5 main reasons why you should definitely include smoked salmon in your diet
Why you should include smoked salmon in your diet (photo: freepik.com)
Smoked salmon is produced by curing salmon meat with either hot or cold smoke, which imparts a unique flavor and texture to the product.
What are the 5 main health benefits of smoked salmon
Supports a healthy heart
Fatty fish, such as salmon, are rich in a type of polyunsaturated fat known as omega-3 fatty acids. These essential fatty acids cannot be produced by the body, so it is important to include them in our diet regularly. The most beneficial omega-3s, known as long-chain fatty acids, are naturally found in fatty fish in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These fatty acids are believed to support heart health and help maintain skin, joints, and hormonal balance. Beyond cardiovascular health, scientists are currently exploring the role of fish consumption in protecting against certain cancers and conditions such as asthma, high blood pressure, macular degeneration, and rheumatoid arthritis.
Supports brain function
Research shows that regular consumption of omega-3 fatty acids can reduce age-related brain loss and potentially improve memory. Studies examining the role of fatty fish have demonstrated benefits in conditions such as Alzheimer’s disease, depression, and multiple sclerosis.
May have anti-inflammatory effects
Fatty fish plays a crucial role in mitigating inflammation, which is key in managing several chronic diseases, including diabetes and cancer. Studies indicate that consuming fatty fish, such as salmon, can reduce levels of markers associated with inflammation.
Protects against cancer
The pink color of salmon comes from its high level of a protective antioxidant called astaxanthin. This compound is linked to a lower risk of cardiovascular diseases by improving cholesterol levels and working alongside omega-3 fatty acids to protect the brain and nervous system.
Supports healthy aging
Salmon is a great source of protein, which is essential for maintaining bone health, preventing muscle loss, and aiding the body in healing and recovery. Its high content of astaxanthin may help preserve skin elasticity, reduce signs of aging, and protect the skin from UV damage.
Is smoked salmon safe for everyone
It is safe to consume two portions of fish per week, with one portion being fatty fish such as salmon, mackerel, sardines, herring, or fresh tuna.
This is because fatty fish is rich in nutrients and contains beneficial omega-3 fatty acids. However, fatty fish like salmon may contain low levels of contaminants such as dioxins and polychlorinated biphenyls. For this reason, certain groups are advised to limit their intake of fatty fish.
Who should limit their consumption of fatty fish to two portions per week:
- Women planning to become pregnant. Smoked fish, including smoked salmon, is considered safe to eat during pregnancy. However, pregnant and breastfeeding women should adhere to recommended quantities.
- Individuals with high blood pressure. It is advisable to minimize the consumption of smoked products due to their high salt content. One portion of smoked salmon (140 g) contains over 4 g of salt, which accounts for 67 percent of the recommended maximum daily intake.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
