Enoki Mushroom Benefits for Health, Nutrition Facts and Calories

Enoki Mushroom Benefits and Enoki Mushroom Nutrition Facts. Looking to add some nutritional power to your meals? Enoki is a great option. Check out our article on the top 8 Enoki mushroom recipes.

These slender and delicate mushrooms are not only delicious. But also packed with nutrients that can benefit your health in numerous ways.

Unlocking Enoki Mushroom Benefits: Top 5 Reasons to Add Enokitake to Your Diet

In this blog, we will explore the top 5 Enokis benefits, backed by science. We’ll also provide you with all the essential Enoki nutrition facts you need to know.

So, whether you love mushrooms or want to improve your diet, read on to discover the amazing benefits of Enoki.

Enoki Mushroom History as a Health Food

Enoki mushrooms (Flammulina filiformis, previously known as Asian F. velutipes) are commonly known as Enokitake, Winter mushrooms, or Golden needle mushrooms. Their culinary and medicinal use has been around for centuries in East Asian countries like China, Japan, and Korea ⁽¹⁾.

After being first cultivated in China in the 8th century, this mushroom then spread to Japan. For a long time, Japan was the largest enoki mushroom producer in the world, until the 1990s when China took over the position ⁽²⁾.

Enokis has been available in specialty Asian markets in the U.S. as early as the 20th century. Since then, they have gained more mainstream popularity. This is due to their unique texture and delicate flavor, as well as their high nutritional value and health benefits.

Are Enoki Mushrooms Healthy?

Yes, Enokis are considered a healthy food choice ⁽³⁾. They are low in calories and fat, but high in fiber, protein, vitamins, and minerals ⁽⁴⁾.

Enokis are a good source of B vitamins. Including niacin, riboflavin, and pantothenic acid (vitamin B5), as well as potassium, copper, and selenium ⁽⁵⁾. Additionally, Enoki contains antioxidants and immune-boosting polysaccharides, which may offer several health benefits ⁽⁷⁾.

Enoki Mushroom Nutrition Facts

Based on the information from USDA ⁽⁶⁾, here are the nutrition facts for 100 grams of raw Enoki mushrooms:

• Calories: 37
• Fat: 0.3g
• Sodium: 5mg
• Carbohydrates: 7.6g
• Fiber: 2.5g
• Sugars: 2.5g
• Protein: 2.8g
• Calcium: 3mg
• Iron: 0.4mg
• Potassium: 379mg
• Vitamin B6: 0.1mg
• Magnesium: 15mg

It’s important to note that the nutrient content may vary depending on the source and preparation method of the Enoki mushrooms.

When it comes to nutrition, 100g of raw Enoki provides 37 calories, 2.8g protein, 7.6g carbs, and 0.3g fat. They are also a good source of dietary fiber, with 2.5 grams per 100 grams.

In comparison to other mushrooms, Enokis are relatively low in calories, fat, and carbohydrates in comparison to Shiitakes. In terms of fiber content, Enokis are similar to Button mushrooms but contain less fiber than Shiitakes.

Enokis are also a good source of vitamins and minerals. They are particularly rich in B vitamins, such as thiamin, riboflavin, and niacin, as well as vitamin D. They also contain significant amounts of potassium, copper, and selenium, which are important for maintaining good health. However, in comparison to other mushrooms, such as Shiitakes, Enokis have lower levels of certain minerals, such as iron and zinc.

Overall, Enokis are a low-calorie and nutrient-dense food that can be a healthy addition to a balanced diet. While they may not be as rich in certain vitamins and minerals as some other types of mushrooms, they are a good source of fiber and contain unique immune-boosting compounds.

Top 5 Science-Backed Enoki Mushroom Health Benefits

1. Boosting the Immune System

Enoki mushroom benefits health by boosting the immune system. Enokis have been found to contain beta-glucans, a type of polysaccharide that has been linked to boosting the immune system. Beta-glucans have been shown to enhance the activity of certain immune cells. Including natural killer cells and macrophages, which help to fight off infections and diseases.

A study published in the Journal of Medicinal Food investigated the immune-boosting effects of Enokis in mice. The study found that mice fed with Enoki extract had increased levels of immune cells, such as T cells and B cells, in their blood. The researchers also noted an increase in the production of cytokines, which are proteins that help to regulate the immune system ⁽⁷⁾.

