Most of us enjoy mushrooms in a stir-fry or a bowl of soup, but did you know that some mushrooms are not just tasty but also healing and nutritious? Enokitake mushrooms, native to Asia but commonly found in North American grocery stores, are one such variety that offers numerous health benefits.
Enokitake mushrooms are renowned for boosting the immune system, offering potent antioxidants, and promoting liver and heart health. They also help manage inflammation. Besides being a delicious addition to your meals, these mushrooms can contribute to your overall well-being.
What Are Enokitake Mushrooms?
If you love Asian cuisine, you might have come across enokitake mushrooms. They are often found in hot pot soups, noodle dishes, and salads. Enokitake mushrooms have long, thin white stems with small caps and grow in clusters. While they are common in many grocery stores, their flavor can range from delicate to earthy and complex.
The name “enoki” comes from the Chinese hackberry tree, on which these mushrooms grow in the wild, and “take” means mushroom in Japanese. This explains why they are sometimes called enoki and other times enokitake. Wild enokitake mushrooms have darker hues and larger caps due to sunlight exposure, unlike the cultivated varieties that are typically white and are also known as lily mushrooms, golden needle mushrooms, winter mushrooms, or futu mushrooms.
Enokitake mushrooms have been used in Eastern traditions for centuries. Other medicinal mushrooms include birch polypore, Chaga, Lion’s mane, and Cordyceps. Now, let’s dive deeper into the health benefits of enokitake mushrooms.
Health Benefits of Enokitake
Enokitake mushrooms boast an impressive nutritional profile, being rich in vitamins and minerals such as zinc, copper, potassium, magnesium, folate, and selenium. They’re also high in fiber and low in calories. Here are the top health benefits of enokitake mushrooms:
Boosting the Immune System
One of the most notable benefits of enokitake mushrooms is their ability to enhance the immune system. The immune system serves as the body’s defense mechanism against disease and infection. Enokitake mushrooms have immunomodulatory effects, stimulating the production of white blood cells, which play a crucial role in immune health. They can also help deter harmful organisms and abnormal cell growth.
Scavenging Free Radicals
The polysaccharides in enokitake mushrooms help neutralize free radicals in the body, such as hydroxyl and superoxide anions. These free radicals can damage cells and accelerate aging. By acting as antioxidants, these polysaccharides help protect and repair cells, contributing to anti-aging effects.
Promoting Heart Health
Enokitake mushrooms support heart health by helping to maintain normal blood pressure and cholesterol levels. The dietary fibers, polysaccharides, and mycosterol in these mushrooms promote healthy cholesterol levels, particularly reducing “bad” (LDL) cholesterol. This makes enokitake mushrooms an excellent choice for heart health.
Protecting the Liver
Cholesterol can accumulate in the blood and liver, leading to conditions like fatty liver disease. Enokitake mushrooms can help maintain normal levels of cholesterol and triglycerides (a type of fat found in the blood), promoting liver health.
Reducing Inflammation
Chronic inflammation can be harmful to the body. Enokitake mushrooms help promote a normal response to inflammation. They contain linoleic acid, which supports healthy inflammatory pathways in the body. By regulating levels of tumor necrosis factor-alpha (TNF-α) and nitric oxide (NO), enokitake mushrooms help keep inflammation in check.
Boosting Your Mood
Enokitake mushrooms are rich in polysaccharides that promote normal levels of serotonin and dopamine, neurotransmitters essential for a positive mood. These polysaccharides also support memory and learning. By enhancing immune health, enokitake mushrooms can help reduce stress and anxiety, contributing to an overall better mood.
Promoting Longevity
The antioxidants in enokitake mushrooms support healthy aging by protecting and repairing the body’s cells. This includes keeping vital organs like the liver, kidneys, and lungs healthy, which is crucial for maintaining a high quality of life as you age.
Best Ways to Take Enokitake
You can enjoy enokitake mushrooms fresh or dried. When dried, they need to be reconstituted before cooking. You can also find them in capsules, powders, or liquid extracts.
Fresh Mushrooms
For a delicious way to enjoy enokitake mushrooms, try the simple stir-fry recipe below:
Enokitake Stir-Fry
Equipment:
Saucepan or wok, Knife
Ingredients:
8 ounces enoki mushrooms
2 bunches of rainbow chard, chopped
2 small zucchinis, chopped
1 teaspoon sesame oil
1 large clove garlic, finely chopped
1 teaspoon low-sodium coconut aminos
? teaspoon finely grated fresh ginger
Juice of ? lime
Directions:
1. Trim the ends of the mushrooms and separate them into strands.
2. Chop the chard leaves and stems.
3. Slice the zucchini and cut each slice in half.
4. Heat the sesame oil in a pan over medium-high heat.
5. Sauté the garlic until fragrant, then add the mushrooms and cook until they begin to wilt.
6. Add the coconut aminos and ginger, cooking for another 1-2 minutes.
7. Top with a squeeze of lime and enjoy!
You can enjoy this dish as a side or over brown rice or quinoa for a filling meal!
Supplements
Enokitake mushrooms are also available as supplements in capsules, powders, or liquid extracts. These are often combined with other beneficial mushrooms like reishi, Chaga, shiitake, and Cordyceps. When choosing supplements, always look for high-quality, plant-based options with rigorous quality controls.
Points to Remember
Enokitake mushrooms (Flammulina velutipes) come from China, Japan, and Korea. They are rich in B vitamins, phosphorus, iron, selenium, and calcium, and also contain high levels of linoleic acid and polysaccharides.
Beyond their nutritional benefits, enokitake mushrooms strengthen the immune system, help regulate mood, and reduce stress and anxiety. They also promote heart health by maintaining healthy cholesterol and blood pressure levels and help manage inflammation.
The enokitake mushroom is a true functional food, offering anti-aging antioxidants and the ability to counteract free radicals, making it a superfood for longevity!
