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Sushi Nutrition

With each of the four different kinds of sushi, nutrition is present in protein, vitamins and minerals. Sushi is nutritious but just how nutritious depends on how it is prepared and the content of the sauces and other foods with which it is served.

Basically you can’t find too many unwanted calories in a meal as simple as raw fish on a bit of rice. The fish is normally low in fat with a high protein content. It doesn’t have many calories as sushi normally consists of raw or cooked fish, seaweed, vegetables, and condiments. If the sushi is made with tuna or salmon, an added nutrient is omega-3 fatty acids. Omega 3s have been found to reduce blood pressure and the risk of coronary heart disease and they have been reported to have favorable results in the treatment of rheumatoid arthritis and depression. Omega 3s also help make prostaglandins, which have many functions, including preventing inflammation.

Most kinds of fish used in sushi have less than 200 calories in each four ounce serving, and some like octopus and shrimp have roughly half that many. Sushi also can contain B-vitamins and beneficial minerals like selenium. Nori, which is the seaweed sushi is wrapped in contains a variety of minerals, including iron, potassium, and iodine, as well as vitamins niacin, C, A, B1, B2 and B6.  Nori, rice, and vegetables usually only add 150  calories to the sushi.

While there are normally few problems associated with raw fish, it is more likely to contain parasites than cooked fish. If you are in a high risk group, such as pregnant women, senior citizens, young children, or people with weakened immune systems, it is advised that you do not eat sushi. If you are in one of these groups, make sure the fish you eat has been cooked until it’s opaque and that it flakes easily with your fork.

There is one hitch to the low-fat, low-calorie levels of sushi--nutritional advantages can become an issue with many of the new ways in which sushi is being served in America. In order to attract more people to sushi, some restaurants now have Americanized sushi and these variations, in most cases have added fat and calories to what was an otherwise simple meal. Some of these variations include salmon with avocado and bleu cheese, California roll with fried vegetables, and deep fried softshell crab. The additions of the high fat avocado, bleu cheese, mayonaise, deep fried fish, and in some places a Philadelphia roll with cream cheese may tantalize taste buds, but they also can give sushi the equivalent in calories of an American burger and fries.

So, if you have been thinking of trying sushi--nutrition values will be the highest if you stay clear of these new Americanized versions. Sticking with traditional sushi will give you many more health benefits.


 

 


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