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Sushi stands as a revered traditional dish in Japanese culinary culture, widely cherished in Vietnam. Beyond being a nutrient-rich delight, sushi brings exceptional health benefits.
The key components of sushi include seaweed, rice, vegetables, and fresh ingredients (such as shrimp, fish, and other seafood), complemented by fermented soybean sauce, ginger, and spicy mustard. With just a small serving size compared to regular meals, we can provide our bodies with a rich and wholesome source of nutrition. Explore the myriad health benefits of sushi in the article below!
Nutritional Components of Sushi
Unveiling Sushi's Health Marvels
Rice
The rice used in crafting Sushi hails from Japan, boasting a sticky texture. This rice variant is low in fat, sodium-free, abundant in carbohydrates, and rich in antioxidants. Laden with essential minerals like Magnesium and Selenium, it aids in energy production from proteins and starch. Beneficial for immune support, blood sugar balance, and advantageous for conditions like asthma, low blood pressure, reducing the risk of cardiovascular diseases, cancer, and liver ailments. It fosters chemical metabolism, fortifies the body's defenses, sustains the nervous system, and promotes bone health. Especially beneficial for those dealing with diabetes, heart conditions, asthma, the elderly, and infants during weaning.
This unique sushi rice can provide abundant energy to the body
Fish
Fish stands as a protein powerhouse, rich in beneficial iodine, accompanied by an array of vitamins and minerals. Remarkably, it's one of the rare foods containing natural Vitamin D. Moreover, fish boasts Omega-3 fatty acids essential for optimal brain and bodily function, combating health conditions like heart disease and stroke. Additionally, fish is linked to reducing the risk of autoimmune diseases, depression, memory loss, and age-related vision problems.
Fish is also low in calories. White fish such as cod and haddock contain about 100 calories per 100g. Other fish varieties like tuna, mackerel, and salmon hover around 200 calories per 100g. Fatty fish like tuna, sardines, and trout are rich in Omega-3 fatty acids, aiding in preventing heart disease, stroke, and inflammatory joint diseases.
Seafood plays a pivotal role in the health benefits of sushi.
Wasabi
Wasabi is often served alongside sushi due to its intense flavor, meant to be consumed in small quantities. Rich in beta-carotene, glucosinolates, and isothiocyanates, studies indicate these compounds may exhibit antibacterial, anti-inflammatory, and anti-cancer properties.
However, due to the scarcity of genuine wasabi plants, many restaurants use a paste made from a blend of horseradish, mustard powder, and green food coloring. This product lacks the same nutritional properties.
Wasabi used with sushi is made from the crushed stem of Eutrema japonicum, belonging to the same family as turnips, horseradish, and mustard.
Seaweed
Nori, a type of seaweed used for sushi rolling, is packed with nutrients, including calcium, magnesium, phosphorus, iron, sodium, iodine, thiamine, and vitamins A, C, and E.
Moreover, 44% of its dry weight is protein, equivalent to protein-rich plant foods like soybeans. Nori may also provide compounds that combat viruses, inflammation, and even cancer.
However, a sushi roll provides very little seaweed, making it challenging to contribute significantly to your daily nutritional needs.
Pickled Ginger
Sweet pickled ginger, also known as gari, is commonly used to cleanse your palate between different pieces of sushi. Ginger is a rich source of potassium, magnesium, copper, and manganese. Additionally, it may have properties that protect against bacteria and viruses. Subsequent studies suggest that ginger can improve memory and help reduce nausea, muscle pain, joint pain, menstrual cramps, and even LDL cholesterol levels (harmful).
Pickled ginger enhances the flavor, counteracts the fishy taste, and complements the seafood in sushi
Rice Vinegar
Rice vinegar possesses excellent antibacterial properties; it has long been used for food preservation. Rice vinegar aids digestion, lowers the risk of high blood pressure, and, when diluted, proves effective in nourishing the skin.
Soy Sauce
Soy sauce is used for dipping sushi. It is processed from crushed soybeans with salt, wheat, various molds, and fermentation. Soybeans are rich in protein, magnesium, potassium, and iron. Soy products containing phytoestrogens help address menopause-related issues. The Japanese prefer low-sodium soy sauce, widely available in the market.
Health considerations when enjoying sushi
Besides the benefits sushi brings to the body, it's essential to keep in mind a few things after indulging excessively:
- Sushi contains a substantial amount of refined carbs. This can lead to overeating and increase the risk of inflammation, type 2 diabetes, and heart disease.
- Consuming a sushi meal often contains a high amount of salt, increasing the risk of stomach cancer, and elevating blood pressure in those sensitive to this component.
- Opting for sushi made from raw fish can harbor harmful bacteria and parasites. Therefore, ensure proper food processing and handling to avoid pollution risks.
- Avoid eating rolls with rice made from creamy cheese, sauce, or tempura. If you enjoy the crispy texture without these unhealthy components, request additional vegetables.
- Avoid eating certain types of fish. Do not order sushi made from smoked salty eel or fish species with a high risk of contamination.
While the health benefits of sushi are numerous, it's crucial to consume it properly for optimal effectiveness.
Exploring the health benefits of sushi mentioned in the article, it can be concluded that Sushi - a Japanese dish that is not only delicious but also highly beneficial for you. It is considered the most popular dish in Japan, and scientists believe that the traditional consumption of sushi is one of the reasons Japan has one of the highest life expectancies in the world.
