8 Benefits of sushi and side effects

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Discover the 8 shocking health benefits of sushi and side effects.

Sushi is a delicious delicacy with numerous health benefits. The health benefits of sushi protect the heart, maintain hormonal balance, increase metabolism, reduce the risk of cancer, and improve circulation throughout the body.

What is sushi

Sushi is a Japanese preparation and serving of vinegar rice. Sushi rice covers various raw or cooked fish and pickled or pickled vegetables and then wrapped in seaweed (nori).

The appearance of sushi is beautiful and elegant, it is certainly known as food art.

Types of sushi

Nigiri – This type of sushi has slices of raw fresh fish or meat placed over pressed rice. It is seasoned with wasabi and soy sauce.

Maki: Maki is a sushi roll that contains one or more fish and vegetables on rice wrapped with roasted nori seaweed.


Temaki: This sushi is prepared in the same way as maki, but it is rolled into a cone shape for a better look and grip.

Uramaki: This is a very interesting roll, made from the inside out, where the nori covers the fillings and the sushi rice is used to wrap the nori. An outer coating is also made with roasted sesame seeds and other ingredients, all of which add a distinctive flavor to the sushi.

Sashimi: In this, the raw fish slices are presented without rice, usually served in julienne cut daikon radish.

8 shocking health benefits of sushi


Sushi is not only healthy food, but it brings a series of impressive benefits

Ingredients present in Sushi


• Sushi meshi (sushi rice)

• Rice vinegar

• Fish

• Vegetables

• Nori seaweed

Japanese accompaniments


• Wasabi

• Soy sauce

• Pickled ginger

Nutrition facts of sushi

Sushi is a combination of many ingredients, so the nutrition profile is diverse. Sushi rice is a great source of carbohydrates and has negligible fat.

Nori seaweed wrap is rich in iodine. Seafood is the main ingredient of the dish that contains omega-3 fatty acids and selenium in large quantities.

The different types of fish that are added contain different minerals and vitamins. Fruits and vegetables (avocado, cucumber, etc.) used in sushi also increase its benefits.


The sides, ginger, and wasabi, contain antioxidant compounds, as well as vitamins and minerals.

Soy sauce, which is a delicious sushi roll topping, contains very high levels of sodium, so use it sparingly.

Extra cream and sauces like mayonnaise will add to the calories. So, control your cravings while enjoying sushi.

Health benefits of sushi

The health benefits of sushi are varied because sushi has a large number of nutrients that are essential for the overall health of the body.

In addition, sushi is eaten raw, many people do not like food as well, however, if they knew the benefits that this food brings, in general, it would be to start consuming it regularly.

No matter where in the world, or what your personal food preferences are, there’s a good chance you’ve eaten, seen, or been intrigued by sushi.


This staple of Japanese cuisine has been used for nearly 700 years. It is important to remember that this food comes in endless varieties, so the health benefits increase significantly, depending on what you choose.

Some of the health benefits of Sushi include its ability to lower blood pressure, “bad” cholesterol levels in the body, improve hormonal balance, increase metabolism, prevent certain types of cancer.

Help support the health of your digestive system, increase circulation, strengthen bones, and improve the strength of your immune system.

1.- Hormonal regulation

Even though people often eat sushi, it is important to remember that there are other components, including the seaweed carcass that comes around most varieties of sushi.

In Japanese, sushi is called nori, and it is very rich in iodine, which is an essential element but often overlooked, our health.

Iodine is vital for the regulation and control of our endocrine system, especially the thyroid gland.


With adequate levels of iodine in your system, you can ensure that your hormones are properly balanced in your body, thereby optimizing many of your most important metabolic reactions and activities.


2.- Improve the body’s capacity

Sushi contains high-quality protein that is low in calories and fat.

Healthy proteins, such as fish, can significantly increase our body’s ability to function regularly, create new cells, metabolize energy efficiently, and keep us strong and healthy.

