Smoked salmon is often considered a delicacy that has many health benefits. Salmon is a fish that is low in saturated fat and high in protein. It also contains omega-3 fatty acids. Although a good source of vitamins and minerals, smoked salmon can be high in salt.
Smoking
Smoking is a method of preserving fresh salmon. The fish is soaked in brine, a salt and water solution. This process is called curing. It removes some of the moisture from the fish while infusing it with salt. The salt helps to preserve the salmon. It is then placed in a smoker for up to four days. The type of wood used in the smoking process can add flavor to the salmon.
Omega - 3
The omega-3 fatty acids found in smoked salmon provide several health benefits. These essential fatty acids help reduce inflammation and lower blood pressure. They are also used in the fight against heart disease. The American Heart Association recommends that adults should eat at least two portions of oily fish, such as salmon, per week. Omega-3 also has properties that can improve memory and lift your mood. Wild-caught salmon is lower in omega-3 fatty acids than farmed salmon.
Calcium
Vital in the development of bones and teeth, calcium is a mineral found in dairy products such as eggs, milk and cheese. Calcium also ensures that blood clots efficiently and aids muscle contraction. Smoked salmon is a good source of calcium. An adult should have 700 g of calcium each day. An 85 g serving of smoked salmon contains 11 mg of calcium. Excessive calcium in your diet may cause abdominal discomfort.
Protein
Smoked salmon is a good source of lean protein; an 85 g portion contains 12 g. Protein is required by the body for developing muscle and repairing tissue. An adult should have 0.8 g of protein per kg of body weight each day. Eating smoked salmon could be a healthy, tasty and nutritious way of ensuring you are getting enough protein.
Health Issues
Eating smoked salmon can improve heart health, improve brain function and provide a healthy source of calcium and protein. However, the smoking process means that it has a high sodium level. An 85 g portion contains 430 mg of sodium. The maximum recommended daily intake for a healthy adult is 2,300 mg per day. However, if you have high blood pressure or other health issues, it is much lower. If you are worried about the amount of sodium in your diet, consult a medical professional for further advice.
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