Foods in high iron

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Nutritics Blog


You could say spinach was the original “superfood”. It’s long been touted for its nutritional value and recommended as a high source of iron in particular. But is it really the iron in the spinach that gave Popeye his super-human strength? Let’s investigate….

In terms of labelling? No

In order to claim that a food is a “source of” iron, a 100g portion must contain at least 15% of the recommended daily intake of iron (14mg). For a food to be classed as “high in” iron, it needs to have double this number.

Compared to its leafy friends such as kale (1.7mg/100g), the iron content of spinach is high (between 2.1 and 2.7mg/100g) , however this falls well short of the 4.2mg/100g required to declare the food “high in iron”.

So, at best spinach is a “source of” iron and not “high in” iron.

In terms of bio-availability? No

You have probably heard that a high proportion of iron in spinach has low bioavailability. This results in the majority of iron in spinach not being absorbed by the small intestine and therefore it is not usable by the body. Studies have shown that as little as 2% of iron from spinach is actually absorbed by the body . This is quite low considering the average absorption of iron from meat is around 15 -35% .

So why is this?

Firstly the form of iron found in spinach is non heme which is generally poorly absorbed in the gut compared to heme iron from animal sources. Heme iron is more resilient to changes in gastric pH and interactions from other dietary components so is more bioavailable.

Secondly, spinach has such high levels of oxalic acid. This acid is naturally present in vegetables and binds with iron which blocks its absorption in the gut. Spinach has a higher level of oxalic compared to most vegetables with an approximate concentration of 1000mg/100g .This is significantly higher than other vegetable such as kale (20mg/100g) , carrot (49mg/100g) , beetroot (67mg/100g) and soybean (497mg/100g) .

Don’t give up on spinach just yet!

Reduction of Oxalic Acid in Spinach

There is much debate about whether it is possible to decrease the concentration of oxalic acid in various vegetables and how this is best achieved (mainly through cooking).

A 2014 study found that soaking spinach at 80ºC for various periods of time can significantly reduce the concentration of oxalic acid. While soaking spinach for 80mins is pretty unrealistic for the average kitchen, a 20% reduction for 10 minutes seems achievable .

Another study found that boiling spinach for 12 – 15 minutes reduced the total soluble concentration of oxalic acid from 975mg to 477mg/100g . In general boiling has been reported to reduce oxalates by 30% to 87% .

Both cooked and raw spinach have varying & plentiful nutritional benefits besides iron and are very low in calories. For example raw spinach is higher in vitamin C and cooked is higher in folate . Eating a combination of cooked and raw spinach is the best way to ensure you are getting the best of both and keeps you from getting bored.

Combination Eating

Knowing what foods to eat and not eat with spinach can help maximise your iron absorption. Spinach should be eaten in combination with iron facilitators such as Vitamin C . Eating non heme iron rich foods with heme iron rich foods such as meat can also help increase absorption .

To ensure maximum iron absorption, it’s a good idea to avoid iron inhibitors such as phytic acid (which are high in grains and legumes), tannins, polyphenols (found in tea) and calcium when eating high non heme iron meals .

  • Shimada, Y (2014). The Effect of Soaking on the Soluble Oxalic Acid Content of Spinach. Chugokugakuen J. Vol 13, pp27-31
  • Hurrell R, Egli I. (2010) Iron bioavailability and dietary reference values. Am J Clin Nutr;91:1461S-7S
  • 10 Healthy Foods That Are Great Sources of Iron

    If you’ve been told you’re not getting enough iron in your diet, you are not alone. Iron deficiency is the most common nutritional deficiency globally — especially among children and pregnant women — and the only nutrient deficiency that is widely prevalent in developed countries, according to the World Health Organization. And that’s a big problem because the mineral plays a number of really important roles in our bodies’ daily functioning.

    Iron gets used by the body to help make the hemoglobin in red blood cells, which then carry oxygen throughout the body, from our lungs to our muscles and other organs. Blood cells also use hemoglobin to help carry carbon dioxide from other parts of the body to the lungs, where we exhale it out of the body. Plus, the body needs iron to make some hormones and connective tissue.

    It’s not a nutrient that you want to be lacking in. Not getting enough iron, a condition termed iron deficiency anemia (or just anemia), makes it difficult for your blood cells to deliver the oxygen your tissues and organs need. Symptoms you’ll notice can include feeling tired or not having any energy, having an upset stomach, finding it difficult to concentrate or remember things, having trouble keeping your body temperature regulated, or easily catching infections or getting sick.

    RELATED: The Best Way to Lose Weight in 2020

    So how much should you be getting? Women between 19 and 50 should be getting 18 milligrams (mg) of iron per day — and a whopping 27 mg if they’re pregnant. (The amount of blood in your body increases when you’re pregnant because you are delivering oxygen to the baby’s organs as well as your own; that requires more iron.) Women over 50 need less iron — only 8 mg per day — since women need less iron after they stop menstruating. Men age 19 and older need 8 mg of iron every day. And kids and babies need between 7 and 15 mg per day, depending on their age, according to recommendations from the National Institutes of Health. (Note: You can get too much iron. Don’t exceed 45 mg per day for teens and adults and 40 mg per day for children 13 and younger.)

    The good news is that a lot of common foods are high in iron — from chocolate and pumpkin seeds to fortified cereals and red meat.

    “There are two types of iron: heme iron from animal sources and non-heme iron from plant sources,” says Frances Largeman-Roth, RD, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family and a nutrition counselor in private practice in Brooklyn, New York. Heme iron is more easily absorbed by the body than plant-based non-heme iron, so it’s important to get both types of the nutrient in your diet, she adds. You’ll need to aim for nearly twice as much iron per day if you’re relying on plant sources alone. Here are 10 foods high in iron that can help you get all of the mineral you need.

    One of the questions people ask often is, “Is liver good for you?” Organ meats, including liver, are considered one of nature’s most powerful superfoods. Why exactly is liver good for you? Liver— including beef liver, chicken liver and duck liver — is very high in many essential nutrients. This usually surprises people, since an animal’s organs — including the liver, spleen, brain and kidneys — are usually discarded in favor of muscle meat.

    When we typically think of superfoods, we think of things like green leafy vegetables, berries from the Amazon, cocoa, green tea or and other plant foods. However, certain animal foods are also highly valuable due to their rich nutrient content, especially organ meats (also called offal), which is exactly why they have been included in traditional diets for thousands of years.

    The University of California’s Berkeley Wellness website states, “Ounce for ounce, liver is probably more nutritious than any other food.” (1) Even though you may never have thought of liver as being on par with foods like fruits and veggies, I’m here to tell you why liver is one of the most nutrient-dense foods on the planet, packed with vitamin A, iron, B vitamins (especially B12) and much more.

    So, indeed, the answer to the question is liver good for you is a resounding yes, as it’s been shown to help prevent anemia, support fertility, aid detoxification and more.

    Why Is Liver Good for You? 9 Benefits of Eating Liver

    Liver is an organ found in the abdominal cavity of both humans and many animals, specifically all vertebrates. Chicken liver and beef/calf liver are the two most widely available types of liver in many countries. Throughout history, people living all over the world have highly regarded organ meats, such as liver, for helping with fertility, growth and development, maintaining high energy levels, mental health, and more.

    Is liver good for you, and just how nutritious is liver? Not only does liver provide a very high dose of iron and vitamin A, but it’s also one of the best sources of many B vitamins, phosphorous and magnesium. In fact, liver is hands down your greatest source of vitamin B12. If you compare the overall nutrient density of liver to other healthy foods like spinach, carrots or apples, liver outperforms all of them due to how many vitamins and minerals it packs per calorie. However, the key to getting all of these benefits from liver is consuming the right kind: liver derived from organic, grass-fed or pasture-raised animals. I recommend that you avoid eating the organs of animals who were not free-range and appropriately fed.

    So is liver good for you? Below is more about some of the main benefits of eating liver:

    1. Loaded with Vitamin B12

    The No. 1 benefit of consuming liver is that it’s very high in vitamin B12. We know that vitamin B12 benefits red blood cell formation and improves cellular function. Eating foods that are high in vitamin B12 helps prevent prevent B12 deficiency, which can cause symptoms like fatigue, muscle weakness, brain fog and mood changes. We also need vitamin B12 for nervous system function, supporting our metabolism and for brain health.