3.- Benefits of sushi for cancer

As mentioned above, sushi is more than just fish. It contains anti-cancer and anti-mutagenic properties, due to antioxidant compounds.

These antioxidants help neutralize free radicals before they can cause damage to healthy cells. In addition, Sushi also contains a trace element that shows anti-cancer properties.

4.- Benefits of sushi for digestion

Sushi has properties that are helpful to the digestive system. In addition, sushi also helps fight hypertension, the main problem that affects the health of many people around the world.


5.- Improve circulation

The high levels of iron found in Sushi help to significantly improve blood circulation.

Iron aids in the production of red blood cells, which increases circulation to all parts of the body, stimulates hair growth, improves the tone and color of your skin, improves metabolism, and speeds up the healing process. of tissues and cells.

6.- Benefits of sushi for immune system

The benefits of Sushi can boost your immune system effectively, especially the antibacterial properties found in it, which can be helpful after it has been consumed.

7.- Benefits of sushi for heart

Sushi is an excellent dish to protect the heart because it has a large amount of omega 3 and 6, from fish, one of its main ingredients fatty acids.

These fatty acids are essential for the development and functioning of cells and tissues, so they prevent the wear and tear of the heart.

8.- It has selenium

Selenium is a mineral found in soil and certain foods like sushi.


It is considered a trait mineral, which means that your body only needs small amounts.

Studies have shown that selenium helps protect bone health, lowers thyroid antibodies, and may reduce the risk of cancer.

In addition to being a lighter diet, sushi is a great option for anyone looking to lower cholesterol and blood pressure.

Fish, its main ingredient, is a great source of protein and unsaturated fat, which is good for the heart.

In addition, salmon is rich in Omega 3, another good fat, as it has anti-inflammatory action and strengthens the immune system.

Along with sushi, we have rice, which does not use salt or any type of fat, so the diet is lighter and provides better digestion.


Ginger, used as a condiment, is an antioxidant food (which fights cell aging), acts as an antibiotic and anti-inflammatory, has thermogenic properties, and facilitates digestion.

Another positive point is the seaweed, rich in fibers (so they give you a feeling of satiety for longer), a source of protein and contains the mineral iodine involved in the metabolism of the thyroid gland.

Japanese cuisine seeks to preserve the natural flavor and nutrients of food, which is why most of its food is raw.

Thus, the vegetables undergo light cooking, preserving their properties and leaving the most nutritious preparations.

Aside from the delicious taste, these are the main reasons why you should not stop eating this Japanese delicacy.

• Reduces the risk of heart diseases such as atherosclerosis and strokes


• Ensures a healthy hormonal balance.

• Reduces the risk of cancer.

• Red blood cell count increases.

Tips for serving sushi

• Enjoy the taste of wasabi by putting it on top of the sashimi and then lightly dipping the fish in soy sauce.

• Serve sushi in a textured platter for appeal and combine chopsticks to complement.

• Gari is a palate cleanser, so eat it between different types of sushi to enjoy the flavor.


• Eat the sushi as soon as it is ready and savor its freshness. Avoid refrigerating it as the rice will become hard and lose its flavor.

• When preparing seafood sushi, it is best to get fresh seafood, the same day you want it.

• Experiment with the fills as this is a thing where no limits apply. Use the vegetables you like and make your tasty treat. Sushi is all about taste, texture, and color.

Side effects of sushi

Calories: With the varieties of preparations, sushi requires many risks. A mayo can skyrocket calorie levels even in the small bite you enjoy. Extra soy sauce will add extra sodium to your diet.

Infection: If the fish used in sushi is not cleaned properly, it can be exposed to bacteria and parasites, causing a stomach infection.

Mercury level: Open water bodies are prone to a higher accumulation of mercury because the fish in them also contain mercury.


High levels of mercury are harmful to pregnant and breastfeeding women, as they can lead to birth defects. Therefore, select your fish wisely to avoid any danger.

Aside from all these risks, there are no other reasons why you shouldn’t have sushi right away.


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