4 min read

Health Benefits Of Sushi

Sushi has been around for a very long time and its added health benefits helps to keep this dish so popular. Whether you are starting out with eating sushi or have been a long-time sushi lover, sushi is packed with minerals and vitamins and has a wide range of benefits. Here are some of the best health benefits:

Rich in Omega-3

Traditional sushi has high amounts of concentrated forms of Omega-3 fatty acids, which function as a “good” form of cholesterol. Our bodies cannot produce these essential fats by itself, so introducing fish like lake trout, tuna, and salmon can assist in keeping these levels at a normal rate (avocado is also good for this!). These fats boost your heart health: they help to prevent clogged arteries by reducing high cholesterol and can assist in lowering blood pressure, which helps to reduce the risk of heart disease. High Omega-3 levels have also been linked with enhanced cognitive functioning and improved memory, as it is thought to repair brain cells, as well as a reduction in chronic inflammation.

High in protein and B12

The fish in sushi is of course a great source of protein, while being low in fat and calories. This is great for metabolism which keeps us strong and healthy, as well as the body’s ability to function properly and create new cells. Further, protein helps to balance blood sugar and keeps energy levels stable, which can reduce the need for snacking in between meals. Alongside regular exercise, the proteins in sushi can assist with muscle repair and recovery; ‘fishier’ sushi options can also help with weight loss. Fish is also rich in B12, which helps with regulating moods and keeping the brain happy. B12, fish oils, and the joy of eating sushi could help with staving off depression and anxiety!

Nori has many health benefits

Nori, or the thin sheet of seaweed sushi rolls are wrapped in, can offer a variety of health benefits. Seaweed contains many healthy minerals, like vitamins A and C, iron, and protein, while also being an excellent source of folate, which helps to produce DNA. Seaweed is also rich in iodine, an important mineral that helps to ensure the proper function of the thyroid glands. This is due to iodine being key in creating and balancing hormones that regulate metabolism, cell repair, and other important functions. Nori also has properties linked to a decrease in chronic inflammation and seaweed can improve gut health and your gut microbiome.

Antioxidant and antibacterial properties

Ginger and wasabi are regularly served alongside sushi – you can read all about wasabi here. These two, however, add many health benefits to your meal. Both are full of antioxidants, meaning that they neutralise free radicals which could help prevent multiple diseases, like cancer, diabetes, and heart diseases. Antioxidants also help to prevent or reduce damage caused by oxidation. Wasabi and ginger have antibacterial properties, thus eliminating concerns over unwanted bacteria and boosting the immune system. Ginger can also help protect you against respiratory viruses.

Packed with other essential minerals

Zinc, magnesium, calcium, phosphorus, and iron can all be found in sushi. These keep our immune system functioning properly and produce energy. Magnesium is known as “nature’s tranquilliser” and provides both energy and relaxation. Calcium is the primary mineral for bone health and keeps joints, hair, and nails happy and healthy; it also helps to prevent more serious conditions like osteoporosis. Iron is found both in fish and in soy sauce and boosts red blood cells by promoting the production of them. This improves your circulation, metabolism, skin tone, hair growth, and your ability to heal. Vitamins A and C, Carotene, and Retinol can also be found in sushi.

Prevents wrinkles

Lastly, sushi can help prevent wrinkles due to its high levels of antioxidants. These slow down cell damage by preserving the structure of the skin and prevents oxidative damage of the skin. This slows the ageing process overall.

Of course, there are elements that could make sushi unhealthy. Avoid mayonnaise-based sauces and tempura dishes if you are concerned with keeping your sushi order as healthy as possible. Be careful in your consumption of soy sauce as this can increase your sodium intake very quickly. Look out for sashimi-style dishes if you are looking to keep rice to a minimum and don’t forget that nori is extremely good for you.

The most important thing when eating sushi, however, is to enjoy yourself and your meal. Blowfish offers all kinds of sushi that you could wish for – whether that’s healthy cuts of sashimi or delicious new creations by our sushi chefs. Be sure to ask your waiter for their recommendations if you are looking for something specific.