    2. Great Source of Active Vitamin A

    Liver is one of nature’s most concentrated sources of vitamin A. Vitamin A is a fat-soluble vitamin that acts like an antioxidant, helping reduce inflammation through fighting free radical damage. It’s needed for vision and eye health, skin health, thyroid health, building strong bones, regulating gene regulation, facilitating cell differentiation, and supporting immune function.

    What’s important about the vitamin A found in liver is that it’s the active form (also called retinol), which only comes from animal-derived foods. Active, or preformed, vitamin A can be used directly by the body and does not need to first be converted like plant-based vitamin A (called carotenoids).

    3. Very High in Iron, Helping with Anemia Prevention

    If you struggle with any type of anemia, which is often tied to iron deficiency, then liver is one of the best foods to consume. It contains a powerful combination of folate, iron and vitamin B12. These are three vitamins and minerals you need in order to overcome anemia naturally and prevent or treat symptoms like low energy, fatigue, irregular menstrual cycles or neurological issues. Menstruating females, pregnant women, nursing mothers and vegetarians/vegans should be especially careful to get enough iron from their diets. (2)

    4. High in Vitamin B6, Biotin and Folate

    In addition to vitamin B12, liver is high in vitamin B6, biotin and folate. These B vitamins, especially folate, help your body with something called methylation as well as cellular function. An important folate-dependent reaction in the body is the conversion of the methylation of deoxyuridylate to thymidylate in the formation of DNA, which is required for proper cell division. (3) When this process is impaired, this initiates megaloblastic anemia, one of the hallmarks of folate deficiency.

    Liver also supplies smaller amounts of nutrients, including copper, zinc, chromium and selenium, which have far-reaching benefits for your metabolism, central nervous system and endocrine systems.

    5. Great Food for Fertility and During Pregnancy

    Liver is practically the perfect food for pregnancy, providing protein, B12, iron, folate and other key nutrients for reproductive health and fetal development. Pregnant women, or women who are nursing, need even more B12 than normal to help with growth and development of their babies, including the brain and organs. Folate is also especially important during pregnancy because it helps prevent birth defects. Folate (the natural form, as opposed to synthetic folic acid) aids in prevention of neural tube defects and serious abnormalities of the brain and spinal cord.

    Pregnant women are at higher risk of iron deficiency due to the increase of iron demand, making iron-rich foods essential since iron plays a role in the transfer of oxygen to tissues, including the placenta. Liver and other grass-fed organ meats are also a good source of protein during pregnancy. Pregnant women should aim to eat at least three servings, or 75 grams, of protein per day.

    Liver also provides activated vitamin A for pregnant women that helps with reducing oxidative stress. The Baby Center website states that for pregnant women over the age of 19, “The USDA recommends getting no more than 10,000 IU of preformed vitamin A from supplements, animal sources, and fortified foods – combined – each day,” so it’s best to consume liver in small amounts only several times weekly. (4)

    6. Helps with Detoxification and Supporting Liver Function

    One of the questions I often get asked is, “Isn’t your liver toxic; doesn’t your liver deal with toxins?’’ Actually, toxins are cleaned by your liver, but they are not stored in your liver. Your liver helps filter waste and toxins from your blood so they can be removed from your body, but it requires essential nutrients to work properly. Your liver is also responsible for metabolizing drugs, hormones and medications, plus helping make proteins that are needed for blood clotting.

    B vitamins that are found in liver, especially folate, help with cellular functions, so they help support your body’s detoxification pathways. This means that consuming liver actually helps your own liver function better. In fact, consuming liver is actually an effective liver cleanse, especially when it’s part of an overall healthy diet, because it provides your body and liver with all the nutrients you need in order to eliminate waste from your system.

    7. Good Source of Protein

    Eating between one to three ounces of liver provides about seven to 21 grams of quality protein. The macronutrient protein helps with dozens of functions in the body, including maintenance of muscle mass, which is especially important as we age. We also need enough protein to help with tissue repair, recovery from exercise, for growth and development during childhood, for controlling our appetite, producing hormones, forming our skin and hair, and for many more bodily processes.

    8. Plays a Prominent Role in Disease-Fighting Gerson Therapy

    Liver has actually been used extensively by doctors of natural medicine for years. In fact, German scientist Dr. Max Gerson created something called the Gerson Protocol, or Gerson Therapy, that involved the use of liver. Gerson Therapy was a natural cancer treatment protocol that was used for every type of disease as well as digestive disorders, tuberculosis and heart disease.

    Gerson had his patients drink 13 glasses of vegetable juice a day, eat raw veggies, and have beef liver or liver juice (he also recommended performing coffee enema). (5) Beef liver was part of his primary protocol in helping his patients heal due to how many important vitamins and minerals it provides. According to the Gerson Institute, Gerson Therapy helps regenerate health by supporting metabolic functions, reducing oxygen deficiency in the blood, and supporting the thyroid by increasing antioxidant intake and cutting out heavy animal fats, excess protein, sodium and other toxins.

    9. Provides CoQ10

    Both beef liver and beef heart have been found to be rich sources of CoQ10. CoQ10, which is often taken in supplement form, is found in the greatest concentration in the mitochondria of cells, also called the cell’s “powerhouse” because it helps produce energy. CoQ10 is associated with cardiovascular health, improved blood pressure and vascular health, improvements in sperm and egg quality, enhanced endurance, reduced inflammation, and much more. Animals’ organs are where the greatest supply of CoQ10 can be found, although muscle meat and even some plant foods also contain smaller amounts. (6)

    Since our CoQ10 supplies decrease with age, eating liver and other organ meats is a great way to keep your levels up, helping decrease the effects of free radical damage and stress.

    Related: 6 Grass-Fed Beef Nutrition Benefits that May Surprise You

    Is Liver Good for You? Types of Liver to Eat

    Livers from different animals were believed to have somewhat different properties, although for the most part liver from various animals provide similar nutritional benefits. Below are different types of edible livers that you can look for in grocery stores, at farmer’s markets, at local butcher’s shops or even online:

    • Chicken liver — Chicken liver has the mildest taste of most livers, so it’s a good choice for organ meat “beginners.” It’s the type of liver used in most liver spreads and recipes served at restaurants or prepared at home. Chicken liver has more fat, folate and iron than beef liver.
    • Beef/calf liver — Compared to chicken liver, beef liver contains a bit more calories, vitamin B12, vitamin B6, vitamin A, zinc and phosphorus. Many people find that beef liver doesn’t quite taste as appealing as chicken liver. You can find beef liver at some farmer’s markets, but if possible it’s best to purchase calf liver over liver from adult cows, since this reduces the chance that you’ll consume hormones and antibiotics given to cows.
    • Fish liver (such as cod liver, or cod liver oil) — Cod liver is a great source of omega-3 fatty acids, vitamin A and vitamin D.
    • If you can find them, you can also try mutton liver, lamb liver, goat liver, duck liver or goose liver. Your best bet for finding these types of livers is asking your local butcher, or if you’re a hunter, then gathering and preparing the liver yourself.
    • I don’t, however, recommend eating pork liver, due to how pork products tend to come from unhealthy/dirty pigs. Pigs are typically are raised in factory-farm conditions and treated with hormones or other chemicals.

    Related: What Is Tripe Meat? 4 Reasons to Eat This Offal

    Is Liver Good for You? Liver Nutrition Facts

    Liver from different animal sources will provide varying levels of micronutrients. According to the USDA, one ounce of cooked chicken liver contains about: (7)

    • 49 calories
    • 7 grams protein
    • 2 grams of fat
    • 6 micrograms vitamin B12 (79 percent DV)
    • 4,076 international units vitamin A (75 percent DV)
    • 162 micrograms folate (40 percent DV)
    • 0.6 milligram vitamin B2/riboflavin (33 percent DV)
    • 23 milligrams selenium (33 percent DV)
    • 1.9 milligrams vitamin B5/pantothenic Aaid (19 percent)
    • 3.6 milligrams iron (18 percent DV)
    • 3.9 milligrams vitamin B3/niacin (15 percent DV)
    • 0.2 milligram vitamin B6 (11 percent DV)
    • 125 milligrams phosphorus (11 percent DV)

    Are you curious about whether liver is fattening, and if so, is the fat content something to worry about? Liver is overall not very high in fat when compared to other animal products, such as beef, butter, dark meat poultry or full-fat dairy. One ounce of liver only has about two grams of fat.

