Sushi, the mouth-watering seafood is a delicacy that most people enjoy. In Japanese cuisine, sushi is the most popular food and quite frankly served almost everywhere in the world. For those who consume it, they attest to it being worth all the hype.

Being a fast-food option introduced in the mid-19th century in Edo, Japan, this meal is made up be serving vinegar rice accompanied with various ingredients such as vegetables, seafood and at times tropical fruits.

Types of Sushi.

There are various types of sushi.

  • Nigiri– raw meat or rice placed over pressed rice.
  • Maki– sushi roll of more than one fish, vegetables in wrapped with roasted nori seaweed.
  • Uramaki– made inside out with sushi rice is used to cover the nori and toasted sesame seeds on the outer coating.
  • Sashimi– slices of raw fish served without rice but instead served with julienned daikon radish.
  • Temaki– similar to maki but rolled in a cone shape for better grip and presentation.

Sushi Nutritional Profile

Sushi comes jam-packed with various nutrients from its ingredients. Seaweed (nori) contains high amounts of iodine. Seafood, in general, is a source of omega-3 fatty acids and promotes brain health. Also, it contains selenium in high quantities.

Sushi rice contains carbohydrates and has close to zero fat. With various fish used, different sushi contains several vitamins and minerals. Vegetables and fruits used like avocado, cucumber, and others add their benefits to sushi.

Wasabi and ginger which are accompaniments contain antioxidants to help the body fight against free radicals damage, minerals, and vitamins. The delicious dip, soy sauce, contains high sodium levels and encouraged to be used in small quantities. Mayonnaise which is an additional cream, adds calories and should be used sparingly.

To further show you the health benefits of sushi, below we have listed some of it.

1. Contains calcium

Fish and seaweed are an excellent source of calcium, and it is an essential element required for our bones. Age can reduce the bone density and strength of our bones leading to arthritis and joint pains. Go ahead and have some sushi for calcium, besides getting some from dairy products.

2. Fiber

Vegetables like cucumbers and fruits such as avocados that are used in making sushi are an excellent source of fiber. Fiber helps guts to work correctly as well as prevent digestive issues like diarrhea, constipation and bloating.

3. Boost your Metabolism

Rich in protein and low levels of calories and fat, fish is an excellent way of increasing your body’s ability to function appropriately, metabolize energy and help in the creation of new cells. All these help in keeping our bodies healthy and active.

4. Atherosclerosis Prevention

Meaning, your heart is protected from your arteries clogging. Fish is the healthiest meal out there and is excellent for your heart. Bad cholesterol accumulation is prevented when you consume sushi and also regulates glucose levels I blood. It also promotes good blood flow from and to the heart.

5. Hormonal Balance 

Iron nutrients in seaweed and seafood make sushi an excellent source for it. The right quantity of iron in your body will improve your hormones balance. Anemia and chronic fatigue are symptoms of deficiency in iron. You can retain the amount of iron in your body by consuming foods with iron such as spinach, sushi and sea salt.

6. Prevents Cancer 

Sushi, when served with wasabi, is a good combination as wasabi contains minerals and vitamins. The antioxidants in wasabi are connected to preventing leukemia and stomach infections. Wasabi also has anti-carcinogenic property, can inhibit the growth of tumors. Selenium in fish shows anti-cancer properties, and nori contains phytonutrients that act as antioxidants as well and aid in the prevention of cancer in the body.

7. Omega-3 and Fatty Acids

Sushi’s main benefit is the omega-3 and fatty acids contained in the fish. Lake trout, salmon, herring, and tuna are a great source of omega-3. The omega-3 promotes brain health, body functionality and reduce the risk of heart attack and stroke.

Omega-3 and fatty acids also promote regeneration of cells and prevent autoimmune diseases like Lupus. Even though it might be hereditary, adding sushi to your diet will decrease the effects significantly.

Other benefits include proteins contained in fish to help with muscle, and cell regeneration and brain cells remain active. For an anti-aging diet, add sushi to your list of foods to consume. Oils and moisture content in fish will keep your body young externally and internally. Try salmon for this.


Here are some tips when you are out eating sushi, or you want to add it to your diet.

  • When adding the sauces, take into account the calories they add since sushi has approximately 200 calories.
  • Know the type of fish being used as some might high levels of mercury. Try sushi with salmon or shrimps.
  • Reduce consumption of soy sauce to reduce the level of sodium you will eat.
  • You can make sushi rolls with brown rice to add nutrients to your sushi. You can use edamame, sashimi and wakame salad for a dash of protein and fiber.
  • Pregnant women who have low stomach acidity and those who have allergic reactions from seafood should not consume sushi.

It is advised to avoid tempura rolls as they are fried and might contain extra fat. Creamy rolls and cream cheese rolls should also be avoided despite the fact they taste quite good. Unagi or eel sauce rolls contain high sugar and sodium levels, keep away if you want a clean diet.


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