5 medical benefits of sushi, the trendy dish

Paradigm of the Japanese diet, sushi has become so popular that it has become a star dish for its taste, versatility and also for its nutritional benefits. So famous has this combination of raw fish and rice become that today, June 18, is International Sushi Day, on which our Nutrition experts find out if it is really beneficial for health.

5 benefits of sushi in the diet

Sushi is closely linked to the Japanese diet, considered one of the healthiest in the world because its population has the highest life expectancy and a low incidence of cardiovascular diseases and cancer. Although it is true that most Japanese people do not eat sushi regularly, as it is one of the most expensive dishes and is reserved for special occasions, they do benefit almost daily in their diet from fish, rice, nori seaweed and soy, the basic ingredients of sushi.

The main benefits that sushi brings to our organism are the following:

1 Extra energy: as described by Aesthetic Medicine and Nutrition expert Dr. Tufet Opi, fish is key in a healthy diet: “fish is a good source of protein, vitamins and minerals. The protein content of fish ranges from 10 to 27% and varies from one species to another, (…) Fish muscle differs from that of land animals in that it is more digestible and is metabolized efficiently. It should be remembered that proteins are the main constituent of cells which, in addition to providing energy, have the function of forming and repairing body structures”.

2 Vitamin D: “in addition, fish is the main source of vitamin D in our diet” continues Dr. Tufet: “Fatty fish (as would be salmon) contains more vitamin A and D than lean fish”. This vitamin D is an essential component of a healthy diet, as described by the endocrine expert Dr. Villar Bonet: “it is a fundamental component in the metabolism of calcium and phosphorus, minerals necessary for bone formation”, she says, warning that its deficit can lead to consequences such as osteoporosis: “But it not only intervenes in the bone, it also has anti-inflammatory actions. It has also been described that its deficiency may contribute to the development of metabolic syndrome (…) It is also involved in muscle health, its deficiency causes muscle weakness and a greater number of falls”.

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3 Cardiovascular health: the fish used in most sushi recipes, especially salmon and tuna, are very rich in Omega 3 and 6, perfect fatty acids to reduce cholesterol and improve cardiovascular circulation.

4 Healthy carbohydrates: the other basic component of sushi is rice, a cereal that the expert nutritionist Dr. Gimeno Uribes highlights as necessary in a healthy diet and recommends that 55% of the energy in the diet should be made up of hydrocarbon foods such as rice, with 4 to 6 servings a day. In addition, rice is also noted for its properties to regulate the digestive system.

5 Balances the metabolism: other ingredients present in sushi such as nori seaweed also benefit our diet, being a hypocaloric food and very rich in iodine, an essential trace element to prevent hypothyroidism and hyperthyroidism.

Even healthier if you add wasabi and ginger.

It is worth noting that the toppings that accompany sushi also have healthy properties: the rice vinegar used in the preparation of sushi and the ginger dressing have antiseptic and antibacterial properties that strengthen our immune system and therefore help protect us from diseases.

On the other hand, wasabi stands out for its multiple benefits: it improves digestion, has anti-inflammatory and antibacterial properties, acting as a natural disinfectant capable of preventing cavities, and all this without calories.

Varieties for all diets

Another key to the success of this dish is its enormous versatility, suitable for all tastes and nutritional needs: vegetarian sushi without fish, with cooked or marinated ingredients and even with brown rice are some of the variants, as well as low-salt soy sauce to continue taking care of our health without giving up pleasure.