Sushi, sashimi, and California rolls are delicious staples at Japanese restaurants that many of us crave regularly. But for optimal health, nutrition experts recommend moderation. "Sushi, typically made with seaweed, rice, vegetables, and raw fish, offers a nutritious meal option," says registered dietitian Barbie Boules in Women's Health. She advises limiting intake to 10-15 pieces per week to support a balanced diet and prevent potential health issues from raw fish.
The primary concern is mercury contamination, as fish are a leading source for humans. "Predatory fish at the top of the food chain, like sharks or tuna, accumulate higher mercury levels," explains Claire Martin, co-founder of Being Healthfull. Limit these to no more than twice weekly, whether raw or cooked.
Excessive consumption can lead to headaches, dizziness, developmental delays, brain damage, or organ failure. Opt for lower-mercury options like salmon, crab, shrimp, or eel instead. "Balance your sushi platter with about six pieces of low-mercury raw fish, plus vegetarian options or cooked shrimp varieties," Boules recommends.
