What Are Maitake Mushrooms, Are There Benefits, and Are They Safe?

Maitakes are delicious edible mushrooms that are used in cooking. Maitake mushrooms prevent oxidative damage, boost immunity, control blood pressure, and they are safe to consume when eaten in normal amounts as part of a well-balanced diet.

Maitakes are delicious edible mushrooms that are used in cooking. They are often used to improve the flavor of dishes. They have also been used in traditional Japanese and Chinese medicine because of their nutritional value and health benefits. 

Here’s all you need to know about maitake mushrooms, their health benefits and risks, and how to add them to your diet.

Maitake mushrooms are a type of edible medicinal mushroom native to Japan, China, and other Asian countries. These mushrooms are known for their delicious taste and are often used in cooking. 

Their botanical name is Grifola frondosa. Maitake stands for “dancing mushrooms” in Japanese. They got this name because people would dance when they found this delicious and healthy mushroom. In China, maitakes are called “hui-shu-hua.” People in the United States and Canada know maitake mushrooms as cloud mushrooms, sheep’s heads, kings of mushrooms, or hens of the woods. 

Maitakes have several uses in traditional Chinese and Japanese medicine. They help boost the immune system and fight infections. They are also a great source of vitamins and minerals. In addition to their potential health benefits, maitake mushrooms are popular because of their delicious, earthy taste and tender texture. They are also used to add flavor to soups, stews, and stir-fries. 

Maitakes grow on the roots of mature or aging trees in the wild. You’ll often find maitakes growing on the ground near the roots or the base of an oak tree or stump. They are found in moist woodlands and river bottoms in hardwood forests. They may grow on the same tree year after year in autumn from September to November. 

Maitake mushrooms can be easily recognized by their distinctive, fan-shaped appearance. They are also known as the "hen of the woods" because they look like a hen’s feathers. They grow in large circular clusters with spoon- or fan-shaped caps. Each cluster can grow up to 3 feet wide and weigh 5 to 10 pounds. Some even grow to 50 pounds. 

Maitakes have grayish-brown caps, which are white beneath. Individual caps are up to 3 inches wide. They have a short, single, branching base that is whitish. They are polypores — they don’t have gills, but they have whitish-yellow pores on the bottom of their cap. These pores help release spores when the cap matures, allowing maitakes to reproduce.

Like other mushrooms, maitakes are rich in fiber and protein. A 100-gram serving of maitake mushrooms contains:

• 90.4 grams of water
• 31 calories
• 1.94 grams of protein
• 0.19 grams of fat
• 6.97 grams of carbohydrates
• 2.7 grams of fiber
• 1 milligram of calcium
• 0.3 milligrams of iron
• 10 milligrams of magnesium
• 74 milligrams of phosphorus
• 204 milligrams of potassium

Besides these nutrients, maitakes contain minerals like selenium, manganese, and zinc. They’re also a source of vitamins like thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, folate, choline, and vitamin D. 

They contain unsaturated fatty acids that are essential for your well-being. They are also rich in carbohydrates called beta-glucans, which stimulate the immune system, fight infections, and prevent cancer.

Maitake mushrooms have the following potential health benefits.

Prevent oxidative damage

Research shows that maitake mushrooms are rich in antioxidant compounds. They also contain flavonoids, which have powerful antioxidant properties. 

Toxic molecules called free radicals can cause oxidative stress to your cells. This can increase your risk of developing long-term illnesses, but antioxidants found in maitake mushrooms regulate toxic molecules and prevent oxidative damage.

Boost immunity 

Maitakes contain a type of sugar/polysaccharides known as beta-glucans. Evidence shows that beta-glucans stimulate the immune system. They activate certain immune cells that help fight infections and even prevent the growth of cancerous cells.

Control blood pressure and reduce cholesterol levels

Some studies suggest that maitake mushrooms help lower blood pressure in people with hypertension. They also help improve your cholesterol levels. They lower bad cholesterol and increase good cholesterol in your body. The antioxidant bioactive ingredients in maitakes also protect your heart cells from oxidative damage and inflammation. Eating maitake mushrooms can keep your heart and blood vessels healthy and prevent cardiovascular problems.

Regulate blood sugar levels

Maitake mushrooms contain a bioactive glycoprotein that helps regulate blood sugar levels. Animal studies in rats suggest that it can be useful for treating diabetes. Consuming maitake mushrooms may also reduce the risk of developing diabetes.

Reduce inflammation

Long-term inflammation can cause illnesses and infections. Maitake mushrooms are rich in antioxidants and other bioactive compounds, though, that may help reduce inflammation in your body. Maitake mushrooms protect your body from inflammatory molecules through their anti-inflammatory effects.

Prevent cancer

The anti-inflammatory and antioxidant effects of maitakes help prevent cancer cell growth in your body. Maitake mushrooms contain beta-glucans and the D fraction, which modulate the immune system and kill cancerous cells. Evidence suggests that the D fraction is effective against prostate, stomach, and breast cancer.

Maitake mushrooms are considered safe to consume when eaten in normal amounts as part of a well-balanced diet. However, it is possible to have an allergic reaction to maitake mushrooms. If you have a mushroom allergy, you may encounter skin rashes, hives, breathing problems, or swelling of the face, lips, tongue, or throat.

If you’re foraging for wild mushrooms, you should remember that some species of mushrooms can also be poisonous. It is better to buy maitake mushrooms from a store than collect them in the wild, especially if you aren’t familiar with mushroom identification. 

Also, maitake mushrooms should be cooked thoroughly to reduce the risk of food poisoning. Raw or undercooked mushrooms can contain harmful bacteria.

You can find maitakes in natural food stores, but you can also grow them at home using mushroom spores. Grill, sauté, and simmer maitake mushrooms in stews or soups to enjoy their meaty flavor. Ensure that you use only fresh and tender portions, though. Maitakes can also be dried and ground into a powder, which can be used to make supplements or added to various dishes.