Enoki mushroom benefits are similar to other types, such as being low in fat while adding flavor and texture. But medical and scientific studies continue to show that Enoki mushroom benefits go far beyond, with a list of advantages to well-being that make them a worthy addition to recipes, or taken as supplements.
The name Enoki may not ring a bell for many cooks, but this is a mushroom variety that should be on your plate when the dinner bell rings.
Let’s explore the Enoki mushroom, and why you may want to dine on some soon.
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Enoki Mushrooms
Enoki mushrooms, or Flammulina velutipes, is well known in the recipes of Japanese cuisine, where it is known as enokitake. It’s sometimes called velvet shank, velvet stem, golden needle, lily mushroom, or winter mushroom.
Enoki grows naturally on the stumps of several kinds of trees, such as ash, mulberry, persimmon and the Chinese hackberry tree. It’s also cultivated, when it looks very different than in the wild.
The cultivated mushrooms are white and usually have long thin stems, due to the growing conditions. The wild mushrooms have a shorter and thicker stem and are usually dark brown. In the wild, they are found in the winter months, giving rise to the name winter mushroom or winter fungus. And there are other variations. In Hungary, it’s called winter ear.
Eating Enoki Mushrooms
When you see Enoki mushrooms in the store, they are usually the cultivated variety, and they are definitely unique looking. They have long, slender white stems and tiny, firm caps. At first glance, they almost look like a large sprout.
They have a mild flavor to go with a bit of crunch, and can be eaten raw or cooked. Enoki is popular in soups, especially in Asian cuisine, but is good in salads as well. Enoki can be used as other mushrooms are used, such as in stir-fries and sauces. Or, you can put them raw in a sandwich. An easy way to cook them is wrapped in foil, with some seasonings added.
Enoki is also available in supplement form, as capsules or powder, for those who just don’t like the taste or texture of mushrooms, or those who want to easily boost their well-being on a daily basis.
Enoki Mushroom Benefits
Enoki has been used since ancient times. In fact, the ancient Egyptians considered it a food of immortality and so only pharaohs were allowed to consume it. In China, it was also seen as a food that prolonged life.
Like many mushrooms, Enoki mushrooms have been used for centuries to treat many diseases in traditional Asian medicine.
Now, medicine and science continue to return results showing the multitude of benefits of these mushrooms. And it’s clear that the cultivated version is just as powerful and beneficial as the wild mushroom.
Research has looked at both the nutritional composition and delved into the biological activities of the Enoki, including the protein, lipids, and more.
One specific study found that its extract had a positive impact on the level of cholesterol, supported liver health, and displayed antioxidant activity, meaning that it fights dangerous free radicals.
Another specific study looked at a protein isolated from the Enoki mushroom that displays anti-inflammatory activity as well as supporting the functioning of the immune system. The study found that the protein could inhibit lung cancer cell migration and perhaps even suppress their proliferation.
A published scientific review of the various findings of medical studies concluded that the mushroom may even have potential in pharmaceutical drug development. Here’s that snapshot of the beneficial activities displayed by the compounds of this mushroom:
● Anti-tumor action
● Anti-cancer activities
● Inhibition of atherosclerosis, or the buildup of fats and cholesterol in arteries
● Inhibition of thrombosis, which is the formation of blood clots
● Fights high blood pressure
● Cholesterol lowering effects
● Anti-aging
● Antioxidant properties
● Helps to restore memory
● Anti-inflammatory
● Supports the immune system
● Anti-bacterial
● Supports children’s brain development and may even help with learning deficits
As if that list isn’t long enough, their nutritional value adds to that with high dietary fiber, a high content of protein with all the essential amino acids, and the presence of beneficial minerals and vitamins, such as potassium. Plus they are low in calories and are cholesterol-free.
That makes them great as a functional food, but also beneficial as a supplement and, as some studies suggest, a possibility to support development of other helpful medicine.
While studies continue, it’s clear that the ancient medicines knew what we are discovering: the Enoki mushroom supports our well-being in many ways.
A Few More Interesting Facts
Enoki studies are also being conducted into whether the mushrooms could serve as hosts for oral vaccines, which aid in the prevention of infectious diseases. Edible mushrooms may be appropriate hosts and more convenient in some areas of the world because conventional vaccines require refrigeration, transportation, and administration by trained personnel.
Studies have also been conducted to look at whether the “stem waste,” or the portion of the mushroom that is cut off and thrown out, can benefit pigs when introduced into their diet. And, scientists are looking at the ability of the Enoki to aid in producing bioethanol, an alternative energy source gaining interest due to global warming.
Final Thoughts
Like so many mushrooms, the Enoki is a delicious addition to recipes, whether in a soup, stir-fry or salad. And like other mushrooms, Enoki also provides a boost to your well-being that makes it worth adding to your diet.
There’s a long list of Enoki mushroom benefits, and studies continue to dig deeper, making it time for this mushroom to become a household name, at dinner and beyond.
Sources:
https://en.wikipedia.org/wiki/Enokitake
https://www.mushrooms.ca/varieties-and-taste/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4164374/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5141589/
https://www.mycomedica.eu/eshop-enoki.html
https://www.phytochem-sciences.com/product/enoki-mushroom-extract/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3979922/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7197121/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6600300/
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