    This is not to suggest that fat from quality animal products is bad for you. Getting some saturated fat from animal foods can actually be very healthy. Healthy fats help with neurological function, hormone production and reproductive health, for example. In certain animal studies, adding chicken liver to rats’ diets has been shown to help alleviate oxidative stress and improve serum lipid profile, despite the rats being fed a high-fat diet. (8)

    Is Liver Good for You? Where to Find and How to Use Liver

    Wondering how much and how often should you eat liver? Most experts recommend eating liver or other organ meats about one to three times weekly. You don’t necessarily need to eat large amounts to get the benefits of liver either. Even small servings of liver, about one to four ounces, eaten several times per week supply significant nutrients. A good goal is to aim for about 100–200 grams of liver per week.

    When you buy liver, whether at your farmer’s market or in supplement form, it’s important that you get it from organic, pasture-raised animals. Calf liver and chicken liver are two of the best types. You want to make sure the animals are grass-fed, free-range and pasture-raised when you consume liver, since healthy animals provide the richest sources of nutrients. If you can’t find liver in your grocery store, speak with a local butcher or ask a farmer who supplies meat at your local market. There’s a good chance someone will be able to supply you with organ meats, including liver, that might not otherwise be available.

    Is Liver Good for You in Supplement Form?

    For those of you who don’t want to venture into the world of eating raw beef liver or chicken liver pate, I recommend you take a quality desiccated liver supplement instead.

    When looking for liver supplements, you want to make sure it’s from pasture-raised animals — just like you would when buying liver itself. You can get dried liver in powder or tablet form at health food stores or online. A high-quality liver supplement in its purest, most natural form basically works as a multivitamin, plus a B complex, in tablet form. It’s a great supplement for those who struggle with anemia, low energy levels, adrenal fatigue, thyroid issues, autoimmune disease, poor cellular function and even cancer. I recommend trying to eat actual liver if you’re adventurous enough for the real thing (starting with tasty, nutritious chicken liver pate), but if not supplements are a good alternative.

    Is Liver Good for Your Pets Too?

    We’ve already answered the question, “Is liver good for you?” How about your pets? Liver and other organ meats are great sources of nutrients for your pets too. Why is liver good for dogs to eat? Just like how humans require iron, B vitamins and other nutrients found in liver, so do animals, including dogs. Organ meats like liver are usually inexpensive to buy and an easy way to give your pet’s food a boost in protein, healthy fats, key vitamins and minerals.

    Dogs can eat raw liver (from a trusted source), liver that’s lightly cooked or even dehydrated liver that’s made for pets. Dogs Naturally Magazine recommends that you “start with about half a tablespoon every few days for a medium-sized dog and watch their stools. If they get loose, decrease the frequency of feeding and/or the amount given each time that … consider feeding up to 1 oz. of liver per day for a medium to large dog, and up to 0.5 oz. per day or small dogs.” (9)

    Is Liver Good for You? Liver Recipes: Chicken Liver Pate, Soup and More

    There are lots of different ways you can prepare liver. Liver is sometimes eaten raw, stewed, baked, broiled, added to soups, combined with other cuts of meat or fried in ghee/butter/oil. It goes well with ingredients like onions, lemon, black or red pepper, jerk spice, jalapeno, Indian spices, raw cheeses or raw milk/buttermilk, garlic, olives, fig or blueberries, and chopped beef. It’s commonly made into spreads, such as liver pâté or foie gras, or used to make liver sausage. (10)

    My favorite way to consume liver is to eat chicken liver pate. If you’ve never tried it before, chicken liver pate actually tastes delicious, and while more and more restaurants serve duck or chicken liver pate, it’s a very easy recipe to make at home. Here’s how you can make chicken liver pate at home:

    • Take your uncooked chicken liver and add honey, onions and other spices like garlic. Mix it all together, until you have a chicken liver pate. This tastes absolutely amazing on something like nutrient-rich cucumber or sourdough bread.
    • You can also put chicken liver in chicken bean soup. You could take some white beans and chicken, throw some liver in there, and it adds a little bit of a good flavor while also preventing wasting the liver.
    • Beef liver, unfortunately, doesn’t taste as good as chicken liver, but you can use it in a couple of different ways. You could throw it in a blender and down it as a drink, or you could cook up beef liver and consume it with loads of nutrition-rich onions and flavorings. You cook it just like you would a steak: Sauté it well and cover it in garlic and onions. It’s actually pretty tasty if you consume small bites of it along with a steak.

    Is Liver Good for You? Historical Facts About Eating Liver

    According to the Weston A. Price Foundation, “Practically every cuisine has liver specialties. Some cultures place such a high value on liver that human hands can’t touch it … Throughout most of recorded time humans have preferred liver over steak by a large margin, regarding it as a source of great strength and as providing almost magical curative powers.” (11)

    In his book “Nutrition and Degenerative Disease,” Dr. Price traveled the world to study the traditional diets of 14 different populations. He found that nearly every group included organ meats in their diets in some form, as this helped them avoid disease and reproduce successfully.

    In Traditional Chinese Medicine, liver has long been viewed as a nutrient-providing powerhouse. Eating organ meats is believed to help replenish depleted nutrition stores and support the functions of one’s own organs. (12) For many centuries, liver has been eaten by hunter-gatherers, such as those living in parts of Africa, who subsided on mostly animals like moose and deer. Liver was a valuable source of protein and nutrients when food was scarce, including in colder climates when plant foods were hard to grow.

    In Medieval Europe, liver was a popular ingredient used in dumplings, terrines, sausages and puddings. In Asia, liver has a long history of use in broths and stews and is sometimes used to thicken recipes. In Japan, liver has always been considered an important food for pregnant women. Today, liver is still commonly consumed in France, Argentina, India, Spain, Russia, parts of Scandinavia and parts of the Middle East. For example, liver and onions is still a popular dish throughout Latin America, such as in Spain or Portugal.

    Is Liver Good for You? Potential Side Effects: Are There Any Dangers from Eating Liver?

    You can tell by now that liver is a very healthy food for most people, but is liver bad to for any reason? There are certain pros and cons of eating liver to be aware of. For example, if you already have high iron or copper levels, then limiting your consumption of liver and other organ meats is a good idea. If you are taking high doses of vitamin A in supplement form (for most people this is not recommended) then be cautious about consuming liver, since this may potentially raise your vitamin A level to overly high amounts. Very high vitamin A intake can potentially be toxic and should be avoided, especially during pregnancy or in childhood.

    In regard to eating raw liver, only do this if you’re sure that the product is fresh and derived from a healthy animal that was raised properly. Many health authorities warn against eating raw liver due to the risk for contamination with bacteria, but anecdotal evidence suggests the risk is lower if you purchase fresh, quality organ meats. (13) Freezing and cooking liver can help reduce the risk for bacteria. Liver is usually safe for children to eat starting at around 6 months old. Keep in mind that for both children and adults, only small servings of organ meats are needed, so more is not always better.

    Final Thoughts on Is Liver Good for You

    • Many people wonder, “Is liver good for you?”
    • Liver is an organ found in all vertebrate animals that is edible and packed with nutrients. Chicken liver and beef/calf liver are the two most widely available types of liver, although you may also be able to find lamb, mutton, goose, cod fish liver and other types.
    • Is liver good for you? Liver is good for you because it provides high amounts of vitamin B12, vitamin A, other B vitamins, iron, phosphorus, protein, CoQ10 and more.
    • Benefits of eating liver (whether cooked or raw) include preventing anemia, helping with fertility and a healthy pregnancy, improving detoxification, preventing deficiencies in B vitamins, and supporting liver function.

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    Institution:

    School of Medicine and Dentistry at the University of Rochester Medical Center

    Researchers:

    Impact:

    Pernicious anemia, a disease in which not enough red blood cells are present due to a lack of vitamin B12, was a fatal disease around the world up until 1926, when Whipple and his research partners proved that a daily dose of a half a pound of beef liver, or raw liver juice, could control the disease. Chemists later developed a concentrated liver juice, followed by a much more powerful injectable liver extract that reduced the cost of treatment. Whipple, Murphy and Minot shared the Nobel Prize in 1934 for their work, which ultimately led to the discovery and synthesis of vitamin B12 (cobalamin), and officially took pernicious anemia off the list of deadly medical problems.

    Timeline:

    Whipple and Robscheit-Robbins made the discovery during experiments from 1917 through the early 1920s, in which dogs were bled to make them anemic then fed various foods to see which would make them recover most rapidly. They discovered ingesting large amounts of liver seemed to cure anemia from blood loss, and then tried it as a treatment for pernicious anemia, reporting improvement. Minot and Murphy then worked to isolate the curative property in liver, and in 1926 showed it was contained in raw liver juice. Other scientists discovered Vitamin B12 as the active curative ingredient.