Overall, the beta-glucans found in Enokis have been shown to have immune-boosting effects, which can be beneficial for maintaining overall health and preventing diseases. However, more research is needed to fully understand its potential health benefits and how it can be incorporated into a healthy diet.

2. Fighting Inflammation

Enoki mushroom benefits health by fighting inflammation. Enokis are rich in antioxidants that can help fight inflammation, which is a natural immune response to injury or infection. Inflammation can cause several chronic diseases, such as cancer, heart disease, and diabetes. Enokis contain a polysaccharide called Flammulin, which has been found to have anti-inflammatory properties.

According to a study published in the Journal of Medicinal Food, Flammulin polysaccharides extracted from Enokis have been found to have potent anti-inflammatory effects in animal studies. The study found that Flammulin suppressed the production of inflammatory cytokines and decreased inflammation in the lungs of mice with induced acute lung injury ⁽⁸⁾.

3. Regulating Blood Sugar

Enoki mushroom benefits health by regulating blood sugar. This is due to their high fiber and low carbohydrate content. Specifically, the beta-glucans found in Enokis have been shown to improve insulin sensitivity and lower blood glucose levels.

Further, beta-glucans found in Enokis can form a gel-like substance in the gut, which slows down the absorption of glucose into the bloodstream. The fiber content in Enoki also contributes to this effect by slowing down digestion and promoting a gradual release of glucose into the bloodstream.

A study published in the Journal of Medicinal Food found that consuming Enoki could be a potential dietary strategy for managing blood sugar levels in people with type 2 diabetes. The results showed that those who consumed the Enoki powder had a significant reduction in fasting blood glucose levels compared to the placebo group ⁽⁹⁾.

4. Enoki as the Best Mushrooms for Weight Loss

Enoki mushroom benefits health by supporting weight loss. One of the main reasons for this is their high fiber content, which can promote feelings of fullness and reduce calorie intake. Additionally, Enokis are a good source of linoleic acid, an essential omega-6 fatty acid that is important for regulating metabolism.

A study published in the Journal of Medicinal Food in 2013 found that a diet supplemented with Enoki led to a significant decrease in body weight, body mass index (BMI), and body fat percentage in obese mice. The researchers suggested that this could be due to the mushrooms’ ability to regulate fat metabolism and reduce inflammation ⁽¹⁰⁾.

Another study in 2018 found that a diet supplemented with Enoki led to a reduction in body weight and fat accumulation in rats. The researchers suggested that this could be due to the mushrooms’ ability to improve lipid metabolism and increase the expression of genes involved in the fat breakdown ⁽¹³⁾.

Overall, the high fiber and low-calorie content of Enokis, combined with their potential to regulate fat metabolism and reduce inflammation, make them a promising addition to a weight loss diet.

5. Improving Gut Health

Enoki mushroom benefits health by improving gut health. Enokis contain dietary fibers such as beta-glucans that may help improve gut health by promoting the growth of beneficial gut bacteria.

A study published in the Journal of Nutrition in 2007 found that feeding mice with Enoki extract led to an increase in the number of beneficial gut bacteria such as Bifidobacterium and Lactobacillus. The researchers suggested that this could be due to the prebiotic effect of beta-glucans present in Enoki ⁽¹²⁾.

Another recent study showed that feeding mice with Enoki resulted in a reduction of visceral fat accumulation, as well as an increase in beneficial gut bacteria. The researchers suggested that the prebiotic effect of the dietary fibers in Enoki, such as chitin, may be responsible for these effects ⁽¹³⁾.

Overall, consuming Enoki as part of a healthy diet may promote the growth of beneficial gut bacteria, leading to improved gut health.

Final thoughts on Enoki Mushroom Benefits for Health

Further, Enoki mushrooms contain amino acids that are important for various bodily functions. Including building proteins and aiding in metabolic processes.

In addition to those 5 benefits, Enoki offers several other benefits including potential blood pressure reduction due to their potassium content. As well as promising research on their Flammulin compound inhibiting cancer cell growth. Yet, further studies are necessary to confirm its efficacy in humans.

Overall, Enokis are a highly nutritious food that can be a healthy addition to a balanced diet. As they are low in calories and fat, but high in fiber, protein, vitamins, and minerals. Also, they contain immune-boosting polysaccharides that may offer several health benefits.

However, it is always recommended to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet.*