Sushi is a great source of many of the vitamins, minerals, carbohydrates and proteins vital to maintaining a healthy diet. Below is a breakdown of some common sushi ingredients and their nutritional properties.
Fish is a great source of protein and the essential fatty acids Omega 3 which are said to be good for:
- Helping ensure proper functioning of the central nervous system.
- Helping with eye development.
- Aiding the cardiovascular system.
Omega 3 has also been shown to increase levels of ‘good’ cholesterol whilst simultaneously lowering ‘bad’ cholesterol in addition to:
- Helping maintain healthy blood sugar levels, which is particularly important for those suffering from diabetes.
- Has been shown to delay and prevent the onset of Alzheimer’s disease.
- Helping with depression.
- Easing the symptoms of Arthritis.
- Stroke prevention.
- Boosting the immune system and so acts as a key tool in disease prevention.
Sushi is a particularly good source of Omega 3 because once fish is cooked, the properties of these fats are often changed and can therefore become ‘bad fats’. In raw fish, the properties of Omega 3 are not diminished and you will get the full benefit, however, you should be aware that there is less Omega 3 in farmed fish and are advised to stick to wild varieties.
Rice is an excellent source of carbohydrates and protein. It is relatively low in calories and is a good source of energy.
Rice Vinegar
- Has amazing antibacterial properties
- Aids digestion
- Lowers the risk of high blood pressure
- Is good for the skin
- Reputedly good for chronic fatigue, sore throat, fighting obesity and headaches
Ginger
- Is a natural antiseptic
- Aids digestion
- Boosts the immune system and is effective in helping the body to fight cold and flu
Soy Sauce
- High in protein, magnesium, potassium and iron
- Contains phytoestrogens which are helpful in soothing the symptoms of menopause in women
- Although ‘normal’ soy sauce has high levels of sodium, there is a lower sodium version available if you are concerned about your blood pressure.
Nori – Seaweed has huge benefits and is highly nutritional. It is also a great source of protein and minerals such as iodine as well as a staggering number of vitamins such as;
- Vitamin A – Essential for good eye health, good for the skin and helps neutralise ‘free radicals’ in the body that cause cell and tissue damage
- Vitamin B1 – Also known as Thiamine, vitamin B1 helps the body to breakdown fats and protein as well as aiding proper cardiac function, preventing cataracts, reducing the effects of ageing, preventing Alzheimer’s, improving memory, and helping the production of red blood cells.
- Vitamin B2 – Also known as Riboflaven, vitamin B2 is good for preventing migraines, producing energy, ensuring proper function of the central nervous system, and improving the skin as well as acting as a powerful antioxidant and anti-carcinogen
- Vitamin B6 – Also known as Pyridoxamine, vitamin B6 plays a crucial role in synthesizing neuro-transmitters such as dopamine and serotonin (the happy hormone), it also synthesizes antibodies for disease prevention and helps the body to form red blood cells and break down proteins
- Niacin – Acts as an antioxidant and aids detoxification within the body, controls blood sugar levels and also assists in the production of adrenal and sex hormones, and hydrochloric acid in the stomach
- Vitamin C – Helps the body’s immune system and fighting the common cold, it also helps lower cholesterol and blood pressure and reduces the risk of hypertension as well as preventing cataracts, congestive heart failure and angina pectoris
Wasabi
- Good source of vitamin C
- Stimulates saliva production
- Aids digestion
- Has powerful antibacterial properties
