Smoked salmon is more than a topping for your bagel, a filling for your sushi roll, or a lox platter you order as an appetizer. While fresh salmon is known for its health benefits, they are fortunately not lost in the smoking process. In fact, smoked salmon has the added advantage of convenience, since it is purchased cooked. Knowing that smoked salmon is rich in nutrients and protein, you may find yourself snacking on it more often.
Protein
Smoked salmon is an excellent source of protein. A 2-oz. serving of smoked sockeye salmon has 14 grams of protein in a 70-calorie portion. Consuming lean protein is an effective technique for feeling full. As either a snack or a meal, smoked salmon is a guilt-free way to add protein to your diet and keep your caloric intake low.
Fats
A 2-oz. portion of smoked salmon is also low in fat, containing only 1.5 grams. Not only is the fat content low, but the fat in salmon is good for your health. Salmon is a rich source of omega-3 fatty acids, which are effective in lowering cholesterol and protecting you from heart problems. As stated in "Nutrition Guide for Women" by registered dietitian Leslie Beck, omega-3 fatty acids also have anti-inflammatory properties capable of alleviating joint pain.
Vitamins
Smoked salmon is also a nutritious source of vitamins. Especially rich in fat soluble vitamins such as vitamins A, E, and D, salmon provides anti-oxidants to support your immune system and protect your cells from damaging free radicals. If you need a boost of energy, smoked salmon is also a good source of B vitamins, especially B-12.
Minerals
Smoked salmon is a good source of phosphorous, selenium and zinc. Phosphorous is important for healthy teeth and bones, and is an essential component of cells. Zinc aids in the disposal of free radicals, and is a key component in metabolizing macronutrients. Similar to zinc, selenium also protects against free radicals by boosting the performance of vitamin E. Selenium is also responsible for activating thyroid hormones, which regulate metabolism.
Uses
Fortunately, if you enjoy smoked salmon, there are many ways to eat it. You can add smoked salmon to an omelet or frittata in the morning, eat it in a sandwich or a salad in the afternoon, or add it to whole wheat pasta for a new twist on dinner. On top of crackers or mini toasts, smoked salmon is great as a snack or hors d'oeuvre.
References
- LIVESTRONG.com: MyPlate: Smoked sockeye salmon (Wegmans)
- USDA Nutrient Database: Fish, salmon, chinook, smoked, (lox), regular
- "The Complete Nutrition Guide for Women"; Leslie Beck, RD; 2009
- "Nutrition Concepts and Controversies"; Frances Sizer and Eleanor Whitney; 2003
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