Serve it as cold-smoked centerpiece over a cream cheese-smeared bagel or have it ready as the richly flaky centerpiece of a charcuterie platter, you just cannot go wrong with your choice of smoked salmon. Some people know that salmon is a healthy food choice, but others believe that you are not going to get many benefits by opting for smoked salmon due to its high sodium content. Is smoked salmon healthy? Should you really be going for this culinary indulgence? Keep reading to learn more.
Is Smoked Salmon Healthy?
The simple answer is yes, smoked salmon is healthy if you eat it in moderation. What it means is that you can eat smoked salmon without having to deal with any negative effects if you know how much to eat. As per the USDA nutritional guidelines, smoked salmon offers 5-6.5 ounce equivalents of protein foods you need to eat in a day. It is also a fatty fish and provides you with daily allowance of oil, which is between 5 and 7 teaspoons.
Salmon is also a great source of B vitamin, protein, magnesium, vitamin D, and selenium. The presence of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), as well as omega 3 fatty acids makes it a great food choice to lower risks of macular degeneration, heart disease, and Alzheimer’s disease.
Nutrition and Benefits of Smoked Salmon
Now you have some information about, “Is smoked salmon healthy?” Here are a bit more about nutritional benefits of smoked salmon, in order to help you find an exact answer to your question.
1. Low Calories
You get 99 calories from a 3-ounce serving of smoked salmon, which only provides you with 5% of your 2,000-calorie diet. It also only contains 3.7g fat, which takes up 6% of your daily recommended.
You get 15.5g of protein from a 3-ounce serving of smoked salmon. It is 33% of what a woman should have in a day. The best thing is that smoked salmon is a low-fat protein source. Unlike poultry and red meat, it is not high in cholesterol or saturated fat. Fat in smoked salmon is unsaturated that does not contribute to high triglycerides levels in blood and can improve your cardiovascular health.
3. Vitamin D
A 3-ounce serving of smoked salmon provides you with 582 international units of vitamin D – you need about 600 international units a day. You need to provide your body with adequate amounts of vitamin D because ithelps regulate bone density. Your skin gets vitamin D from the sun, but if you spend most of your time indoors, you will benefit from eating smoked salmon.
Is smoked salmon healthy? Of course yes. A 3-ounce serving of smoked salmon contains about 28 micrograms of selenium – you need 70 micrograms daily. Selenium is an antioxidant, and together with vitamin E, it helps protect healthy cells from damage. In the absence of selenium, body fails to eliminate toxins efficiently, which may change the structure of healthy cells and contribute to the development of cardiovascular disease and cancer.
Lower levels of iron may lead to an elevated heart rate and fatigue.Smoked salmon is a great source of iron, and it contains 0.72mg of iron in every 3-ounce serving. Iron provides you with energy to get you through the day because it helps your blood cells to carry oxygen and supply it to tissues.
6. Omega 3 Fatty Acids
Omega 3 and Omega 6 are essential fatty acids that help lower your risk for dementia and heart disease. Smoked salmon provides you with an adequate amount of omega 3 fatty acids and helps reduce risk of heart disease and promotes brain development. You need 500mg of omega 3 fats per day and a 3-ounce serving provides you with 445mg. It means a little over 3 ounces will do the trick.
What You Should Notice When Eating Smoked Salmon?
Now you know the answer to your question, “Is smoked salmon healthy?” you may also have information about what to consider when eating smoked salmon. For instance:
1. Select Salmon Carefully
You will be better off eating wild salmon instead of farmed salmon. There is a definite difference in taste – wild salmon is superior to farmed salmon in taste. At the same time, farmed salmon is less nutritious, especially when it comes to omega 3/omega 6 fat profile. Wild salmon is loaded with anti-inflammatory omega 3 fats and contains lower levels of pro-inflammatory omega6 fats.
2. Eat Carefully
While smoked salmon offers several health benefits, it is not the right choice for everyone. Smoked salmon may contain a pathogen called Listeria monocytogenes that may cause listeriosis, which is a type of food poisoning. Healthy individuals do not have to worry about it, but you may develop certain symptoms if you have compromised immune system due to diabetes or you are pregnant.
3. Limit Sodium Intake
While you have the answer to, “Is smoked salmon healthy?” the fact remains that it contains loads of sodium. In fact, you get 1,700mg of sodium in every 3-ounce serving of smoked salmon, and normally, your daily intake of sodium should be limited to 2300mg. It means that if you do not pay attention to portion control, you may end up dealing with certain complications. You do not have to worry much if you eat smoked salmon occasionally, but you need to avoid other sources of sodium if you eat smoked salmon more often. Your high sodium intake can increase your risk of heart disease and hypertension. Be sure to avoid other sources of sodium, such as pickles, olives, or pre-packaged foods when eating smoked salmon.