Contains Many Nutrients, Here Are Sushi Recommendations from Nutritionists!

Suara.com – Although not from Indonesia, many people in our country love sushi. Basically, sushi looks like a healthy and nutritious food, consisting of rice, fresh vegetables and fish.

According to Comprehensive Reviews in Food Science and Food Safety, there are three types of sushi, namely nigiri, maki, and temaki.

Nigiri are raw fish, salmon roe, cooked prawns, or sliced ​​egg on top of rice. Maki is a sushi roll. Temaki, or handroll, is sushi that is rolled by hand into a cone shape.

“To make sushi, rice (vinegar-saturated) is hand-molded and topped with raw fish or seafood. Vinegar is added to rice to reach a pH of 4.6 or less, depending on the chef’s preference,” says Ella Davar, RD, CDN, a nutritionist based in Manhattan, USA.

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Davar explained that the nori which is usually used to roll rice contains large amounts of vitamins A, B1, B2, B6, B12, C, niacin and folic acid.

Ilustrasi Sushi (Envato elements by picturepartners)

While vitamin C in nori can be reduced due to drying of the product.

Although sushi has many healthy elements, its preparation and seasoning can reduce overall nutrition.

“For example, sushi rolls dipped in tempura and fried and covered in cream sauce will not be the same as sushi wrapped in nori and packed with fish, rice and vegetables,” continued Marisa Moore, RDN, an Atlanta-based nutritionist. Health.

The fish that Japanese eat contributes to their longer life span, as it is high in the fatty acids EPA and DHA.

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If you want to eat sushi, Davar recommends nigiri, sashimi, and cooked vegetable salads.

“These are all great sources of fiber and micronutrients,” says Davar.

Davar added, if you want rolled sushi, try using healthier types of fish such as salmon and mackerel (which is low in mercury). Avoid soy sauce high in sodium and opt for other healthy flavor enhancers like wasabi or pickled ginger (gari).


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