    Fresh fish, delicious vegetables, covered in fiber-filled rice.

    Sushi.

    You’ve probably seen or eaten sushi before, but have you thought about the extensive benefits of sushi? Sushi is a wholesome meal that has the health benefits of rice, the meat that is used in it and all the other nutrients from the various vegetables that are wrapped in it. There are many types of sushi and different combinations of meat, vegetables and rice rolls. The variety of sushi is always expanding and new types of sushi are being made every day. In addition to the flavorful taste, some benefits include preventing weight gain, improving heart health and hormone balance. By incorporating sushi in your diet, you will have a healthy, tasty meal with numerous benefits.

    Benefit#1: Sushi is heart healthy.

    With cardiovascular disease being the leading cause of death in America, having a diet that is rich in heart-healthy foods is a great way to prevent cardiovascular disease. The sushi that have fish allows your body to consume unsaturated fats from fish called omega-3 fatty acids; Omega-3 fatty acids are a type of unsaturated fat that reduces swelling in the body. This will help protect against damaged blood vessels that lead to strokes and heart attacks. The Mayo Clinic recommends one to two servings of fish a week to help prevent cardiovascular disease; sushi is definitely a great source of those fish servings you’re looking for. The omega-3 fatty acids may lower blood pressure, heart failure risk and irregular heartbeats. Sushi is one tasty step you can take today to help prevent cardiovascular disease!

    Benefit#2: Sushi helps prevent weight gain.

    The majority of foods that we consume on a daily basis are filled with greasy oils and high calories. Although there are various types of sushi, the majority of them are less than 300 calories per serving. The low calories in sushi will help you be in a calorie deficit and put you on track to lose weight. You are more likely to see better results if you substitute the white rice in sushi for brown rice, but both are healthy options. A study done at the University of Copenhagen showed that having a low-calorie diet helps activate the appetite inhibiting hormone. This hormone will help suppress your appetite, so you’re not as hungry. Since sushi is low in calories, it is a great meal to incorporate in your diet to make sure you are consuming a healthy amount of calories and prevent weight gain.

    Benefit#3: Sushi is a great source of carbohydrates and protein.

    The rice and various fish in sushi make it a great source of carbohydrates. Whether the sushi you’re eating is tuna, salmon, crab or any other type of sushi, these types of fish are a great source of lean protein. Additionally, the rice that is wrapped around sushi is a good source of carbohydrates; one serving of sushi can have up to 65.9 grams of carbohydrates! The rice in sushi is also rich in fiber. One serving of sushi can meet almost 10% of your daily fiber recommendation.

    Benefit#4: Sushi improves hormone balance

    In addition to all of the nutritional benefits, sushi can help improve hormone balance. Iodine deficiency is one of the leading causes of hormone imbalance; sufficient levels of iodine can help prevent hormone imbalance in healthy individuals. Iodine deficiency is more harmful to women since iodine affects estrogen levels in the ovaries. By having a diet that incorporates iodine, this can lower the chances of estrogen-induced illnesses like ovarian and breast cancer. Various sushi rolls incorporate Nori, a type of red seaweed; it is one of the more common types of seaweed. There’s up to 43 mcg per gram of iodine in Nori seaweed and that is nearly 1/3rd of recommended daily iodine intake.

    Benefit#5: Sushi improves circulation.

    Sushi is a food that is rich in iron. The iron in sushi comes from the various types of fish that are used. This is a great health benefit because iron is vital for red blood cell production. The adult daily requirement for iron is 1.8 mg; depending on the type of sushi you’re eating, one serving can have up to 3 or 4 mg of iron and this would meet your daily requirement. When your iron levels are healthy, you will have proper blood circulation. Sufficient iron in your diet will also protect from illnesses like anemia or any other iron-deficiency related illnesses.

    The Risk: Sushi has some health risks.

    Although sushi has a ton of health benefits, there’s some risk of mercury ingestion if too much sushi is eaten. Depending on the type of sushi, the mercury levels can fluctuate; mercury consumption isn’t good for some individuals like breastfeeding or pregnant women. A great alternative to just eating sushi is Teishoku. Teishoku is a wholesome Japanese set-meal where many Japanese dishes are served as a set. Teishoku dining is based on the ichiju-issai (or “one soup, one side”) traditional meals which were offered at Zen temples. This included the main dish, soup, rice, and pickles. There are many combinations of Teishoku you can try based on your main dish and side preferences.

    Why try Teishoku?

    First you can learn what Teishoku is exactly from this post, but in conclusion, Teishoku has following benefits:

    • Teishoku is a well-balanced meal. It provides protein from the main dish, fiber from the rice, and various vegetables you can sample
    • You can try many authentic Japanese dishes at once and see which ones you like
    • It is healthy! The side dishes include foods like healthy salads, carrots, Japanese pickles, and other vegetables
    • It comes with Miso soup! You can warm, tasty Miso soup to help digest all the other foods and rice
    • It is affordable! None of Yuki’s Teishoku plates cost more than $20

    Here is the line-up of our Teishoku plate, which one is your favorite?

    • Yuki is the best sushi and Teishoku restaurant in the Richmond, Houston, and Katy areas. With an extensive lunch and dinner menu featuring sushi and Teishoku, you will have the best Japanese cuisine experience. Come in today or order online to try our renowned Teishoku, sushi and all of our menu items.

      Just think: Iron Man. Iron clad. Iron fist. It’s no coincidence the mineral conjures images of strength and energy—because that’s what it does for your body when you eat it.

      “Iron is essential for our bodies to function because it helps blood cells carry oxygen to where it’s needed,” says Margie Saidel, R.D. at Chartwells K12. That’s especially important if you’re working out on the reg, since your muscles need a regular supply of oxygen, especially if they’re under a lot of strain (ahem, that killer HIIT class).

      “Since our bodies don’t make iron, we need to consume it as part of our diet every day,” says Saidel. The average woman between 19 to 50 years old needs about 18 milligrams of iron per day, she says—ideally from foods.

      While people traditionally associate iron with red meat, the nutrient also crops up in plant-based foods, too. But the iron in plants is a tad different—it’s called non-heme iron, says Kelly Schmidt, R.D., and it “isn’t as well absorbed, so you will need far more of it.” According to the National Institues of Health, vegetarians require about 32 milligrams of iron per day to meet their needs.

      Looking for other sources of iron in your diet? Try any one of these delicious options:

      Lentils

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      Iron: 7 mg per serving

      Lentils are so versatile—the high-protein pulses are delicious as a side-dish ingredient or part of a heartier, meat-free meal. They’re also packed with fiber and vitamin A.

      Per 1 cup serving (cooked): 230 calories, 0.8 g fat (0 g sat fat), 4 mg sodium, 40 g carbohydrates, 4 g of sugar, 16 g fiber, 18 g protein.

      Spinach

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      Iron: 6 mg per serving

      Popeye had the right idea—spinach has tons of vitamin A, calcium, and potassium to help strengthen your muscles.

      Per 1-cup serving (cooked): 42 calories, 0 g fat (0 g saturated), 6 g carbs, 0 g sugar, 126 mg sodium, 4 g fiber, 6 g protein.

      White rice

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      Iron: 4 mg per serving

      Another reason to love sushi: its outside layer is loaded with iron.

      Per 1/2 serving (uncooked): 338 calories, 0.6 g fat (0 g saturated), 74 g carbs, 0.1 g sugar, 5 mg sodium, 1.2 g fiber, 6 g protein.

      Beef

      .com

      Iron: 2 mg per serving

      Not only is beef packed with iron, its high levels of protein can help you shed pounds.

      Per 4-ounce serving (uncooked): 182 calories, 8 g fat (3 g saturated), 0 g carbs, 0 g sugar, 63 mg sodium, 0 g fiber, 25 g protein.

      Kidney Beans

      .com

      Iron: 4 mg per serving

      What kidney beans lack in size, they make up for in nutrients—they’re a great source of fiber, vitamin C, and protein.

      Per can (drained): 330 calories, 3 g fat (0 g saturated), 57 g carbs, 10 g sugar, 614 mg sodium, 15 g fiber, 21 g protein.

      Oysters

      .com

      Iron: 4.4 mg of iron

      Ah, oysters—dubbed the aphrodisiacs of the sea, legend has it they rev up your libido. Plus, as we approach sniffle season, their high levels of zinc are crucial in boosting immunity.

