Sushi: healthy or harmful?

Sushi: healthy or harmful?

Every time when eating sushi you probably not only enjoy the taste but also think about the benefits your body gets. It’s true that rice, fish and cucumbers are rich in omega-3 fatty acids, minerals and healthy carbohydrates but have you thought about such dangers as dangerous level of mercury or various parasites? So let’s talk frankly about what you should value and what you should better refuse.


Brown rice
When preparing sushi, it’s highly recommended to replace the traditional white rice with brown rice as they have more materials that are lost when processing white rice. Brown rice is a great source of iron, vitamins B1, B3 and magnesium. In addition, there is plenty of fiber which helps to reduce cholesterol level.

Nori Sheets
Black Nori sheets are made from seaweed which has numerous health benefits: it contains many vitamins and minerals (zinc, calcium, vitamins A, E, C, F), fiber and proteins as well.

When you choose raw fish for your sashimi, mackerel would probably be the healthiest choice because it’s full of Omega-3 fatty acids. Since this fish is small, there will be less mercury than in others. In addition, this type of fish is very high in proteins and selenium that together with omega-3 acids help to neutralize free radicals.


Bluefin tuna
Though red meat of bluefin is a popular sushi ingredient, it is one of the most harmful to our health. Because of the harmful chemicals and lots of mercury, this fish should be avoided. Moreover, bluefin tuna is rapidly disappearing because they are extensively used in practice.

Tobiko sushi
Tobiko sushi is made from caviar and quail eggs. You should avoid quail eggs because they are rich in cholesterol and saturated fatty acids. In addition, there is a huge risk of contracting salmonella, because these eggs are eaten raw.

Soy sauce
Because of the large amounts of sodium, soy sauce should be avoided by those who are suffering from high blood pressure. There is no difference if it has been made from soy beans and called ‘natural’ – one teaspoon of soy sauce has 1.006 milligrams of sodium what means almost half of recommended daily intake.


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