In today’s fast-paced society, it can be difficult to get the right amount of nutrients you need from your diet.
For this reason, eating sushi can be a great way to get more of what you need without sacrificing taste or time spent preparing meals.
In addition to providing plenty of flavor and variety, sushi has been shown to provide plenty of health benefits too, including antioxidants, vitamins, and minerals that may be harder to get from other sources.
While for the purpose of this list I want you to keep in mind that we won’t be talking about the types of sushi that come with deep-fried tempura batter spicy mayo and high fat additions we’ve been giving sushi.
And then on the other end of the healthy scale, we’ll assume we’re not talking about brown rice as well.
On that note, though brown rice is going to be your best option if you can get it at your local sushi restaurants.
That’s not to say though that white rice is bad. So, sushi lovers before you shoot off and grab a California roll, here are 23 health benefits of eating sushi that will make you want to include it in your regular diet!
1. Sushi Is Full Of Nutrients
Sushi contains many vitamins, minerals, and nutrients that are crucial to your health.
There are trace amounts of nutrients in cooked or processed foods, but they’re much harder for your body to process than those found in raw foods and fresh vegetables.
If you want to eat healthily, consider adding more sushi to your diet.
Fresh fish is high in protein—often higher than red meat—and is low-fat. A typical serving of salmon has just two grams of fat.
It also contains selenium, which helps prevent cancer, as well as phosphorus and potassium, which support heart health.
Healthy fats like omega-3s can reduce inflammation throughout your body while supporting cognitive function.
2. Sushi Can Boost Your Immunity
Sushi may be just as healthy for your immune system as it is for your taste buds.
According to a new study, consuming raw fish on a regular basis can help strengthen immunity and ward off bacterial infections.
Researchers analyzed data from more than 20,000 Japanese adults who answered questions about their eating habits, including how often they ate fish.
The individuals who reported eating sushi at least once every month had stronger immune systems than those who ate it less frequently or not at all.
A strong immune system has never been more desirable than now.
3. Sushi Keeps Cravings at Bay
A balanced diet is an important part of staying healthy.
While it may be tempting to replace lunch or dinner with a candy bar, doing so will only make you more hungry later.
If you’re trying to lose weight, consider replacing candy bars with healthy alternatives like sushi.
Thanks to its filling ingredients and high protein content, your cravings will disappear—but won’t return until it’s time for another meal.
So next time you need a snack on the go get yourself the more nutritious option full of high-quality proteins that will keep you fuller for longer!
4. Sushi Can Stabilize Your Mood
One of the more unknown health benefits of sushi aid in your mental health. Consuming fish rich in omega-3 fatty acids, like tuna and salmon, can help stabilize your mood.
Omega-3 fatty acids are known to relieve depression and anxiety, making it easier for you to handle stress.
Studies also suggest that people who consume omega-3s have lower rates of developing depression.
When you’re happy, your body absorbs vitamins better—and happier people are just healthier all around!
5. Your Skin Tone Can Improve With Sushi
Consuming more fish rich in omega-3 fatty acids, which are found in sashimi, can help improve your skin tone and reduce acne breakouts.
Sushi is often a staple in Japanese cuisine because it’s low in fat and high in protein.
If you’re looking to increase your omega-3 intake without chowing down on a piece of salmon every night, add raw tuna or yellowtail to your salads or stir fry.
Now, I’m not saying sushi will reverse the aging process but, who would have thought that some of the benefits of sushi would cross over to your skin health and even hair growth?
6. Sushi Is A Great Source Of Healthy Fats
According to a recent study published in Metabolism, a high-protein diet—like a diet rich in fish and soy—can help lower cholesterol levels.
According to research published in the American Journal of Clinical Nutrition, those who ate two servings of fatty fish per week had better cholesterol levels than those who didn’t.
Sushi is exactly the type of healthy meal option we should be giving to young children.
7. Sushi Is Rich in Omega 3 Fatty Acids
Omega 3 fatty acids can help lower cholesterol levels and reduce your risk for coronary heart disease.
