like activity leading to the conclusion that shitake mushroom extracts may be a potential source of antioxidants.8

This is important because oxidative stress is known to contribute to over 200 diseases.

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Antiviral and Antibacterial Activity of Shitake Mushrooms

With all that is happening in the world today regarding COVID-19, it isn’t surprising to learn that many people are searching for antiviral nutraceuticals. Shitake mushroom extract has been shown to inhibit viral replication in poliovirus and bovine herpesvirus in a concentration-dependent manner.9

These mushrooms have antiviral, antifungal, and antibacterial properties.10

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Mushrooms contain Beta-glucans, which are polysaccharides that stimulate the immune system. This leads to the ability to help fight bacteria, viruses, parasites, and fungus. These molecules are necessary for the mushroom’s survival.

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Shitake Mushrooms Contain Vitamin D

Did you know that mushrooms are the only natural plants that contain vitamin D?

It is well-known that this vitamin is crucial for healthy bones and teeth.

The concentration of vitamin D found in mushrooms is dependent on their exposure to Ultraviolet light and how they are grown.

A study performed on mice found that those fed UV-enhanced shitake mushrooms had a higher bone density than a group provided a low-calcium, low-vitamin-D diet.12

Shitake Mushrooms May Help Fight Some Types of Cancer

A cohort study of 36,499 Japanese men found an inverse relationship between mushroom consumption and prostate cancer incidence.13

One polysaccharide, lentinan, assists in fighting tumors as a result of immune system activation.14

 

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Shitake mushroom extract has also been shown to decrease the proliferation of leukemia cells significantly.16

Mycologists strongly believe that the compounds found in mushrooms can suppress many forms of cancers at several stages.

Many plant and fungal species have been used as food and medicine in traditional Chinese medicine for centuries. These products have shown the ability to promote good health and may even prevent or treat many diseases.


Mushrooms are loaded with vitamins, minerals, and other compounds that can positively affect our bodies. Mushroom supplements have recently gained popularity in the United States for people who desire mushrooms’ health benefits but do not enjoy them as a food source. These supplements also allow one to consume mushrooms in a concentrated form.

As with most nutraceuticals, more clinical studies are needed to determine the many uses for mushrooms, such as shitakes.
The benefits of consuming these appear to outweigh any risks.

As always, if you have any questions regarding this post or any other, please send me an email. I attempt to answer all emails I receive.

Have a great week, and stay safe out there.

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Michael J. Brown, RPh, BCPS, BCPP

Mr. Brown is a Clinical Pharmacist specializing in pharmacotherapy and psychiatry.

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Disclosure:  This post may contain affiliate links, meaning, at no additional cost to you, I may earn a commission if you click on, or make a purchase through a third-party link.

Zinc Rich Foods for Vegetarians

Posted on by Michael Brown

Zinc is an essential trace element that is necessary for many functions in our body.  Animal studies have shown those deficient in this element are at risk for alopecia, testicular atrophy, thickening of the epidermis, and growth failure.1

Zinc deficiency is prevalent in developing countries, but the elderly as well as vegetarians and vegans, are also at risk.2

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Low levels of zinc may also predispose people to many diseases such as rheumatoid arthritis, diabetes, and atherosclerosis.  Other possible effects are an increase in chronic inflammation, oxidative stress, and impaired cognition.7

 

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Vegans and vegetarians do not consume meat, which is a rich source of zinc.  Foods containing unrefined cereals, legumes, or plants rich in phylates bind zinc, decreasing its absorption.11

This article will review some of the foods other than meat that are a good source of this element.  Keep in mind that the Recommended Dietary Allowance (RDA) for zinc in adults is 8 mg/day for women and 11 mg/day for men.

Hemp Seeds (Hulled) – (9.9 mg zinc per 100 g)

Nutritional Information

Hemp seeds are actually nuts.  They are very nutritious and have been used as food and medicine in China for 3,000 years.12

Hemp seeds may reduce the risk of heart disease by increasing nitric oxide concentrations, which help blood vessels dilate and relax.13

Hemp seeds are a good source of essential fatty acids and can be used to make salad dressings or sprinkled over vegetables, pasta, or popcorn.

