8 Incredible Health Benefits of Sushi

by happyc | May 29, 2018

Do you love to eat sushi? If yes, then we have good news for you. Studies show that sushi has a lot of health benefits. Some of its advantages can be shocking! This includes strengthening the immune system, building stronger bones, boosting circulation, and preventing cancers among many others.

  • Sushi has been around for almost 700 years.
  • Its common ingredients are raw fish, vegetables, and seaweed.

Why don’t we skip this introduction and just go to the best part of the post? Shall we?


What is the nutritional profile of Sushi? 

Do you wonder why Sushi is considered extremely healthy and a must have in your diet? Below are the reasons why.

  • Iodine – This is vital for the thyroid gland to produce hormones. Take note that iodine deficiency is now common among our population.
  • Selenium – Did you know that selenium is a great anti-oxidant which fights off oxidative stress? It is also known to boost immunity and can even help people suffering from asthma. And this doesn’t stop there. It can improve the blood circulation and decreases the chance of getting heart diseases.
  • Omega- 3 – This is considered a ‘good’ fat which we need to add to our regular diet. This also has a significant role in the brain function.
  • Sodium  – For those who are not aware, sodium is an electrolyte which plays a huge part in the operations of enzymes. You also need it for fluid maintenance.

Bear in mind that this is just a partial list considering that various fish contain numerous vitamins and mineral. This is in addition to what ginger and wasabi can offer.

Still not convinced? Then read on for more.

What are the Health Benefits of Sushi? 

By now you probably have an idea why we recommend Sushi. Let’s get more specific about its health benefits to humans.

Immune System

Sushi has a few ingredients that can enhance the immune system, specifically Wasabi’s antibacterial properties. Ginger is also a beneficial antiviral and antibacterial substance, so always make sure to include condiments before taking a bite of your sushi roll! It’s not just healthy, it makes your sushi tastier.


The fish and soy sauce from this Japanese delicacy has high levels of iron which can help in boosting your red blood cell count. Iron is a significant component in the red blood cell’s production, which heightens the circulation to all the parts of the body, speeds the healing process of cells and tissues, improves metabolism, improved the tone and color of your skin and stimulates the growth of hair.


Gastrointestinal and Digestive Health

At any sushi restaurant, green tea is always an option, and the tannins it contains have been relatively associated with improved digestion and the health of the colon.

For people who have high blood pressure, you must avoid the soy sauce because it is very high in sodium. However, it also contains high levels of protein and iron. In addition, it protects the colon from harmful bacteria that can get into your food sometimes.

Metabolic Boost

Fish contains a high level of protein that is low in fat and calories. Protein found in healthy forms like fish can importantly enhance the body’s ability keep us strong and healthy, metabolize energy efficiently, create new cells and function regularly.

Cancer Prevention

Sushi is basically more than fish. The common components of ginger and wasabi both have antimutagenic and anti-carcinogenic properties – thanks to its antioxidant compounds. These special antioxidants aid in neutralizing free radicals before they can cause the healthy cells to mutate into cancer cells. A lot of fish varieties are high in selenium, a type of trace mineral that provides important anti-cancer properties. The seaweed wrapper nori also has different phytonutrients that serve as antioxidants, making it a great option to enhance your cancer defenses.


Hormone Regulation

Although most people eat sushi because of the fish, it is also necessary to remember that there are other ingredients in it like the seaweed. It is called nori in Japanese and is rich in iodine. Iodine is important to one’s health but is commonly overlooked. Note that it is important in the regulation of our endocrine system. You can make sure that your hormones are properly balanced in your body with the proper levels of iodine.

Heart Health

Possibly, the most sought-after health benefit of sushi for most people is the tasty and easy access to concentrated forms of omega-3 fatty acids. This good form of cholesterol aids in balancing out and eliminating the “bad” cholesterol in the body, stopping clogged arteries and a group of related health issues. This includes strokes, heart attacks, and atherosclerosis. In addition to that, omega-3 has been linked directly to lowering blood pressure, which increases oxygenation to essential organ tissues and systems. Lake trout, herring, salmon, and tuna are the types of sushi that are particularly high in omega-3 fatty acid.

Few Reminders

  • Don’t be tricked into thinking that you are only consuming a few calories and gorge yourself on these bite-sized pieces. Sushi has 200 calories in an average piece, but if you include sauces, tempura coverings, and mayonnaise-based topping, you are increasing the calorie and fat content to nearly 500 calories per piece. So, make sure to eat sushi in moderation and choose your rolls carefully.
  • Since some people are allergic to specific varieties, be aware of what types of fish you eat.
  • Most importantly, fish can contain high levels of mercury, so it is always safe to buy sushi from a trusted restaurant who carefully sources their fish.
  • Do not consume sushi during the night, because a system that is not used to other specific trace minerals and high levels of mercury can acquire serious reactions.

What to Do with Fish Allergies

Unfortunately, there are some people who are allergic to a certain variety of fish. Take it seriously because it may lead to extreme health danger. Here are some of the symptoms you have to watch out for:

  • Anaphylaxis
  • Headaches
  • Asthma
  • Stomach cramps
  • Indigestion
  • Vomiting
  • Diarrhea
  • Skin rash

For cases of anaphylaxis, epinephrine is the best solution. For milder symptoms, always have antihistamines at hand. Otherwise, totally avoid fish.

And let’s just say you are about to visit Japan and wouldn’t want to miss amazing food adventures. Well, you have to seek professional advice beforehand. This is so you can identify which fish are safe for you to consume. By doing so, you are preventing allergic reactions from happening.