Health benefits of Sushi


What do you mean by Sushi?

Sushi is a Japanese food product that consists of cooked vinegared rice (i.e. shari) mixed with other ingredients (like neta). The presentation of Neta and other forms of sushi may vary, but one most common ingredient which all sushi have is shari. The most popular of neta is sea food. Raw meat cut and served without cooking is named as sashimi.

Different varieties of sushi

The most common ingredient in all types of sushi is sushi rice. Sushi’s varieties differ on the basis of their fillings, toppings, condiments and method of preparation. Let us discuss different varieties of sushi.


This means sushi rice topped with different sashimi & garnishes. There is no single formula for mixing ingredients (cooked or uncooked) in the rice; it depends upon the cook’s choice what he or she wishes to add. This kind of sushi often varies from region and region. At some places, it is eaten annually in March on Hinamatsuri.


It is a small pouch of fried tofu that is filled with just sushi rice most of the times. Regional variants include pouches made up of thin omelet.


It is rolled sushi usually wrapped in a sea weed called nori, but can be sometimes wrapped in cucumber, soy paper, parsley or thin omelet. It is generally cut into 6 or 8 pieces that constitute a single roll.


It is a traditional variety of fermented sushi. Gutted and skinned fish are filled with salt, put in a wooden barrel and doused with salt again. As days pass, water present in it seeps out and removed. After 6 months, sushi becomes ready to eat.

Common types of western sushi are Alaska roll, BC roll, California roll, Rainbow roll, Seattle roll and Tampa roll.

Health benefits of sushi

How sushi is good for you?

• Sushi contains fish oil that promotes healthy cardio-vascular system. The shiny fishes like mackerel, sardine, Spanish mackerel and Pacific Saury contain largest amounts of DHA & EPA omega 3 fats (These fats protect the nervous system of the humans and provide proteins and vitamin D). The shiny fishes are high in vitamin E that is a powerful anti-oxidant. Fishes lessen the possibility of developing Alzheimer’s disease.

• Nori contains large amount of minerals that are found in ocean. Vinegar helps in promoting cell metabolism.

• The combination of seafood (fish) and rice makes a good high-protein, low-fat meal.

• Sushi is low in caloric amount. (We will discuss sushi calories in detail in next section of this article.)

• Sushi has shown to lower the risk of arterial clogging and heart disease. It can prevent mental illness and can help in depression. Sushi also keeps the level of blood sugar at healthy range.


Because of the mercury levels found in some kind of sea food, FDA suggests that certain people should avoid eating raw fish:

• Pregnant ladies
• Older adults
• Women who are nursing
• Individuals with weak immune systems
• Individuals with low stomach acidity
• People who may suffer from allergy due to sea food (such as shell fish).

FDA strongly recommends that sea food should be cooked before eating, so that you do not consume some parasite present inside the raw fish. Eating some parasite with raw fish may lead to health complications, like diarrhea, vomiting, nausea, food poisoning and tapeworm (flatworm or roundworm).

Above are some of the precautions and benefits of sushi to our health, happy healthy eating.

Subscribe now

Give us a call or fill in the form below and we will contact you. We endeavor to answer all inquiries within 24 hours on business days.