The Health Perks of Sushi
Sushi, a popular Japanese dish, has captured the hearts and palates of people worldwide. Its exceptional blend of flavors and textures, coupled with its visual appeal, makes it a culinary favorite. If you are like me and could eat it every day. I LOVE sushi!! I frequently get asked if sushi is healthy and something my clients can eat while trying to lose weight. In general, a caloric deficit is necessary for weight loss but that does not mean we have to take away our favorite foods. Sushi offers more than just a delightful dining experience; it also provides numerous health benefits. Let's delve into the various ways sushi can contribute to your overall well-being.
1. Abundant in Nutrients
Sushi is a nutritional powerhouse. Fish like salmon, tuna, and mackerel, commonly used in sushi, are excellent sources of lean protein, omega-3 fatty acids, vitamins, and minerals. Omega-3 fatty acids are essential for cardiovascular health, reducing inflammation, and promoting brain function.(1-2)
2. Cardiovascular Health
Omega-3 fatty acids found in fatty fish like salmon and tuna play a crucial role in supporting heart health. They help lower blood pressure, decrease triglyceride levels, reduce the risk of irregular heartbeats, and slow down plaque buildup in the arteries. (1-2)
3. Cognitive Function Boost
The omega-3 fatty acids in sushi, especially DHA and EPA, benefit brain function. These healthy fats can enhance cognitive abilities, memory, and overall brain performance. They are particularly important for the development and maintenance of brain cells, potentially reducing the risk of neurodegenerative diseases.(2)
4. Digestive Health Support
Many sushi rolls incorporate seaweed, such as nori, which is rich in fiber and essential nutrients like iodine, iron, and calcium. Fiber plays a vital role in healthy digestion, preventing constipation and promoting regular bowel movements. Iodine is crucial for proper thyroid function, which regulates metabolism.(3)
5. Antioxidant-Rich
Sushi often includes various vegetables like avocado, cucumber, and pickled ginger. These ingredients are packed with antioxidants, which protect your cells from damage caused by free radicals. Antioxidants are key players in reducing inflammation and lowering the risk of chronic diseases such as cancer and heart disease.(4)
6. Bone Health Promotion
Fish like salmon and tuna are excellent sources of vitamin D, a nutrient essential for bone health. Vitamin D aids in calcium absorption, a mineral necessary for strong bones and teeth. Including sushi in your diet can contribute to maintaining healthy bones and preventing conditions like osteoporosis.(5)
7. Immune System Enhancement
Sushi ingredients provide a variety of vitamins and minerals, including vitamin C, zinc, and selenium, which can bolster your immune system. A robust immune system is vital for warding off infections and illnesses, keeping you healthy and active.(6)
8. Skin Health Improvement
The omega-3 fatty acids in sushi not only benefit your internal health but also your skin. These healthy fats help maintain skin elasticity, reduce dryness, and prevent signs of aging. The antioxidants in sushi vegetables also contribute to a radiant and youthful complexion.(2)
9. Mood Enhancement
Sushi can also positively impact your mood. Omega-3 fatty acids found in fish have been known to alleviate symptoms of depression and anxiety. (7) Additionally, the enjoyable dining experience and the release of dopamine from savoring delicious food can enhance overall well-being and happiness. I have been known to do a little wiggle dance, my happy dance when I eat really yummy food.
Incorporating sushi into your diet can offer a wide array of health benefits, from promoting heart and brain health to strengthening your immune system and enhancing your skin. When selecting sushi, prioritize fresh, high-quality ingredients and consider healthier options like sashimi and nigiri to maximize its health potential. So, the next time you savor this culinary delight, remember that you're not only treating your taste buds but also nourishing your body.
References:
1. Fish and omega-3 fatty acids. www.heart.org. October 9, 2023. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids.
2. Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012;3(1):1-7. doi:10.3945/an.111.000893
3. Peñalver R, Lorenzo JM, Ros G, Amarowicz R, Pateiro M, Nieto G. Seaweeds as a Functional Ingredient for a Healthy Diet. Mar Drugs. 2020;18(6):301. Published 2020 Jun 5. doi:10.3390/md18060301
4. Griffiths K, Aggarwal BB, Singh RB, Buttar HS, Wilson D, De Meester F. Food Antioxidants and Their Anti-Inflammatory Properties: A Potential Role in Cardiovascular Diseases and Cancer Prevention. Diseases. 2016;4(3):28. Published 2016 Aug 1. doi:10.3390/diseases4030028
5. Dominguez LJ, Farruggia M, Veronese N, Barbagallo M. Vitamin D Sources, Metabolism, and Deficiency: Available Compounds and Guidelines for Its Treatment. Metabolites. 2021;11(4):255. Published 2021 Apr 20. doi:10.3390/metabo11040255
6. AlFadhly NKZ, Alhelfi N, Altemimi AB, Verma DK, Cacciola F, Narayanankutty A. Trends and Technological Advancements in the Possible Food Applications of Spirulina and Their Health Benefits: A Review. Molecules. 2022;27(17):5584. Published 2022 Aug 30. doi:10.3390/molecules27175584
7. Wani AL, Bhat SA, Ara A. Omega-3 fatty acids and the treatment of depression: a review of scientific evidence. Integr Med Res. 2015;4(3):132-141. doi:10.1016/j.imr.2015.07.003