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Pumpkin Seeds (Organic) (6.43 mg Zinc per 100 g)

Nutritional Information

Pumpkin seeds are not only high in zinc, but also can lower blood sugar levels, improve prostate, heart and bladder health, and protect you from certain types of cancer. 

These seeds also contain antioxidants, magnesium, and healthy fats.

Pumpkins seeds can be eaten raw or roasted as a snack, added to smoothies, or sprinkled on fruit.  They can also add “crunch” to salads or baked into bread.

Cashews – (5.36 mg Zinc per 100 g)

Nutritional Information

Cashews have many uses and can be used to make vegan cheese.

Click for Vegan Cheese Recipe

Cashews come from a tree (Anacardium occidentale) native to the tropical regions of Brazil.  They are fruits, not nuts.  Cashews are found at the end of cashew apples.  Cashews are poisonous prior to roasting. 

Tofu (Silken, Firm) – (0.61 mg per 100 g)

Nutritional Information

Tofu is food our family enjoys often.  I fry the tofu in coconut oil until browned and add different vegetables, coconut milk, and curry paste.  I serve this with rice.  Very tasty and nutritious.

Tofu has many uses. 

Click here for tofu recipe ideas

 

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Quinoa – (2.68 mg Zinc per 100 g)

Nutritional Information

Quinoa is one of the most popular health foods available.  This grain is high in fiber, protein and contains all nine essential amino acids.

Quinoa contains high amounts of quercetin and kaempferol, which are strong antioxidants.14

Quinoa can be added to salads, soups and vegan garden-burgers.  It can also be added to pancake batter for an easy health boost.

Chia Seed – (4 mg Zinc per 100 g)

Nutritional Information

Chia seeds are one of the superfoods.  These seeds contain a fantastic amount of nutrition with few calories.  Even though chia seeds contain 12 grams of carbohydrates per ounce, 11 of these are non-digestible fiber. 

These seeds are able to absorb 10-12 times their weight in water.  This helps expand the stomach making one feel full.15

Chia seeds can be mixed with water and used as an egg substitute in vegan cooking.  They can be added to smoothies, sprinkled on cereals or oatmeal.  They can also be added to bread or muffin and baked.

Lentils, pink or red, raw – (3.6 mg Zinc per 100 g)

Nutritional Information

Lentils have always been a food I enjoy.  Red lentil curry is delicious and nutritious.  This recipe is fantastic.

Ethiopian Spiced Red Lentils

Lentils can also be added to soups or eaten as a side dish.  They can also be made into a loaf as a substitute for meatloaf. 

Walnuts (3.09 mg Zinc per 100 g)

Nutritional Information

My grandparents had walnut trees, and we used to crack them open and sell them to neighbors. 

These nuts are probably most often used in baking. 

Walnuts can be added to fudge, bread, and cakes. 

They are rich in antioxidants and are a great source of omega-3 fatty acids.

Dark Red Kidney Beans (3.29 mg Zinc per 100 g)

Nutritional Information

Kidney beans can be used for chili, added to soups, or added to salads. 

Kidney beans are a good source of protein and fiber.

  They also contain antioxidants and can help promote colon health.

All-Purpose Enriched, Bleached Wheat Flour (0.72 mg Zinc per 100 g)

Nutritional Information

Wheat flour can be used for many baked goods. 

My favorite use of wheat flour is to make sweet potato muffins. 

I have included this recipe because it is one of my favorites. 

This recipe came from Runner’s World magazine.  I discovered this while training for a marathon.

Sweet Potato Muffins

Zinc is vital for many functions of the body.  We must obtain zinc from our diet.  Since vegans and vegetarians don’t consume meat products, it is critical to get this trace element from other sources. 

Some seeds, nuts, and legumes can provide the zinc necessary to keep our body healthy.  Zinc can also be taken as a nutritional supplement.

I hope you have found this post useful.  If you have any questions or comments, please feel free to send me an email. 

Enjoy your summer, and stay healthy and safe!

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Michael Brown in Lab Coat with arms crossed

Michael J. Brown, RPh, BCPS, BCPP

Mr. Brown is a Clinical Pharmacist specializing in pharmacotherapy and psychiatry.

Read Michael’s story here.

Feel free to send Michael a message using this link.

 

 
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