The Benefits Of Eating Smoked Salmon

eating smoked salmon
Source – A Magazine for Contemporary Indigenous Voices

If you don’t already consume smoked salmon, this is a good time to start. Smoked salmon is high in minerals, vitamins, and omega-3 fatty acids, all of which will improve your health and reduce your risks of developing cancer, heart disease, and dementia.


Medically Reviewed by Dr. K on 24th May 2022.

The Benefits Of Eating Smoked Salmon

Smoked salmon is often mistaken for lox. The distinction between lox and smoked salmon is that lox is cured, while smoked salmon is smoked. Both are usually served with cream cheese and other toppings on crackers or bagels.

Ingredients in Smoked Salmon

Eating smoked salmon is nutrient-dense yet low in calories. One hundred grammes, or 3.5 ounces, contains the following ingredients:

  • Calories: 117
  • Fat: 4.3 grams
  • Protein: 18.3 grams
  • Calcium: 11 milligrams 
  • Iron: 0.85 milligrams 
  • Sodium: 672 milligrams 
  • Zinc: 0.31 milligrams
  • Selenium: 32.4 milligrams 
  • Vitamin B12: 3.26 micrograms 
  • Vitamin A, RAE: 26 micrograms
  • Vitamin E (alpha-tocopherol): 1.35 milligrams 

Pros of Smoked Salmon

The following are some of the health benefits of smoked salmon:

  • Cardiovascular disease risk is reduced.
  • Improved mental well-being
  • Reduced chance of cognitive deterioration
  • Anxiety is reduced.
  • Assist in maintaining a healthy weight
  • Reduced inflammation

Smoked salmon is exceptionally high in omega-3 fatty acids, which may help to reduce inflammation, maintain brain function and structure, and decrease triglycerides.

Omega-3 fatty acids may also assist in preventing heart disease by regulating omega-6 fatty acids in the bloodstream.

While omega-6 and omega-3 fatty acids are essential for good health, too much omega-6 may increase your risk of inflammatory disease and inflammation. You may maintain a healthy fatty acid ratio by consuming smoked salmon.

Smoked salmon also contains the following ingredients:

  • Vitamin B12. This improves neuron activity, DNA production, and red blood cell formation.
  • Vitamins A and E.These are antioxidants that may prevent illness and tissue damage caused by free radicals.
  • Astaxanthin. This is an antioxidant that reduces the risk of heart disease by raising HDL (“good”) cholesterol and lowering LDL (“bad”) cholesterol.

Smoked salmon is low in calories and rich in protein, so it may keep you feeling fuller for longer. It may also help you lose weight by increasing your metabolism.

According to one research, children with nonalcoholic fatty liver disease lost more belly and liver fat after receiving extra omega-3 fatty acids.

Cancer, ulcerative colitis, diabetes, and heart disease are all caused by inflammation, reduced by eating smoked salmon.

According to research, women aged 35 to 70 were shown to lower inflammatory markers in their bodies by consuming 80 grammes of salmon and other fatty fish per day.

Cons of Smoked Salmon

Smoked salmon is high in sodium. The salt content of a 100-gram meal is 672 milligrammes. Fresh fish has just 75 milligrammes in the same quantity.

Excess salt in your diet may increase your risk of stroke and heart disease. According to the World Health Organization, you should aim to keep your salt consumption under 2,000 milligrams per day. The American Heart Association recommends a lower daily maximum of 1,500 mg.

If you have cardiovascular disease, it’s particularly essential not to consume too much of smoked salmon.

It may raise your risk of cancer. Consuming smoked meat excessively may increase your chance of developing some cancers, such as colorectal cancer.

It may have harmful bacteria. You should avoid overeating smoked salmon if you have a weak immune system or a sensitive stomach. In particular, listeria monocytogenes, which may cause listeriosis, may be present in cold-smoked salmon.

Hot-smoked salmon is an excellent way to prevent listeriosis. Unlike cold-smoked salmon, which is smoked for approximately a day at 50°F to 90°F (10°C to 32°C), hot-smoked salmon is cooked for at least 30 minutes at 145°F (63°C). Although this is not hot enough to cook the salmon, it is hot enough to destroy germs, making it safe to consume.

Cooked Salmon as an Alternative

Cooked salmon has all of the health advantages of smoked salmon without the dangers. It has all omega-3 fatty acids, vitamins, and minerals in smoked salmon but with much less salt. It’s also an excellent method to stay clear of listeriosis.

Sources

  1. https://www.webmd.com/diet/health-benefits-smoked-salmon#1 
  2. ‌American Heart Association: “How much sodium should I eat per day?”
  3. ‌American Journal of Medicine: “Fish consumption and colorectal cancer risk in humans: a systematic review and meta-analysis.”‌
  4. British Journal of Nutrition: “Dietary inclusion of salmon, herring and pompano as oily fish reduces CVD risk markers in dyslipidemic middle-aged and elderly Chinese women.”
  5. ‌Experimental Biology and Medicine: “The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Diseases.”
  6. ‌Food and Drug Administration: “Fish and Fishery Products Hazards and Controls Guidance.”
  7. ‌International Journal of Food Microbiology: “Reduction and inhibition of Listeria monocytogenes in cold-smoked salmon by Verdad N6, a buffered vinegar fermentate, and UV-C treatments.”
  8. ‌Marine Drugs: “Potential Anti-Atherosclerotic Properties of Astaxanthin.”
  9. ‌Nature: “Inflammation and cancer.”
  10. ‌Nutrition & Metabolism: “Diet-induced thermogenesis.”
  11. ‌Nutrition, Metabolism, and Cardiovascular Diseases: “A double-blind, placebo-controlled randomised trial to evaluate the efficacy of docosahexaenoic acid supplementation on hepatic fat and associated cardiovascular risk factors in overweight children with nonalcoholic fatty liver disease.
  12. ‌Oncotarget: “Red and processed meat consumption and colorectal cancer risk: a systematic review and meta-analysis.”
  13. ‌U.S. Department of Agriculture: “Fish, salmon, coho, farmed, cooked, dry heat,” “Salmon, raw,” “Salmon, smoked.”
  14. ‌‌Women’s Health (London, England): “Omega-3 fatty acids and cognitive function in women.”
  15. World Health Organization: “Guideline: Sodium Intake for Adults and Children.”

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