you are a spicy tuna roll aficionado or simply can’t live without your weekly
dose of a negi hamachi roll, there’s no denying it: Sushi is freaking amazing.
while you would love to schedule a nightly date with a king crab roll for one
and a platter of sashimi on the side if given the chance, you might be
wondering exactly how much sushi is safe to eat on
a regular basis.
your mind at ease, “Sushi, which is mostly made up of seaweed, rice, vegetables
and fish is a healthy meal option,” says Barbie Boules, a registered
dietitian in Illinois. (Phew.)
How freaked should I be
about mercury, though?
mercury is a concern for most people when it comes to fish, says Claire Martin,
co-founder of Being Healthfull. And rightfully so: Mercury
poisoning can cause headaches, dizziness, developmental delays, brain
damage and even organ failure.
all fish carry the same mercury risk. “The higher up on the food chain, the
more likely there is mercury, which doesn’t leave the body once the fish
ingests it,” she says. So larger fish that eat smaller fish – such as
swordfish, tuna and mackerel – are all examples of fish that tend to have
higher mercury levels, Martin says.
should moderate your consumption of these types of fish in sashimi, nigiri or
otherwise,” Martin says. “I wouldn’t eat these fish more than twice a week.”
other hand, Martin says maki sushi – those rolls you love oh-so-much – are
often made from fish that are much lower in mercury content… meaning you can
safely eat it more often. This includes salmon, crab, shrimp and eel.
balance out your nutrients (and lessen your mercury intake), Boules recommends
building your sushi order by choosing one roll (five pieces) with a low-mercury
raw fish like salmon, then loading up on veggie options or cooked shrimp and
more: 4 things you should
never order from the sushi menu
Great, so we’re all set here, right?
catch for pregnant ladies: Eating raw fish should be avoided because of the
risk of mercury poisoning and foodborne illnesses that could affect you and
your little one. (Same goes if you’re currently breastfeeding.)
says pregnant women and children should limit their consumption of fish to 226
grams per week, and steer clear of high mercury fish entirely.
The bottom line: “Overall fish
consumption should be 340g per week for healthy adults, 170 to 226g per week
for pregnant women and children,” Boules says. “Be mindful of choosing lower
This article was originally
published on www.womenshealthmag.com
Image credit: iStock