      Per 3-ounce serving: 69 cal, 2 g fat (0.5g sat), 4 g carbs, 0 g sugar, 90 mg sodium, 2 g fiber, 8 g protein

      Chickpeas

      .com

      Iron: 3 mg per serving

      Chickpeas are also good source of fiber, which can help lower blood pressure and cholesterol. As a complex carb, they help keep you full and keep your blood sugar stable too.

      Per 1-cup serving: 270 calories, 4 g fat (0 g saturated), 45 g carbs, 8 g sugar, 11 mg sodium, 13 g fiber, 15 g protein.

      Potatoes

      .com

      Iron: 2 mg per potato

      French fries aren’t the only way to eat potatoes. Steam or bake the veggie for great taste without the extra fat or oil.

      Per medium potato (raw): 168 cal, 0.2 g fat (0 g sat), 38 g carbs, 1 g sugar, 11 mg sodium, 3 g fiber, 5 g protein.

      Tofu

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      Iron: 3 mg per serving

      The protein in soybeans, a.k.a. tofu, is easier to absorb than those of other legumes, meaning more protein bang for your buck to go with that iron.

      Per ½-cup serving: 181 cal, 11 g fat (1.6g sat), 4 g carbs, 7 g sugar, 4 mg sodium, 3 g fiber, 22 g protein.

      Sardines

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      Iron: 2.2 mg per serving

      Sardines have a pretty impressive amount of iron in them—and like other fish, they’re also packed with heart-healthy omega-3 fatty acids. So…maybe you should actually try it on a pizza one of these days. (Or just really embrace Caesar salad.)

      Per 1/2-cup serving: 155 cal, 9 g fat (6g sat), 0 g carbs, 0 g sugar, 229 mg sodium, 0 g fiber, 18 g protein.

      Mussels

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      Iron: 6 mg per serving

      The moules et frites at that cute French bistro down the street are calling your name. Mussels contain over three times your recommended daily value of B12, a mineral proven to reduce symptoms of depression (when paired with appropriate pharmacological treatments) and help prevent neural tube defects. Compared to other seafood, they’re super affordable, too.

      Per 3-ounce serving: 146 cal, 4 g fat (1g sat), 6 g carbs, 0 g sugar, 314 mg sodium, 2 g fiber, 20 g protein

      Fortified oats

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      Iron: 14 mg per serving

      Oats are an especially stellar option for gluten-free folks looking for a high-fiber source of carbohydrates and iron.

      Per 1-cup cooked serving: 159 cal, 3 g fat (6g sat), 27 g carbs, 1 g sugar, 115 mg sodium, 4 g fiber, 6 g protein.

      White beans

      Getty Images

      Iron: 5 mg per serving

      The unsung heroes of the legume family make a mean chickpea hummus alternative when mashed with a little olive oil, salt, and garlic (and a little paprika if you’re feeling fancy).

      Per 1-cup serving: 254 cal, 1 g fat (0 g sat), 46 g carbs, 4 g sugar, 13 mg sodium, 19 g fiber, 16 g protein.

      Chia seeds

      Aniko Hobel/Getty

      Iron: 2 mg per serving

      Chia has long been a hot commodity in the healthy living world, thanks to its high content of omega-3s. Now you can add another reason to love the ancient seed—it’s a good source of iron.

      Per 1-ounce serving: 138 cal, 8 g fat (1 g sat), 12 g carbs, 5 mg sodium, 10 g fiber, 5 g protein.

      Kenny Thapoung Social Media Editor When I’m not stalking future-but-never-going-to-happen husbands on Facebook, you can catch me eating at one of NYC’s B-rated or below dining establishments—A-rated restaurants are for basics. Marissa Miller Marissa Miller has spent a decade editing and reporting on women’s health issues from an intersectional lens with a focus on peer-reviewed nutrition, fitness trends, mental health, skincare, reproductive rights and beyond.

      If you haven’t eaten sushi yet, there is a good chance that you will rush to a sushi parlour after reading this article. It’s considered a staple food in Japan for more than 200 years. Based on its excellent nutritional value, it’s good for the heart, brain, and the immune system.

      Some of the impressive health benefits of sushi includes weight loss, hormone balance, and free radical-scavenging properties. Based on how you consume sushi, the most popular ingredients of it are rice, wasabi, and ginger. All of which have nutritive compounds and powerful antioxidants to protect against cancer, degenerative diseases, and diabetes.

      That said, it’s time to learn the science-backed health benefits of this international dish.

      1. Regular Intake Of Sushi Prevents Weight Gain

      It is generally known that taking care of your body is much easier with the help of a stable low-calorie diet and regular exercise. Recent studies have once again proved why low-calorie foods help obese individuals to lose weight in a healthy manner.

      Sushi contains very little calories that help maintain body weight. Even though there are different types of sushi, most of them contain less than 300 calories with very low fat. (1)

      A study on overweight and obese people showed that low-calorie diets activate the body’s appetite inhibiting hormone. Obese individuals have very low levels of this hormone which has a direct impact on hunger and diet. (2)

      The study showed that 20 obese individuals followed a healthy, low-calorie diet for 8 weeks. The results proved that there was a significant weight loss due to consistent intake of healthy foods. Interestingly, sushi is one such low-calorie food with weight management benefits.

      Key Takeaway: Packed with very low calories and fats, sushi is a healthy meal for people looking forward to losing weight. It’s best for obese and overweight individuals who want to reduce body fat in a healthy manner.

      2. Sushi Contains Iodine Which Prevents Hypothyroidism

      Iodine is a nutritive mineral required for proper thyroid hormone production. Without sufficient levels of iodine in the body, it might lead to severe thyroid conditions such as hypothyroidism.

      Along with hypothyroidism, you can also suffer from goiter, pregnancy-related problems, and hormonal imbalance. This is because iodine helps in the stimulation and development of thyroid hormone.

      The thyroid hormone controls most metabolic processes in the body. Abnormal thyroid hormone levels can also cause weight gain, blood pressure problems, and autoimmune diseases. Hence sufficient intake of iodine, present in sushi, is essential. (3)

      On the other hand, a research linked iodine supplementation with material thyroid function. This study showed that pregnant women who consumed low levels of iodine were at a higher risk of thyroid dysfunction. Whereas, those who consumed high levels showed reduced thyroid stimulating hormones which restricted thyroid dysfunction. (4)

      Key Takeaway: There’s plenty of evidence to prove that iodine plays an important role in the production of thyroid hormone in both men and women. It even has a positive effect on pregnant women to reduce risk of thyroid dysfunction.

      3. Sushi Is A Good Source Of Antioxidants To Prevent Diseases

      You will find sushi is all sorts of varieties and one of them is made with wasabi. Wasabi sushi rolls are vital for preventing inflammatory-induced diseases. It can also be an excellent free radical scavenging meal for most people.

      A study concluded that wasabi contains powerful allylisothiocyanate. This compound shows impressive oxidant inhibitory effects for conditions such as infections and food poisoning.

      Wasabi also prohibited the production of superoxide and oxidant compounds in the body for reducing excessive inflammation and oxidative stress. (5)

      Another study claimed that foods with plenty of antioxidants help reduce risk of developing heart diseases, cancer, and other proinflammatory conditions. A big contribution to sushi’s antioxidant strength lies in its omega-3 fatty acids content. It reduces inflammatory-markers in the body such as high blood pressure to treat heart diseases. (6)

      Key Takeaway: Rich in antioxidants, sushi is vital for healthy antioxidant capacity in the body. It reduces inflammation and oxidative stress to lower chances of cardiovascular disease, cancer, and infections.

      4. Omega-3 Fatty Acid In Sushi Suppresses The Development Of Lupus

      Lupus is a chronic autoimmune disease characterized by damaged skin, joints, and organ cells. Environmental or genetic factors can influence the production of unhealthy immune cells in the body.

      So as a result, the body’s immune system is unable to distinguish between good and bad cells. This leads to the production of autoantibodies that attack and kill healthy cells. (7)

      A recent study suggested that the presence of omega-3 fatty acid in the body can help prevent lupus and similar autoimmune diseases. Omega-3 fatty acid is also considered as DHA or docosahexaenoic acid, which plays a hand in positively impacting lupus production. (8)

      DHA blocks the production of a toxic mineral called quartz which is responsible for the development of lupus. The study proved that there was a 99% improvement in lupus lesions in the lungs because of a higher omega-3 fatty acids intake.

