Sushi is no stranger to most of us. This colorful and scrumptious bite-size national cuisine of the land of rising sun is more than a feast for the eyes and taste buds; regular consumption could well save you from chronic health problems like hypertension, certain forms of cancer, and cardiovascular diseases in the long run.
Being high in protein, minerals, vitamins and complex carbohydrates as well as low in fat and cholesterol, sushi is a well-balanced meal that fits the requirements for healthy living in a world of soaring obesity rates because fast and processed food is becoming the norm.
The bulk of sushi’s nutrients come from its ingredients (mainly rice and raw fish) and its method of preparation.
Rice Vinegar
Various researches have proven that this key ingredient in sushi preparation is effective in killing bacteria, outside and inside the body. It is believed that amino acids in vinegar can counter the lactic-acid build up in the blood.
A study at Shizuka University in Japan confirms that amino acids in rice vinegar help prevent the formation of toxic fat peroxides in the body.
Sushi Rice
Obesity was once considered a problem in high-income countries, but according to the World Health Organization’s (WHO) continuous studies, it is fast becoming a problem within the urban population of middle to low-income countries as well. WHO reported that, “Worldwide obesity has more than doubled since 1980.”
In Japan and China, where the people can hardly go a day without rice, it is customary to eat only two large meals a day. It is also no surprise that, according to WHO, these two countries have the lowest levels of obesity at below five percent.
As the staple food of the Far East, rice provides polysaccharide (complex carbohydrates). Rice releases energy gradually so one does not feel hungry again a while after eating, which can lead to overeating and eventual weight gain. Sushi rice has the added benefits of rice vinegar.
Raw Fish
When cooked, fish loses a lot nutrient. Therefore, in a lot of Japanese cuisine, raw seafood is marinated in rice vinegar to remove bacteria and fishy stench before consumption.
Fishes used to make sushi, such as salmon and horse mackerel, are known to be high in omega-3 unsaturated fatty acids, protein, good fats, vitamins and calcium. Regular consumption is known to prevent obesity and promotes active brain function, which leads to lower risk of cardiovascular diseases and Alzheimer’s disease.
Eel
The eel sushi (unagi) is arguably the tastiest of sushi because it has a naturally salty taste to it, so it can be eaten without first dipping into soy sauce. Not to mention, eel is also an excellent anti-aging food high in protein, vitamins A, D and E, collagen and calcium.
Seaweed
S-Methylmethionime (also known as vitamin U), which is beneficial to preventing and healing ulcers, are found to be 70 times its amount in seaweed. This super food from the sea is also high in Vitamin B2, which helps in transforming heat energy in the body, as well as rich in iron and calcium.
Japanese Cucumber
Also known as kyuri, this variety of cucumber is of a darker green, long and slender, with prickly tiny white spines. It can be eaten raw, cooked or marinated.
Rich in vitamins A and E, calcium, phosphorous, and iron, this vegetable is a good defender against obesity, heart disease and breast cancer. As a natural diuretic, it prevents excess water retention which helps in preventing kidney and urinary bladder diseases.
The high fiber content in kyuri is also known to relieve constipation as well as lower cholesterol levels.
Sources:
Sushi Tale by Roger Wong (ISBN: 978-983-43691-8-7)
Culinary Treasures of Japan by Jan Belleme and John Belleme (ISBN: 978-0895295095)