Sushi is a great source of omega 3s, as many types contain Omega-3 rich fish such as salmon, tuna, or mackerel.
In addition to helping you maintain healthy cholesterol levels, omega 3s also improve brain function and boost mood, among other health benefits.
The American Heart Association recommends consuming one gram of EPA and DHA (two primary forms of omega 3s) per day.
While it’s impossible to get that much from sushi alone, it’s certainly a significant contribution toward meeting that goal.
8. Fish Promotes Bone Health
Sushi is high in essential nutrients for building strong bones, including vitamin D, calcium, and magnesium.
If you’re looking to gain bone mass or maintain your current bone health, then incorporating fish into your diet might be just what you need.
Just make sure that your fish comes from clean sources.
Pacific Ocean salmon are often wild-caught and sustainably raised, making them a good choice for sushi fans who want to eat ethically.
9. Sushi Can Help With Osteoporosis
In a study published in 2010, researchers from Japan found that women with osteoporosis who ate more than two servings of fish per week had fewer fractures.
In fact, one serving of fish a day was associated with a 26 percent reduced risk of hip fracture.
Women who ate one to two servings a week were 20 percent less likely to have hip fractures and 24 percent less likely to have other types of fractures compared with those who did not eat fish at all.
10. Sushi Can Help Repair Your Muscles
A study from the University of Tsukuba in Japan discovered that fish oil rich in omega-3 fatty acids can promote muscle cell growth and muscle repair, which helps prevent injury and enhances overall fitness.
Omega-3 fatty acids are found in abundance in fish such as salmon, tuna, herring, mackerel, and sardines.
The best way to ensure you’re getting enough fish?
Order your next meal with a side of sashimi. Sushi also contains heart-healthy monounsaturated fats.
11. Sushi Can Improve Brain Function
Although not proven, it is believed that certain nutrients in raw fish help improve brain function.
The most notable one is Omega-3 fatty acids (EPA and DHA), which are found primarily in salmon, tuna, mackerel, and sardines. EPA helps to maintain fluidity in cell membranes, while DHA contributes to synaptic transmission.
Another benefit of eating fish rich in omega-3 fatty acids? It can lower your risk for depression.
A 2012 study published in JAMA Internal Medicine reported women who consumed at least three servings of fish per week had a 20 percent reduced risk for developing depressive symptoms than those who did not consume any fish.
Researchers believe that higher levels of omega-3s will combat inflammation, help prevent blood clots and even reduce instances of stroke.
So give your brain cells a fighting chance!
12. Memory Function Increases With Sushi
In a study published in Biological Psychology, participants who ate just one serving of fish every week showed less mental decline than those who didn’t eat fish at all.
The key may be omega-3 fatty acids, which play an important role in neuron function and can lower your risk for dementia by increasing memory function.
13. Sushi Helps Keep Obesity Away
Eating too much junk food and not enough vegetables and fruit can contribute to obesity, but keeping a balanced diet including seafood like sushi can help you keep your weight in check.
Many types of seafood are full of nutrients that benefit overall health.
In particular, most types of fish—including tuna, salmon, cod, and shrimp—are rich in omega-3 fatty acids, which have been linked to heart health for decades.
Other healthy aspects of seafood include being low in fat and cholesterol while being a good source of protein.
14. Heart Health Is Boosted With Sushi
If you’re trying to lose weight and improve your heart health, there’s no better food than fish.
A study in 2007 found that people who ate just one serving of fatty fish per week had a 45 percent lower risk of dying from a heart attack than those who ate no fish at all.
Not only is sushi full of protein and healthy fats, but it also contains omega-3 fatty acids—one particular type (DHA) has been shown to reduce triglycerides (fat in the blood), as well as inflammation.
All these benefits are more pronounced if you eat wild-caught salmon instead of farmed salmon—the omega-3 content is higher because farmed salmon are fed grain instead of their natural diet of krill.
15. Sushi Can Help Regulate Hormones
Hormones often become unbalanced, leading to all sorts of medical issues. Sushi can help bring your hormones back into balance, which is great news for men and women alike.
