Top 5 health benefits of smoked salmon
By Nicola Shubrook – Registered nutritionist
Is smoked salmon good for you, and what does a healthy portion size look like? We asked registered nutritionist Nicola Shubrook to take a closer look at this flavoursome ingredient.
What is smoked salmon?
Smoked salmon is produced by curing the salmon flesh with either hot or cold smoke. The method used imparts a unique taste and texture of its own.
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The benefits of smoked salmon may include:
- Rich in omega-3 fatty acids, which may support a healthy heart
- May support brain function
- May be anti-inflammatory
- May be protective for the nervous system and improve cholesterol
- May support healthy ageing
Nutritional benefits of smoked salmon
A 100g serving of smoked (cold) salmon contains:
- 184 kcals / 769 kJ
- 22.8g protein
- 10.1g fat
- 0.5g carbohydrates
- 19mcg selenium
- 8.9mcg vitamin D
- 3.06mg salt
What are the 5 top health benefits of smoked salmon?
1. May support a healthy heart
, high blood pressure, macular degeneration and rheumatoid arthritis.
2. May support brain function
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3. May be anti-inflammatory
suggest that eating more oily fish like salmon could help lower levels of the markers that indicate inflammation.
4. May be protective
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5. May support healthy ageing
, reduce the signs of aging and protect the skin against UV damage.
Is smoked salmon safe for everyone?
We’re advised to eat two portions of fish per week, with one portion being an oily variety, such as salmon, mackerel, sardines, herring and fresh tuna. This is because oily fish is nutrient-dense and supplies beneficial omega-3 fatty acids. However, oily fish like salmon may contain low levels of pollutants, such as dioxins and polychlorinated biphenyls. For this reason, certain groups are advised to minimise the amount of oily fish they eat. The following groups are advised to limit their consumption of oily fish to two portions per week:
- and those planning a pregnancy
- and breastfeeding women should follow guideline quantities
- If you have high blood pressure, you should minimise your intake of smoked foods because of the high salt content. One portion of smoked salmon (140g) provides over 4g salt, which is 67 per cent of your recommended maximum daily amount
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Overall, is smoked salmon good for you?
Rich in omega-3 fatty acids thought to contribute to a healthy heart, skin, joints and hormonal balance, smoked salmon can make a great addition to a balanced diet. These essential fatty acids could also help to reduce age-related brain loss and improve memory. Oily fish like smoked salmon may also be anti-inflammatory foods, helping with the management of chronic diseases, including diabetes and cancer.
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