Sushi was once included in the list of fancy food items and was also limited to particular demographics only. However, it is today considered to be one of the healthiest menus as it contains seafood that is packed with the bulk of protein of high quality.
Be it the local malls or even the five-star restaurants, and sushi is available everywhere. But is it actually a healthy dish to include in your meals? Well, the recipe contains raw fish which is eaten with soya sauce that is high in salt quantity. And the people looking for some healthy bites are sure to keep a watch over both the ingredients. Here’s a post that brings you the insight on how healthy is sushi for your health and how much of it is nothing but the fad.
Roll Wrapped in Seaweed
Sushi is a Japanese dish served in the form of a roll made using seaweed. The roll is further filled with cooked or raw fish, cooked rice, and some vegetables. The dish is widely enjoyed along with wasabi, soy sauce, and ginger pickle.
The raw fish for making sushi is prepared through a process of fermentation where it is cleaned and kept between the rice and salt for some weeks till it is ready for eating. Later, for reducing the time period of fermentation, vinegar is included in the rice, which further improves the overall taste of the dish.
Nutrients obtained from the ingredients of Sushi
Apart from being rich in proteins, sushi comes with other nutrients too. The ingredients and the nutrients obtained from sushi are:
The prime ingredient of Sushi is fish. Fish is rich in proteins, multiple Vitamins, iodine, and various minerals. Additionally, fish also includes Vitamin D in a natural form. It also includes Omega-3 fats that help in the proper functioning of the body and the brain.
The nutrients obtained from fish are also helpful in fighting against medical issues like stroke and heart issues. Fish is also helpful in reducing the risk of developing some health issues like depression, autoimmune diseases, loss of memory, and loss of vision in the old days.
Sushi roll is made out of a seaweed called Nori. Nori is popular for various nutrients like magnesium, calcium, iron, phosphorus, iodine, sodium, Vitamin A, thiamine, Vitamin E and Vitamin C. Again, the seaweed is one of the ingredients in the seafood that contains the highest levels of proteins.
Nori also includes particular compounds that are helpful in fighting against particular inflammation, cancer, and particular viruses. But one serving of sushi contains a very nominal part of the seaweed which limits the required number of nutrients one would require on a daily basis.
Wasabi is an ingredient that is served along with Sushi. The ingredient comes with a very strong flavor, and thus, it is often eaten in small bites. Wasabi is made with Eutrema Japonicum stems in grated form. The ingredient belongs to the family of mustard, horseradish, and cabbage.
Hence it is rich in nutrients like glucosinolates, beta carotene, isothiocyanates, etc. The compounds present in Wasabi are filled with properties like anticancer, anti-inflammatory, and antibacterial too, hence, making it a healthy treat.
Also known as Gari, the ginger pickle, which is sweet in taste, is often served with sushi. The pickle is used for cleansing the palate between the various sushi pieces. Ginger is popular for nutrients like manganese, copper, magnesium, and potassium.
Again, the ingredient is also rich in some properties which help in fighting and protection against viruses and bacteria. Ginger helps improve memory. It is also helpful in reducing muscle pain, nausea, menstruation pain, arthritic pain, and bad cholesterol levels too.
For more detailed information on these issues and other diet and nutrition-related topics from the health experts from all across the world, you can refer to MBSF health which primarily focuses on covering a different array of topics and trends from the nutrition and health industry.
Not only can you become aware of certain nutritive ingredients such as these, but you can also understand the alternatives and replacements as per your dietary choices.
The main ingredient of the sushi is white rice, which is used in its refined form that is wrapped with nearly all the ingredients, vitamins, and fiber. Since sushi is a Japanese dish, here’s something you need to know about the rice used in sushi. It is a rich source of refined carbs and also comes with lower levels of fiber. But the high intake of the white rice would increase the blood sugar levels leading to inflammation. It can also increase the risk of developing diabetes and other heart issues.
Sushi is prepared with rice along with sugar. This helps in breaking of carbs soothing the digestive system. For the people who want to ignore extra carbs, going with brown rice is a good option.
Beside all these ingredients, Sushi is made with some selected vegetables which also carry the bulk of nutrients along that make the dish nutritious. As the dish is low in proteins and high in fats, it is also considered to be one of the best meals for those looking for weight loss. So, what is bad about this amazing dish which is widely loved, let’s learn about it further.
So, What’s the Unhealthy Side of Sushi?
Sushi is made using raw fish, which is fermented for some weeks. This can increase the risk of developing an infection from parasites or bacteria that might have developed. Learn more about infectious diseases associated with sushi here.
Some of the highly found bacteria and parasites in sushi include Salmonella, Anisakis, Vibrio bacteria, and lastly Diphyllobothrium parasites. This can increase the chances of food poisoning and also weaken the immune system.
The fish can also contain some heavy metals from the polluted oceans like mercury. Fishes like swordfish, tuna, marlin, mackerel, shark, etc. come with the highest mercury levels. Other toxins that the raw fish might come with include scombroid poisoning and ciguatera.
Lastly, sushi is a dish which comes with a high content of salt too. Salt is used while cooking the sushi rice, pickled vegetables as well as the smoked fish. Again, it is also served with soy sauce that is quite high in salt. This might promote blood pressure levels.
To conclude, it can be safely said that sushi is a healthy dish when prepared well. However, one should consider the quality and the preparation of it to avoid any health concerns. Replacing some of the ingredients and making sure that fish that is being used for the preparation is clean and devoid of any toxic waste would help in reducing the chances of any health concerns.