Most common problems that hormonal imbalances cause are weight gain, muscle loss, irregular menstruation cycles, depression, anxiety, fatigue, and acne.
By eating at least one roll or serving of sushi per week, you will significantly reduce your risk of many health issues associated with hormonal imbalance.
16. Sushi Increases Blood Circulation
Eating sushi helps your body to circulate blood more effectively by stimulating red blood cell production.
Sushi is made up of various protein sources, including tuna, salmon, and others which are rich in Omega-3 fatty acids.
These acids make platelets less sticky, meaning that there’s less potential for blood clots to form.
In a study conducted by a Japanese medical institute, it was found that men who consumed raw fish had a 40% lower chance of developing arterial plaque buildup than those who didn’t.
This correlation can be attributed to seafood being rich in Vitamin D and Omega-3 fatty acids.
If you experience heart problems or have high cholesterol levels, you should consider adding sushi to your diet on a regular basis. So say goodbye to the risk of heart disease and heart attacks!
17. Sushi Can Boost Metabolism
There are many reasons to love sushi, not least because it’s packed with high-quality protein.
This macronutrient helps you to feel full for longer periods of time, which means that you’re less likely to reach for unhealthy snacks when you get hungry.
Eating more protein also helps your body burn fat at a higher rate, which can be helpful in losing weight—especially when paired with exercise.
18. Sushi Is A Lean Source Of Protein
If you’re trying to lose weight, then it’s a good idea to find protein sources that can help you feel full. Sushi is one of these food types, making it easy to keep your appetite in check.
Since rice is used as a base for many kinds of sushi, it contains complex carbohydrates instead of simple ones.
As a result, your blood sugar will stabilize slowly but surely.
19. Sushi Is A Good Source Of Carbohydrates
When you think about Japanese food, chances are good that rice and other carbs come to mind.
But, don’t forget that sushi is also a great source of carbohydrates!
Sushi provides just over 1 gram of carbs per 3.5-ounce serving.
Not only does it provide carbohydrates, but it can also offer fiber and complex sugars for your body to digest and use as energy throughout your day.
20. Sushi Is High In Antioxidants
While it’s not exactly well known for its antioxidant properties.
In a 2003 study, researchers from Toyama Medical and Pharmaceutical University in Japan found that certain amounts of antioxidants in individuals who ate sushi were 15% higher than those who didn’t.
A direct correlation between consuming a diet rich in foods containing antioxidants and a reduced risk for heart disease has been proven by numerous studies.
Sushi is one such food that provides your body with powerful antioxidants.
21. Sushi Is A Great Energy Source
Studies have shown that people who ate a small amount of sashimi or raw fish saw a huge boost in their energy levels compared to those who didn’t.
This is because raw fish contains a high amount of Omega-3 fatty acids, which are essential for cell maintenance and healthy metabolism. Tuna is one particularly rich source of these beneficial fats
It has been shown to reduce inflammation and lower cholesterol as well as heart disease risk factors.
22. Good Source Of Calcium
Eating a serving of sushi every day provides your body with a good source of calcium.
Calcium is necessary for maintaining strong bones and teeth, allowing you to avoid developing osteoporosis and other bone-related diseases.
According to a study published in a 2010 issue of Food Chemistry, consuming between 200 and 300 milligrams (mg) per day can help reduce bone loss by 50 percent in postmenopausal women.
To put that into perspective, one serving from most sushi bars contains about 100 mg.
23. Sushi Can Improve Cardiovascular Health
Sushi is an excellent source of omega-3 fatty acids, but that’s not all—it can also improve cardiovascular health.
Omega-3 fatty acids are important because they inhibit bad cholesterol while promoting good cholesterol.
Sushi can help lower your triglyceride levels while increasing HDL (good) cholesterol. It also contains two types of fiber: soluble and insoluble fiber.
Now I know I haven’t come out here and told you the best sushi, but you’re going away armed with more knowledge about the benefit of sushi and how it should take up more of your diet. And I’m not done giving!
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