      It helps in the construction of healthy immune cells and promotes a healthier response to fight against autoantibodies.

      Key Takeaway: According to multiple studies, the anti-inflammatory and powerful properties of omega-3 fatty acids can help prevent the development of lupus. It can lowers your chances of suffering from any other autoimmune disease triggered by a toxic mineral called quartz.

      5. Sushi Plays An Important Role In Treating Major Depression

      Major Depressive Disorder is a recurrent condition affecting many people worldwide. But recent studies suggest that a regular intake in certain types of nutrients, including omega-3 fatty acid, can aid depression.

      Omega-3 fatty acids are essential compounds for the proper functioning of the central nervous system. It prevents the development of major depression by lowering effects of brain phospholipids. These enzymes negatively impact brain cells causing severe depression.

      People with irregular omega-3 fatty acids intake had mild depressive disorder than non-depressed participants. (9)

      Another analysis showed that an increase in DHA, that is omega-3 fatty acid, showed a 59% decrease in depressive symptoms.

      To treat such a mental disorder, your body requires plenty of nutrient intake such as vitamins, minerals, antioxidants, and omega-3 fatty acids. Any sort nutrient deficiency in the body can trigger depressive symptoms. (10)

      Key Takeaway: A proper intake of omega-3 fatty acids is essential for preventing major depressive disorder in both men and women. Deficiencies in selenium, iron, vitamins, and other nutrients present in sushi can also cause depression.

      6. Daily Consumption Of Sushi Can Promote Hormone Balance

      As you already know that iodine plays an important role in the production of thyroid hormone. But what you don’t know is that it also plays a hand at preventing hormone imbalance in healthy individuals.

      For proper stimulation and sensitivity of hormones in the body, you need adequate iodine content in the bloodstream. And iodine deficiency can cause inactive and abnormal hormones which could cause weight gain, excessive hair growth in women, and skin problems.

      Iodine helps maintain healthy estrogen levels in the ovaries. For women, iodine supplementation is very important as it reduces rapid estrogen growth and increased estrogen sensitivity in the body. (11)

      This can lower chances of developing hormone-induced cancers in the breast, ovaries, and other parts of the body.

      It is also established that lack of iodine can lead to long-term inflammation in the thyroid. This could suppress proper regulation of all essential hormones in the body. It can also lead to diseases such as depression, diabetes, ADHD, and ovarian cysts.

      Key Takeaway: Iodine deficiency is a serious condition that could lead to many problems. Apart from thyroid dysfunction, it can cause hormonal imbalance, cancer, and diabetes. The proper supplementation of iodine, with the help of sushi, is essential for maintaining hormone balance.

      7. Sufficient Digestion Of Sushi In The Body Can Prevent Heart Diseases

      Many sushi dishes contain powerful antioxidants, vitamins, and minerals. But the most surprising nutritional factor about sushi is that it contains “good” cholesterol.

      Studies have also mentioned the positive health benefits of consuming “good” cholesterol foods. One such study associated it with cardiovascular diseases.

      “Good” cholesterol or HDL, helps eliminate fat from arteries which offers better blood circulation to other parts of the body. This prevents plaque buildup and hence reduces risk of heart disease. (12)

      With over 25,000 men and women participants, this study concluded that people with better HDL levels in the body showed less chances of cholesterol-induced plaque buildup, artery inflammation, and low cholesterol efflux.

      Another study shed light on HDL’s anti-inflammatory properties. It helps control inflammatory markers in the body while promoting a stronger anti-inflammatory response. Diseases such as thrombosis, heart attacks, and strokes are greatly affected by high cholesterol levels. It increases the production of toxic deposits in the bloodstream, which blocks arteries. (13)

      Key Takeaway: Beyond the antioxidant and anti-inflammatory health benefits of sushi, it also lowers arteries buildup and heart diseases. The HDL compound present in sushi fights against artery inflammation in unhealthy blood vessels.

      8. Sushi Is Good For Maintaining Healthy Blood Glucose Levels

      Abnormal blood glucose levels has a direct impact on metabolic, digestive, and heart health. It may lead to hypertension, diabetes, obesity, and metabolic syndrome. Hence, foods high in HDL cholesterol are considered good for preventing high glucose levels in the blood.

      The way HDL cholesterol, present in sushi, helps control blood glucose level is that it enhances skeletal muscle function in the body. This plays a major role in the proper metabolic function.

      Another interesting fact about HDL cholesterol is its ability to strengthen muscle function associated with high blood glucose levels. It improves better fat metabolism in the mitochondria and prevents fibroblast growth.

      This helps resist mitochondrial dysfunction, one of the leading causes of high blood glucose levels in unhealthy individuals. (14)

      Researchers who investigated this study found that HDL cholesterol promotes healthy glucose metabolism on a cellular level. Hence, reducing risk of type 2 diabetes and heart disease.

      Key Takeaway: Humans with low HDL cholesterol levels are a potential target of high blood glucose and abnormal muscle performance. Proper intake of sushi, containing HDL cholesterol, can help alleviate such inflammatory symptoms.

      9. Sushi Contains Small Amounts Of Ginger Which Helps Reduce Inflammation

      Common sushi dishes high in antioxidants contain ginger, wasabi, and soy sauce.

      The antioxidant and anti-inflammatory properties of ginger play a major role in reducing various types of cancers, diseases, and infections in the body. Reactive oxygen species, also know as free radicals, can cause severe oxidative stress due to low antioxidant capacity in the body.

      Hence, you need to increase your antioxidant intake to lower your chances of developing chronic inflammatory diseases. Ginger contains non-volatile pungent compounds that have a potential for dealing with multiple diseases. These compounds include gingerols, paradols, and zingerones.

      If you are a victim to degenerative disorders, ulcers, and microbial conditions, you can help reduce its symptoms with a regular ginger intake. (15)

      Animal studies have proved that increased ginger intake can inhibit cytokines and prostaglandin enzymes in the body. These are some of the inflammatory-markers that cause chronic illnesses.

      Key Takeaway: Conditions such as asthma, ulcers, infections, skin diseases, etc. can be diminished with a regular sushi diet. This is because sushi contains good amounts of ginger with anti-inflammatory properties.

      10. Consumption Of Sushi May Prevent Tooth Decay

      Wasabi is a Japanese sushi dish which helps prevent cavities and other forms of tooth decay in humans.

      Wasabi consists of powerful chemicals compounds including isothiocyanates which reduce bacterial growth in the mouth. Bacterias such as streptococcus mutan is the leading cause of dental caries, cavity, and tooth decay.

      Furthermore, wasabi consumption is directly linked to lowering preventing bacterial accumulation in the mouth to prevent bad breath.

      Another health benefits that have a direct impact on preventing tooth decay are wasabi’s anti-inflammatory and antimicrobial properties. Based on multiple test-tube studies, it is proven that wasabi, in its raw form, can improve oral health and restrict production of dangerous bacteria in the mouth. (16)

      Key Takeaway: Wasabi is the common ingredient present in sushi as it’s a popular Japanese sushi dish. The powerful anti-inflammatory chemical compounds present in wasabi prevent bacterial accumulation in different parts of the mouth like the teeth, tongue, and gum.

      11. Sushi Is An Effective Anti-Carcinogenic Food

      Sushi contains more than just fish, which makes it a powerhouse of nutrients such as ginger, selenium, vitamins, and minerals.

      One study proved that an increase in ginger consumption can positively impact gastrointestinal cancer. Gastrointestinal cancer is the cancer of the digestive system, targeting the stomach, intestines, rectum, esophagus, and the anus.

      The common compounds present in ginger have powerful anti-cancer properties. In animal studies, it was proven that an increase in ginger-induced phenolic compounds in the body has both chemopreventive and chemotherapeutic effects. (17)

      Moving forward, an increase in selenium-rich foods, such as sushi, target cancer cell receptors that encourage breast cancer tumor growth. Breast cancer patients undergoing chemotherapy can show a higher risk of destroying uncontrolled cancer cells with the help of selenium. (18)

      Selenium also decreases risk of developing bladder cancer by reducing cellular damage caused by oxidative stress. This study was conducted on women with very low levels of selenium intake. (19)

      Key Takeaway: There are few nutrients present in sushi such as selenium and ginger that can boost your immune system against cancer cells proliferation. It fights against many types of cancers including breast cancer, gastrointestinal cancer, bladder cancer, and pancreatic cancer.

