If your guilty pleasure is sushi, you might want to leave the guilt behind, as it can be a healthy part of your diet. While sushi can be higher in carbs from the rice, and sodium from the soy sauce, it is rich in other nutrients that improve your health.
Sushi is rich in Omega 3 fatty acids, which are good for heart and brain health. Sushi can stabilize your moods and keep cravings for junk food away, and it can boost your immunity to illnesses and diseases. It can also regulate your hormones with healthy fats and proteins.
The benefits and advantages of sushi can outweigh the disadvantages. Keep reading to discover why.
These are 16 benefits and advantages of eating sushi:
1. Sushi Can Boost Your Immunity.
The two main ingredients served with sushi, wasabi, and ginger, boost your immune system and keep you healthy. They have antibacterial properties, and should any part of the sushi be contaminated with bacteria, these ingredients should help prevent any consequences. Or if you come into contact with infectious illnesses, you’re better able to fight off these infections.
2. Sushi Keeps Cravings at Bay.
A protein-rich diet can help keep cravings away, as it stabilizes your blood sugar and keeps you satisfied longer. Your energy levels are stable, as well as your moods when you eat fish and other protein. Plus, protein can help keep your weight down, as your blood sugar doesn’t rise that fast when you eat protein compared with carbohydrates.
3. Sushi Can Stabilize Your Mood.
Vitamin B12 is a vitamin that is provided by animal protein sources. B12 stabilizes your mood and fights off depression, anxiety, while fish oil helps keep away bipolar depression and psychosis. If you’re experiencing brain fog from a lack of sleep or a late night, a little sushi might lift the fog and get you going.
4. Your Skin Tone Can Improve With Sushi.
Antioxidants slow down cell damage, which can age your skin. Wrinkles form due to this cell damage. Sushi contains plenty of these antioxidants, so if you’re looking to slow down the aging process, feel free to indulge in sushi more often. The vegetables and seaweed, combined with the fish, give you these antioxidants that keep you from aging quickly.
5. Sushi Is Rich in Omega-3 Fatty Acids.
Raw fish is a good source of Omega-3 fatty acids, which reduce inflammation that causes arthritis and heart disease, and aids in brain development. It also lowers cholesterol levels and blood pressure. Cardiovascular disease risk goes down, and your heart rhythm is regulated better.
6. Fish Can Help With Osteoporosis.
Fish, especially raw fish, is a good source of calcium, which works with other nutrients to prevent osteoporosis. Calcium also keeps your hair and nails healthy, as well as your teeth. Foods rich in calcium, like fish and dairy, are essential to your health.
The seaweed used to wrap the sushi roll contains phosphorus, which, when combined with calcium, prevents bones from de-mineralizing, and keeps your bones healthy and strong.
7. Sushi Can Help Repair Your Muscles.
Protein works to repair your muscles and forms the building blocks for every part of your body. Fish, which is common in sushi, is a great source of lean protein; therefore, eating healthy sushi regularly can improve your muscles and aid in recovery after a workout.
8. Memory Function Increases With Sushi.
The raw fish in sushi provides plenty of Omega-3 fatty acids known for their brain-boosting qualities. Memory increases with these fats and helps with cognitive function. A diet rich in fish, either with sushi or other dishes, can keep your memory in top form.
Seaweed also contains calcium, magnesium, phosphorus, iron, sodium, and thiamine, contributing to a properly functioning brain. Not only that, but it also contains vitamins A, C, and E.
9. Sushi Helps Keep Obesity Away.
Iodine boosts your thyroid health, which is related to weight management. Seaweed is rich in iodine and other minerals that help keep obesity away. The protein also helps with appetite control and blood sugar management.
10. Heart Health Is Boosted With Sushi.
Again, Omega-3 fatty acids are responsible for heart health, along with its other benefits. The fish can reduce inflammation that can lead to heart disease, as well as lowers cholesterol. Since fish is a lean protein, there is not as much fat that can contribute to heart disease.
The fiber in the rice can also help lower cholesterol and your risk of heart disease.
11. Sushi Can Help Regulate Hormones.
Seaweed, again, regulates hormones due to the iodine. The thyroid is responsible for several body processes, including weight control. Seaweed, as well as nori, kombu, and wakame, are essential ingredients in sushi, keeping your thyroid functioning at peak levels.
Some rolls may not have seaweed, such as those made for vegans. Some sushi wrappers are made from soy, which will not have the same health benefits as seaweed wrappers.
If you’re getting vegan sushi, you may not experience many of the benefits discussed here, as most of the nutrition is contained in the seaweed and fish.
12. Sushi Increases Blood Circulation.
Iron helps create more red blood cells, which increases blood circulation. Fish and soy sauce, which are two principal ingredients in sushi, are high in iron. While the daily iron requirement for adults is 1.8mg, one serving of sushi has 3-4 mg of iron. When you eat sushi regularly, you can easily meet your daily iron requirement.
13. Sushi Can Boost Metabolism.
Protein creates new cells, which, in turn, creates the building blocks that are needed for a healthy weight. Sushi is high in protein, which means that it can boost your metabolism and your body’s ability to burn fat.
The seaweed in sushi, as mentioned before, can help boost metabolism as well, due to the iodine content.
14. Antioxidants Lower Risk of Cancer.
Wasabi contains a good amount of antioxidants, which can fight off cancer. The ginger served alongside sushi also does the same thing, meaning that sushi can lower the risk of cancer. Seaweed can also help reduce your risk of cancer.
15. Sushi Is a Lean Source of Protein.
As mentioned previously, fish is a good source of lean protein. Protein breaks down into the essential amino acids you need for healthy skin, teeth, hair, and muscles. Fish can help prevent heart attacks, strokes, depression, and loss of vision. It can also lower your risk of certain autoimmune disorders.
Protein also keeps you full longer, which can help you get through that afternoon sugar crash that comes when you eat more carbohydrates than protein.
16. Sushi Is a Good Source of Carbohydrates.
Brown rice, used in American sushi, provides fiber and other nutrients that work together to keep you healthy. Besides the rice, some varieties of sushi incorporate vegetables, which are also good sources of carbohydrates. Many of the carbs found in sushi are complex carbs that last longer in your system and keep you fuller longer.
In closing
While sushi can be higher in sodium than other foods, the benefits of eating sushi as part of a balanced diet provide an overall sense of well-being.
Sushi can also be comfort food, in that the balance of flavors in such a small package hits every taste receptor that you have. But you may want to order the fresh rolls, instead of the fried, because the fried rolls are breaded and have many more calories than fresh rolls.
If you stick to fresh sushi rolls, and you have sushi once in a while, you can reap the nutritional benefits without packing on the pounds.
This article was co-authored by our team of writers and editors who share one thing in common: their passion for food and drinks!
JC Franco
JC Franco works as a New York-based editor at Foodrinke, driven by his lifelong love for food. His culinary journey began in childhood, as he eagerly assisted his mother with her local sandwich and bakery business, relishing every opportunity to sample her creations. Known among family and friends as an easy eater, JC has a particular affinity for Chinese, Italian, Mexican, and Peruvian cuisine. At Foodrinke, he channels his passion for food into his work, sharing his enthusiasm and knowledge with readers.