Many nutritionists suggest mixing in plenty of vegetables, fresh fruit, and healthy fats (like avocado, extra virgin olive oil, and nuts for alternate sources of omega-3 fatty acids), whole grains, healthy carbs (like sweet potato and squash), lean proteins, and antioxidant-rich herbs and spices. In addition to eating a combination of cooked, high-quality and low-mercury fish, it is very important to maintain a varied diet. As much as we may want to our bodies canвЂ™t function solely on takeout sushi. Pregnant women are also discouraged from consuming raw fish, since they could potentially risk acquiring bacteria or parasites that might be harmful to the baby. High-risk groups, such as people with compromised immune systems, babies, young children, and older adults should not eat raw or undercooked fish at all. Some Individuals Should Not Consume Raw Seafood at All Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium, also, is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke.

Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Some forms of cooking fish, such as frying and microwaving, may reduce the levels of these healthy fats, according to 2009 studyВ of skipjack tuna. For example, eating raw fish could be one of the better ways to reap the benefits of omega-3 fatty acids. Nutrients may vary depending on the type of sushi you eat. Raw Fish is Packed with Important Nutrients The World Health Organization recommends eating 1-2 portions of oily fish a week, so sushi can be a delicious way to reach these targets. Oily fish such as salmon and tuna contain omega-3, which is an essential fatty acid. Sushi can be a healthy choice, but it depends on the variety you order. This includes salmon, crab, shrimp, and eel. Those Kae rolls you love so much, are made from fish that are much lower in mercury content, meaning you can safely eat it more often. You should moderate your consumption of these types of fish in sashimi, nigiri or otherwise. Mercury is a concern for most people when it comes to fish, but not all fish carry the same mercury risk. However, the statistics are different for the elderly, pregnant women and others with the compromised digestive system. How Often Can You Eat Sushi?ДЄccording to a registered dietician, healthy adults can safely consume 2-3 sushi rolls, which means 10-15 pieces of sushi per week. Sushi is just too good to resist, isnвЂ™t it? And, itвЂ™s easy to lose the count of how many you eat in a week when you want to have it every other day. If you are a big sushi fan, then you are probably guilty of having a date with King Crab Rolls or Smoked Salmon even three times a week.

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