      12. Ascorbic Acid Present In Sushi Help Reduce Skin Infections

      You must have seen skin creams and skin therapy treatments focusing on vitamin C to reduce pigmentation and fight signs of aging. Well, sushi has plenty of vitamin C for healthy, glowing skin.

      Vitamin C, also known as ascorbic acid, contains powerful antioxidants. These compounds fight on a cellular level to prevent skin cell damage. It protects the skin against UV radiation, sun exposure, and harmful toxins present in the air.

      Studies suggests that a vitamin C deficiency can cause increase in skin oxygen species and damaged cells. A high vitamin C content can help promote proper keratinocytes transportation. This effectively reduces skin damage and improves epidermis health. (20)

      To treat vitamin C deficiency, with the help of sushi, you can consume 10 mg of vitamin C on a daily basis. This reduces symptoms of scurvy, bleeding, skin inflammation, and other symptoms.

      Key Takeaway: Daily consumption of vitamin C is essential for photoprotection and aging. It helps protect the skin against excessive sun exposure, UV radiation, wrinkles, and scurvy.

      13. Sushi Might Inhibit Iron Deficiency In The Body

      Did you know that sufficient levels of iron in your body can promote muscle health? It also helps in energy production and better hemoglobin transportation.

      Irons plays an important role as a healthy protein for preventing muscle cell damage in the body. Our body requires proper oxygen supply to and from muscle cells to reduce weakness, fatigue, and muscle pain. Without proper hemoglobin count, muscle cell performance is weakened. And this causes muscle-related diseases.

      By impacting proper energy production and DNA synthesis, iron can help alleviate muscle tension and increase hemoglobin count in the bloodstream. (21)

      Any level of iron deficiency can cause increased heart rate, muscle soreness, lack of energy, and palpitations. That’s why a regular intake of sushi for its high iron content is very important.

      Another study focusing on iron deficiency anemia showed that low levels of iron the body might cause hearing loss in adults. Factors such as low hemoglobin levels and iron deficiency can have a direct impact on hearing loss. (22)

      Key Takeaway: Sushi contains good amounts of iron that is considered to have muscle-building and health-promoting properties. It boosts the body’s ability to transport oxygen to different parts of the body, especially muscle cells for better mobility. It also reduces iron deficiency anemia-induced hearing loss.

      14. The Antibacterial Properties Of Sushi Fights Against Helicobacter Pylori

      Helicobacter pylori is a harmful bacteria that causes gastric ulcers and other digestive problems. It sticks to the inner linings of the stomach or the small intestine. Studies also suggest that the presence of helicobacter pylori in the digestive system can also cause stomach cancer. (23)

      The powerful antibacterial properties of wasabi, a type of Japanese sushi, can suppress the development of this bacteria. The stems, leaves, and the roots of wasabi contain a powerful compound called AIT that helps in fighting against H. pylori. (24)

      It improves digestion and the health of the colon, stomach, and intestines. Furthermore, it also induces a normal metabolic and digestive response to dangerous bacterias that might get into your daily diet due to pollution.

      Key Takeaway: The presence of helicobacter pylori in the digestive system can make you nauseas. It can lead to digestive ulcers, stomach cancer, and other gastrointestinal problems. Obtaining enough antibacterial compounds from sushi can protect you from such symptoms.

      15. The Omega-3 Fatty Acid In Sushi May Inhibit Development Of Atherosclerosis

      Atherosclerosis is a type of cardiovascular disease characterized by blocked arteries. It was observed that omega-3 fatty acids are directly linked to lowering chances developing high blood pressure and high cholesterol levels in the body.

      These factors may a role in the development of atherosclerosis. It enhances the healthy oxygenation process to other parts of the body. This directly increases the body’s immune response and metabolism.

      The study on clogged arteries was conducted on 3045 adults with an increase in omega-3 supplementation. It concluded that increasing omega-3 intake can prevent clogged arteries and other symptoms related to atherosclerosis. (25)

      Key Takeaway: Sufficient levels omega-3 fatty acids in the body can help alleviate blocked arteries which is a major contributor of atherosclerosis. The antioxidant and anti-inflammatory properties of this compound can protect from chronic heart diseases.

      5 Easy To Roll Sushi Recipes

      When preparing sushi, you’re not just cooking sushi but practising art too. The Japanese dish is considered to be an art form and pretty intimidating as well. And this is why many people believe that the job is done best by professionals. But that’s not true.

      Anybody can learn how to cook something as exquisite as sushi even at home. Practice makes everyone perfect, doesn’t it? So once you decide to prepare sushi in the comforts of your home, the options for recipes are endless. Time to find out some of them!

      1. California Style Sushi Roll

      Ask any sushi lover and she’ll tell you how delicious these california style rolls are when served with wasabi and soy sauce.

      Ingredients:

      2-1/2 tbsp of sesame seeds

      1 tbsp of white sugar

      1 cup of water

      1 cucumber, thinly sliced

      1/4 cup of rice vinegar

      2 pitted and peeled avocados, sliced

      1/4 cup of mayonnaise

      1 cup of short-grain rice, uncooked

      8 sheets of dry seaweed nori

      1/2 cup of finely chopped imitation crabmeat

      Method:

      1. Wash the short-grain rice thoroughly. Then drain it and put it in a rice cooker or pan with a lid. Pour a cup of water into this and boil the rice until it starts to simmer. Once the top part of the rice dries up, which should not take more than 15 minutes, remove from heat. Let the rice stand like that for 10-15 minutes. During this time, the rice absorbs the remaining water.

      2. Mix the sugar and rice vinegar in a bowl until all the sugar dissolves. Then pour this mixture into the rice pan and combine it thoroughly. Set this aside.

      3. Then in another bowl, bring together mayonnaise and crabmeat. Set this aside too.

      4. Now it’s time to roll that sushi. You need a rolling mat made of bamboo for this. Cover the mat using plastic wrap. On top of this wrap, lay out one nori sheet with the shiny part down.

      5. Then wet your fingers and pat an even, thin layer of the cooked rice on top of the nori. Just make sure that you leave a tiny part of the sheet’s bottom edge uncovered.

      6. Sprinkle 1/2 tsp of the sesame seeds over this before gently pressing them onto the rice. Now it’s safe to flip the sheet to keep the seaweed side facing upwards.

      7. After that, it’s time to line up 1 tbsp of the mixture of imitation crab along with 3 avocado and 3 cucumber slices. Now you can pick up that uncovered edge of the bamboo sheet and fold it. This means you’re closing the filling to roll that sushi. Once you finish rolling, wrap the sushi inside the mat before gently squeezing it.

      8. Finally, cut the roll into pieces using a sharp knife. But please make sure that this knife is completely wet. And there you have it, your California style sushi rolls are ready.

      2. Pesto and Egg Sushi

      We all love sushi rolls, don’t we? So here’s another sushi roll recipe with an exquisite pesto taste. Pair them up with pickled ginger, wasabi, and soy sauce for best results.

      Ingredients:

      6 sheets of dry seaweed nori

      4 cups of water

      6 beaten eggs

      1/4 cup of basil pesto

      2 cups of uncooked rice, glutinous white

      Pepper and salt to taste

      Method:

      1. Bring together water and rice in a pan and boil it. Once it starts to boil, reduce the heat and cover the pan. Let it cook for 15-20 minutes. After this time, all the water will get absorbed so this is when you turn off the heat and let the rice stand for 10-15 minutes. You can then transfer the rice into a separate bowl for it to cool properly.

      2. Then apply some cooking spray on a skillet and set it over medium flame. Crack the eggs into this and scramble them until they’re cooked. Add seasoning and set them aside.

      3. Lay a nori sheet on your sushi mat. Make sure that your fingers are wet for this process. Press down a layer of the cooked rice onto the sheet’s half portion. Then place pesto across this layer. Top it off with another layer of egg.

      4. Now you can roll this nori sheet over the egg, pesto, and rice till you reach the part that’s empty. Make the end wet before rolling it up to seal the whole thing. Cut this roll into small serving size rolls, and that’s about it.

      3. Spicy Tuna Sushi Rolls

      The name of the recipe says it all. There’s no reason why anybody wouldn’t like to try this delicious recipe of spicy seafood-infused rolls.

      Ingredients:

      1 tsp of lemon juice, fresh

      1 tbsp of mayonnaise

      1/2 tsp of sesame oil

      1 tsp of chilli sauce, the spicy one

      Tuna dices

      6 sheets of dry seaweed nori

      2 cups of sushi rice

      12 thick avocado slices

      Method:

      1. The first step is to mix together the first 5 ingredients in a bowl.

      2. The second step is to begin the rolling process. Take a sheet of nori and break into two. One half of the nori should be facing you, the rough side to be specific.

