Sushi is very popular with both children and adults. There are many different types of sushi, but do you know which ones are good for your health?
If you are going to eat sushi, you should also be conscious of your health.
In this article, under the supervision of a registered dietitian, we will explain sushi ingredients that are good for your body.
What is “healthy ingredients” in sushi?
Tuna
Salmon
Yellowtail
mackerel
Horse mackerel
squid
octopus
Shrimp
Egg
Natto
avocado
Healthy ingredients for sushi are seafood that is high in protein, low in fat, and highly nutritious, and contains nutrients such as vitamins and minerals.
Other foods include blue fish, which contain unsaturated fatty acids such as EPA and DHA, and squid, octopus, and shrimp, which contain taurine and zinc.
There are many more if you look closely, but we have selected the major ones, so please use them as a reference.
What nutrients can you get from sushi?
Nutrients obtained from sushi include protein, unsaturated fatty acids, vitamins, and minerals.
Protein is a nutrient necessary for the production of muscles and skin, and unsaturated fatty acids are effective in lowering cholesterol and improving brain function.
Vitamins and minerals are also essential nutrients for maintaining good health. Each type of food has its own specific nutrients, so by consuming a variety of foods, you can get a well-balanced nutritional intake.
Tips on how to choose healthy sushi ingredients
There are several points to consider when choosing foods that are good for your body, so let’s take a look at them.
choose fresh
The important point when choosing sushi ingredients is to choose fresh ingredients.
Fresher food has higher nutritional content and tastes better.
Specifically, it is important to choose one that has a clear color, is elastic, and does not have an odor.
choose natural products
Another important point when choosing sushi ingredients that are good for you is to choose natural products.
Although not all aquaculture is bad for the body, fish raised in aquaculture may be fed foods that are considered harmful to the body.
Natural products have higher nutritional value than cultured products, and because they are grown in a natural environment, they can be consumed without putting a burden on the body compared to cultured products.
However, since the amount of natural fish caught is limited, it may be difficult to obtain depending on the season.
Points to note when eating sushi
Sushi is rich in ingredients that are good for the body, but there are some things to keep in mind when eating it, so let’s take a look at them.
Pay attention to hygiene management
Many sushi restaurants put a lot of effort into hygiene management, but to prevent food poisoning, you should also pay attention to hygiene yourself.
It is important to wash your hands, gargle, and keep your utensils and chopsticks clean.
be careful not to eat too much
Sushi is a highly nutritious food, but you need to be careful not to eat too much. Since it is high in sugar, eating too much can cause obesity.
Also, if you eat a large amount at once, it may put a strain on your digestive system and cause symptoms such as an upset stomach or diarrhea.
Be careful not to add too much soy sauce
When eating sushi, you need to be careful about the amount of dipping soy sauce. Soy sauce contains salt, and excessive intake can cause high blood pressure and swelling. Also, soy sauce is used to bring out the original taste of sushi, and adding too much will make the taste stronger and ruin the original taste of sushi. Let’s keep an appropriate amount.
Be careful with fried foods and sweet sushi
Fried foods and sweet sushi are high in fat, which increases the risk of obesity.
Raw fish may be healthy, but when made into tempura, it becomes a food that is not very healthy.
Common fried sushi items include yellowtail, shrimp, kisu, and squid.
People who are on a diet or have diabetes need to be especially careful. Try to eat as little as possible.
Why is sushi good for you?
Sushi, one of the foods familiar to Japanese people, is said to be good for health. The reason is that it includes elements such as:
・Contains essential fatty acids such as DHA and EPA
-It is said to be effective in preventing heart disease and stroke.
・Rich in protein and vitamins
-It has the effect of maintaining a healthy body.
・Some ingredients have dietary fiber and antioxidant properties.
It has the effect of improving the intestines and preventing oxidation in the body.
Various studies have been conducted on the health effects of sushi.
Various studies are being conducted to scientifically elucidate why sushi is considered to be good for health.
A certain study investigated how the ingredients contained in sushi affect the body.
The results showed that the components contained in sushi, such as protein, DHA, EPA, and vitamins, lower triglyceride and cholesterol levels and help prevent arteriosclerosis.
Seafood rich in omega-3 fatty acids
Omega-3 fatty acids are attracting attention as the reason why sushi is considered to be good for health.
Omega-3 fatty acids are said to have the effect of widening blood vessels and preventing blood clots, and are said to be effective in preventing arteriosclerosis and heart disease. Among the seafood used for sushi, salmon, tuna, and mackerel are particularly high in omega-3 fatty acids.
Salmon is rich in omega-3 fatty acids such as EPA and DHA, which are said to have the effect of lowering blood cholesterol levels and preventing blood clots.
Seafood rich in calcium and iron
Rich in calcium and iron, seafood contains nutrients that have many health benefits. Below, we will explain the health benefits of calcium and iron contained in seafood, as well as representative types and their effects.
Horse mackerel, mackerel, yellowtail
Typical seafood rich in calcium and iron include horse mackerel, mackerel, and yellowtail.
Horse mackerel contains approximately 300mg of calcium per 100g, which helps in the formation of bones and teeth. It also contains essential fatty acids such as DHA and EPA, which are effective in preventing heart disease and stroke.
Mackerel contains approximately 1.5mg of iron per 100g, which helps prevent anemia. It is also rich in EPA and DHA, which helps prevent arteriosclerosis and high blood pressure.
Hamachi contains approximately 200mg of calcium per 100g, which helps in the formation of bones and teeth. It is also rich in vitamin D, which helps promote calcium absorption. It also contains EPA and DHA, which help maintain brain and heart health.
Types and effects of eggs, natto, avocado, etc.
In addition to fish, sushi often uses other ingredients such as eggs, natto, and avocado.
Here we will explain the commonly used eggs, natto, and avocado.
Egg
Eggs contain vitamins B12, D, and protein.
Vitamin B12 maintains the health of nerve cells and prevents anemia, and vitamin D strengthens bones. Protein is a nutrient necessary for muscle production and repair.
Natto
Natto is rich in vitamin K2, soy isoflavones, and dietary fiber.
Vitamin K2 is said to be effective in preventing osteoporosis, and soy isoflavones support the function of female hormones and help improve menopausal symptoms.
Dietary fiber has the effect of regulating the intestinal environment, preventing constipation, and slowing down the absorption of carbohydrates.
avocado
Avocados contain vitamin E, folic acid, and dietary fiber.
Vitamin E has antioxidant properties and prevents cell aging. Folic acid is an essential nutrient especially during early pregnancy, as it plays an important role in the development of the fetus’s nervous system. Dietary fiber also helps regulate the intestinal environment and prevents constipation.
summary
This time I introduced some sushi toppings that are good for your health.
You can eat sushi at a conveyor belt sushi easily, but why not try incorporating as many healthy ingredients as possible?
I hope this article will be of some help. Thank you for watching until the end.
KURAKURA provides useful information for daily life under the supervision of various experts such as registered dietitians. Please take a look again.
