Tips to Maximise Shiitake’s depression fighting & bone density strengthening power

Did you know that Shiitake mushrooms have bone density strengthening power and can be used to ease depression?

Shiitake mushrooms are one of the most popular mushrooms worldwide now but In Japan, we have been eating from ancient time and has been a big part of Japanese cuisine

They are prized for their rich, savoury umami flavour and diverse health benefits. Compounds in shiitake may help fight cancer, boost immunity, and support heart health but today’s focus is VITAMIN D!

Fresh shiitake mushrooms


What is in Shiitake?

Shiitake is rich in lots of nutrients such as, letinan, eritadenine, ergothioneine, vitamin B2, zinc, manganese, vitamin B6, niacin, choline, dietary fibre,  folate… and VITAMIN D 

Sun-Dried Shiitake is a winner – more Vitamin D and umami flavour 


Why is Vitamin D important for your healthy body & mind? 

  • Stronger bone and teeth! Vitamin D regulates the body’s balance and promotes the absorption of calcium and phosphorus in the body which is important for healthy bones and teeth. Strong bones and teeth are important to both overall wellbeing and quality of life to ensure movement and bone structure.
  • Depression fighter  Vitamin D is called depression fighting vitamin, studies have shown that vitamin D plays an important role in regulating moods and therefore helping fight depression.
  • Immune booster Vitamin D is also important for our immune system, a deficiency in vitamin D could lead to increase risk of autoimmune diseases.


One important element to shiitake is ergosterol. Ergosterol is a sterol found in fungi and is converted into vitamin D2 by exposure to UV. Consequently, sun-dried shiitake mushrooms contain higher levels of vitamin D

TIPS to maximise the power of vitamin D in shiitake 

  • Go for dried shiitake rather than fresh
  • Put dried shiitake under sunlight for 30 mins  to 6 hours to get even more vitamin D 

Amazing thing about dried shiitake is not only contain more vitamin D but also contains more Umami flavour – natural MSG!

Incorporating shiitake, alongside these tips into your diet can help improve your Vitamin D intake, which consequently contributes to a healthier body, strong bones and teeth. Furthermore, Vitamin D intake is important to regulating your mood and warding off depression.

Let’s have happy body and mind with shiitake mushroom!


If you want to find out more about shiitake, its health benefits and recipes to incorporate shiitake and it’s health benefits into your diet check out my Japanese Superfood Cookbook!




Do you know I run a cooking school in Sydney?

Please come and join my healthy Japanese superfoods cooking class in Sydney. We offer vegan, vegetarian, gluten-free cooking classes that are filled with tasty and easy recipes. You will learn not only cooking skills and tips but also how to use Japanese ancient wisdom on a daily basis for your health, energy, and beauty! Don’t be afraid to make it a group event, corporate team building cooking classes, hens party cooking classes and other group classes are available, the more the merrier! Join my cooking class from HERE or leave me an inquiry HERE.

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Plant Based Cookbooks

If you want to cook more easy and tasty Japanese vegan meals using Japanese superfoods – real key for Japanese health, please grab my vegan cookbook “Japanese Superfoods” or “Top 3 Japanese Superfoods for Natural Weightloss” or even better, you can have “Japanese Superfoods combo deal” to master Japanese Superfoods.

AND I am creating online Japanese cooking classes right now so stay tuned! I will let you know when it is ready!

Happy Japanese superfoods cooking xx

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