      3. Wet your fingers to grab some sushi rice and turn it into a small ball. Place this over the nori before you spread it across the sheet. Please make sure that you don’t press on the rice. Once that is complete, flip the sheet over to get the nori’s smooth side facing you this time.

      4. Time to fill it up. Load the sheet with all the good stuff. This includes two avocado slices along with the spicy mayo-covered tuna dices.

      5. Now you can close that bamboo mat over the filling only to tighten it from all the sides. Roll the mat till the end. Then feel free to use a wet, sharp knife to slice the roll into several pieces. This is it, time to savor the spicy tuna sushi rolls!

      4. Deconstructed Sushi

      This recipe saves the day for those who don’t have a rolling mat or the nori to prepare sushi rolls. It is a delightful version of rice salad with an array of savory ingredients.

      Ingredients:

      For the rice:

      1 tsp of fresh grated garlic

      1 tsp of fresh grated ginger

      1/2 tsp of salt

      1 cup of jasmine rice

      A single bay leaf

      1-1/4 cups of chicken broth

      For the sushi:

      1 tbsp of sesame seeds, toasted

      4 ounces of shredded imitation crabmeat

      A pinch of salt

      Half a yellow squash, sliced into pieces

      Half a cucumber, sliced into pieces

      Half a zucchini, sliced into pieces

      Method:

      1. Combine together bay leaf, 1/2 tsp of salt, garlic, ginger, rice, and chicken broth in a medium-sized pot. Boil this mixture, then reduce the heat and cover the pot. Let it simmer until the rice becomes tender, which should not take more than 20 minutes. Then turn off the heat and let the rice cool for at least half an hour.

      2. In the meantime, bring together cucumber and salt in a small bowl. Then add the remaining ingredients; sesame seeds, squash, zucchini, and crabmeat. Once you’ve combined all these together, add them to the rice mixture. And you’ve successfully constructed your deconstructed sushi rice salad.

      5. Chakin Sushi

      If you want a taste of Japanese food festival, then this recipe is the way to go!

      Ingredients:

      3 tbsp of rice vinegar

      1 tbsp of vegetable oil

      2 tbsp of white sugar

      2 tbsp of sesame seeds, black

      3 beaten eggs

      1 cup of sushi rice

      1 tsp of salt

      1/4 tsp of salt

      6 sprigs of long-stemmed Italian parsley

      Method:

      1. Boil some water with rice in a medium saucepan. Reduce the heat and cover the pan. Let the mixture simmer for at least 20 minutes. Once it cooks, spoon the rice into any large-sized bowl. Let it cool for a while.

      2. In the meantime, combine together eggs with 1/4 tsp of salt. Then take a skillet and set it over medium flame. Apply vegetable oil on the bottom. Once the skillet becomes hot, bring in only a part of that egg mixture. Spread it evenly on the pan and let it cook until the egg becomes firm on both the sides. You can repeat this process for the remaining portion of the eggs to create as many as 6 layers.

      3. Then it’s time to stir together 1 tsp of salt, sugar, and vinegar in a bowl. Place the bowl in the microwave to make it hot. Keep stirring until the sugar dissolves.

      4. Now you can fold the sesame seeds and vinegar into the warm rice.

      5. Time to assemble the whole dish. Place a sufficient amount of the cooked rice in the middle of every egg sheet. You can fold the sheet into the shape of a square. As a finishing touch, tie the parsley sprig around the dish to secure it properly.

      Wrapping It Up

      This article provides a detailed view into the nutritional value of sushi. You now know how to maximize the health-promoting effects of sushi with a simple, effective diet. Containing a mixture of ginger, vinegar-flavored rice, vegetables, and raw fish, sushi is a powerhouse of healthy nutrients. It contains protein, omega-3 fatty acids, vitamins, and minerals.

      So instead of asking yourself, ‘Is sushi really healthy for my body?’ – you can incorporate sufficient sushi meals in your diet. The most common types of sushi are extremely nutritious to lower risk of proinflammatory diseases and infections. So getting an appetite for sushi shouldn’t be a problem.

      With that out of the way, overeating sushi can have serious health complications. That’s because fish are exposed to the toxic compounds and pollution found in the sea. Also, a single sushi meal contains high amounts of salt as it’s always served with soy sauce. A great alternative to soy sauce can be incorporating miso soup with sushi.

      Is spinach really a good source of iron or not?

      Scooby has snacks. Garfield has lasagna. And Cartman has cheesy poofs. Yet none rival the relationship Popeye has with spinach. When Popeye eats spinach, his forearms triple, he gains supercharged strength and, perhaps most puzzling of all, he perpetuates one of pop culture’s greatest myths.

      Popeye first munched a mouthful of spinach in a July 3, 1932, cartoon strip. Although the sailor man wasn’t known for speaking clearly, his actions sure did: Spinach is good, and good for you. Decades later, children are still hearing parents say, “Eat your spinach” — for its iron content — “so you can be big and strong like Popeye.”

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      But that’s not exactly how the real story went. Popeye actually quipped: “Spinach is full of vitamin ‘A’ an’ tha’s what makes hoomans strong an’ helty” . Turns out, Popeye didn’t eat spinach for iron, he gobbled it for vitamin A. (Specifically, he ingested beta-carotene, which his body transformed into vitamin A.)

      Spinach, known as Spinacia oleracea, is an annual plant eaten for its elliptical leaves, which average 2 to 30 centimeters (.78 to 22 inches) in length. Although there’s not a definitive answer on which of the two main types of spinach Popeye preferred, we’re betting it was flat leaf spinach, a smooth-leaved variety that is usually canned or frozen . Curly leaf spinach, sometimes known as savoy spinach, has wrinkly leaves and is often found in pre-washed packages at supermarkets or on salad bars. It has a slightly sweet taste and, when harvested early, is called baby spinach. There’s also a hybrid of the curly and flat leaf varieties, known as semi-savoy .

      Popeye’s motivation for snacking on spinach isn’t the only myth surrounding this leafy green. Another is that spinach isn’t really a good source of iron – people just thought so due to a math error. We’ll take a look at the myths — and facts — all wrapped up in this veggie.

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      Did you know that raw spinach contains oxalic acid, an organic substance that can interfere with the absorption of essential nutrients like calcium and iron? Oxalic acid binds with calcium, making it unavailable for use by our bodies. It also attaches to quite a few other vital nutrients, and long-term consumption of foods high in oxalic acid can lead to nutrient deficiencies.

      The good news is that oxalic acid is broken down upon heating, so there is no loss of nutrients in steamed or sautéed spinach. Should you avoid raw spinach in your green drinks and salads? Is cooked spinach always the superior choice? Both fresh and cooked spinach contain about the same amount of macronutrients in a 100-gram serving (roughly 3 1/3 cups raw or 1/2 cup cooked spinach).

      Both servings are about 23 calories, 3.8 g of carbohydrates, 3 g of protein, 0.3 g of fat, and a whopping 2.4 g of fiber, which is 10 percent of the daily value.

      Raw Spinach Benefits: There is no need to shun raw spinach simply because it contains oxalic acid. It is also rich in many essential nutrients, some of which are more available to our bodies when we consume them raw. These nutrients include folate, vitamin C, niacin, riboflavin, and potassium.

      Cooked Spinach Benefits: When you eat spinach that has been heated, you will absorb higher levels of vitamins A and E, protein, fiber, zinc, thiamin, calcium, and iron. Important carotenoids, such as beta-carotene, lutein, and zeaxanthin, also become more absorbable.

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      Iron 411: Both raw and cooked spinach are excellent sources of iron, containing twice as much as other leafy greens. A 100-gram serving of raw spinach contains 2.71 mg of iron, whereas cooked spinach contains 3.57 mg. Keep in mind that iron absorption is influenced by how much iron you already have in your body and by other nutrients that you eat with your meals. For instance, vitamin C facilitates iron absorption, while other substances like tannins and polyphenols inhibit iron absorption—so the amount of iron we absorb will vary regardless of whether or not spinach is cooked.

      As with other vegetables, there are pros and cons to both raw and cooked forms. Eating a wide variety of plant foods is important for good health, and eating plant foods in both raw and cooked form will provide you with the richest array of nutrients. Remember to look for fresh spinach that is bright green and appears freshly picked; spinach that is older and paler in color has been shown to contain lower concentrations of nutrients.

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