Pregnancy/Maternity

Pregnancy, breastfeeding and sushi

Is sushi nutritious?

Most sushi contains fish and the benefits of fish have been demonstrated many times. It contains many nutrients that are essential to the development of the foetus and infant. Therefore, pregnant and nursing women should eat fish (cooked for pregnant women). Indeed, many fishes are a source of marine omega-3 fatty acids, or eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that help, among other things, developing the eyes and brain. Oily fish also contains vitamin D (useful for the formation of bones and teeth) and many other nutrients (selenium, iodine, magnesium, iron and copper). Thus, it is a good idea to eat plenty of fish throughout pregnancy and lactation.

In addition, nori seaweed, used to make maki and hosomaki also contain many vitamins and minerals (copper, folate, manganese, vitamins A and C). Not to mention the nutrients present in the fruits and vegetables often found in these tiny bites.

Are fishes all equal?

As previously mentioned, eating fish can bring many nutrients to pregnant and nursing women. However, great quantities of mercury can be found in some of these fishes. In addition to causing adverse effects in adults, this metal can harm the foetus and infant, which is why you should choose your fish well. For further information, consult our article about Omega during pregnancy.

Sushi, nigri, maki… et cetera!

Since the Japanese vocabulary is not part of our language skills, it is normal to be a little confused about so much variety.

First, let’s define sushi. It is Japanese finger food made out of vinegary rice. Sushi is a generic term that includes various types: nigri, hosomaki, sashimi, maki, etc.

Maki are usually the most popular in Japanese restaurants. Vinegary rice is combined to nori algae and bits of fish, vegetables, seafood, etc. Note that soybeans can be used to replace nori algae. In terms of sushi, creativity is a must and many restaurant plates look like works of art. It is a delight for the eyes and stomach!

In short, these small exotic bites should not be consumed during pregnancy because of the risks associated with eating raw fish. During breastfeeding, sushi can be part of a balanced diet. Attention must be paid to the principles of hygiene and health to enjoy your sushi to the fullest!

Extenso

Extenso is the nutrition web reference from the University of Montreal’s NutriUM Centre universitaire de nutrition préventive. Extenso’s mission is to raise public awareness on better nutritional health through an objective interpretation and effective circulation of current scientific knowledge about nutrition.


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