Photo: Marina Leonova
Japan is the fourth-healthiest country in the world (no small feat, when you consider that America is way down the list at #35), and one specific region in the country is especially known for having a population of people who live into the triple digits in good health: Okinawa.
People in Okinawa have lower rates of cancer, heart disease, and dementia than people in the U.S., and Okinawan women live longer than women in every other country. For these reasons, National Geographic fellow and longevity expert Dan Buettner named Okinawa a “blue zone,” one of five places in the world where people don’t just survive in old age, but thrive.
Of course, no single habit accounts for this population's longevity—movement, purpose, and family support all play a role—but diet is a significant factor. This is where Shroomboom’s interest in the region comes into play, as mushrooms sit alongside sweet potatoes, tofu, and white rice as foods most often consumed by Okinawans.
According to registered dietitian and Japanese native Asako Miyashita, RDN, five mushroom types in particular are staples in the Okinawan diet. Keep reading to find out what they are, why they’re so powerful, and how to cook with them at home.
1. SHIITAKE MUSHROOMS
“Shiitake mushrooms are what we found to be most popular in Okinawa,” Buettner says. “These smoky flavored fungi, which grow naturally on dead bark in forests, help flavor Okinawans' customary miso soup and stir fries.”
What makes shiitake mushrooms so special? They contain more than 100 different compounds with immune-protecting properties. One of those compounds is eritadenine, which has also been shown to help lower cholesterol. Additionally, shiitake mushrooms contain RNA, which benefits the immune system and has antiviral effects. “It also helps with skin issues because RNA is essential to cells replicating themselves,” Miyashita says.
Try cooking with shiitake at home using these recipes for a vegan shiitake miso cream rice bowl and tofu steak with miso mushrooms.
2. SHIMEJI MUSHROOMS
Photo: Yuval Zukerman
According to Miyashita, shimeji mushrooms, which can be either brown or white, are a staple in Japanese cooking, including in Okinawa. This type of mushroom contains iron, calcium, potassium, fiber, and even a little bit of protein.
Try shimeji mushrooms prepared simply as a side with a little soy sauce, garlic, and butter.
3. MAITAKE MUSHROOMS
“Generally mushrooms are rich in vitamin D, but maitake mushrooms have the highest vitamin D content,” Miyashita says. A refresher on why getting enough vitamin D is a must: It supports the immune system, helps with calcium absorption, protects against chronic inflammation, and has been linked to longevity.
Enjoy these stellar 'shrooms packed with vitamin D by sautéing ’em up with tahini, miso dressing, and seaweed flakes or marinating them to add to a salad.
4. ENOKI MUSHROOMS
Enoki mushrooms, also common in Okinawa, are long, thin, white mushrooms that have a mild taste which makes them super versatile. This type of mushroom is abundant in B vitamins, especially B1 (thiamin), Miyashita says. Thiamin is key to maintaining healthy blood levels, making enoki another mushroom that directly benefits the cardiovascular system.
Cook enoki on the skillet with sesame oil, ginger, garlic, and soy sauce for a flavor-rich side dish.
5. MATSUTAKE MUSHROOMS
This mushroom variety is more expensive than others because it’s a little trickier to grow. In fact, matsutake are so prized that they’re considered a delicacy. But if you can get your hands on some, your body will certainly appreciate them.
Since matsutake mushrooms are more of a special-occasion 'shroom, use them to make simple dishes in which they can shine, such as Wild Pine Mushroom Rice or Matsutake Baked in Parchment with Fresh Herbs.
While every mushroom type has its own unique characteristics, many fungi have a number of overlapping benefits. Miyashita points out all mushrooms have fiber, antioxidants, and trace minerals that are highly beneficial. So, if you can’t find one of the above five kinds of mushrooms at your local grocery store, get what’s accessible to you. Then, start cooking!
The health benefits of mushrooms
Mushrooms are considered superfoods, meaning they have many benefits for our health. While every mushroom type has its own unique characteristics, many fungi have a number of overlapping benefits.
Antioxidants: allies against cancer
Mushrooms are rich in ergothioneine and glutathione, two antioxidants that play an important role when it comes to combating free radicals. Free radicals are produced by the body, and they can lead to oxidative stress, which can cause serious diseases, one of them being cancer. On this theme, studies have shown that the antioxidants contained in mushrooms can even help lower the risk of cancer.
The number of antioxidants can vary depending on the type of mushrooms, but they still contain a higher amount than most foods.
High in nutrients
When it comes to the immune system mushrooms are very important. Not only do they contain protein, fiber, and potassium, but they are also rich in selenium which helps protect the body from free radicals and infection, but also plays a significant role in the functioning of the thyroid, DNA production, and reproduction.
As for vitamins, mushrooms contain some essential ones such as Vitamin B1, B2, B6, B12, C, D, and E.
Immune boosting
Mushrooms also contain plenty of bioactive components that have been proven to benefit the immune system. Among these, it’s very common to find a certain type of polysaccharide, beta-glucan, that contains prebiotic properties and that can boost the immune system, among other things.
Mushrooms cultivation in Japan
Mushrooms have been growing in Japan for a long time thanks to the humid climate, and although more than 4000 varieties can be found, not all of them are edible.
Since the population started incorporating mushrooms into their diet, Farmers began cultivating them artificially.
The most cultivated mushrooms
In pole position we find Shiitake mushrooms: although many other countries cultivate them, Japan is responsible for 83% of the production, and every year more than 160.000 tons of Shiitake mushrooms are harvested.
Right behind Shiitake, the most common mushrooms that farmers cultivate in Japan are Enokitake, Nameko, Hiratake, Maitake, and Shirotamagitake.
How are mushrooms cultivated
To be able to cultivate mushrooms it’s important to have an air-conditioned room where the mushrooms can grow. Farmers usually cultivate most of them by using sawdust, but Shiitake mushrooms are normally cultivated by inoculated bed logs of oak trees.
The cultural significance of mushrooms in Japan
In Japan, mushrooms have always been used in both food and medicine, but the also have a cultural significance: Buddhist temples serve mushrooms as shojin ryori, which means "temple food." The Buddhist practice of not eating meat has definitely raised the status of mushrooms in Japan.
“In Japan, people use mushrooms almost every day in miso soup or with rice or salads,” Miyashita says. If you’re looking for a way to begin incorporating mushrooms into your diet, you can start by exploring vegan dishes that you can make out of the comfort of your own home, or searching for restaurants serving your favorite type of mushroom. After all, with any luck, you’ll be eating mushrooms for a very, very long time.
Curious to see what other mushroom-derived vegan products are out there? Take a look at your favorite vegan marketplace, you’d be surprised!
Related articles:
How to grow your own edible mushrooms
Get to know tremella, the mushroom that can save your face from dryness
