Smoked salmon has very interesting nutritional properties that make it a perfect food to include in a healthy diet.
We’ll tell you all about the benefits of smoked salmon for your health and give you some ideas to savor this fish and enjoy it to the fullest.
What are the properties of smoked salmon?
The properties of smoked salmon are numerous. It is a highly nutritious food that provides proteins of high biological value and is a magnificent source of healthy fatty acids.
More protein than fresh salmon
According to data from the Spanish Nutrition Foundation, smoked salmon contains a higher proportion of proteins, 25.4 grams per 100 compared to fresh salmon, which contains 18.4 grams.
Lower percentage of fats
It has 4.5 grams of fat per 100 grams, as opposed to fresh salmon, which contains up to 12 grams.
Essential minerals
Smoked salmon is a source of phosphorus, selenium, copper, iron, zinc, and potassium. Its sodium content is somewhat high due to its processing. For this reason, people following a low-sodium diet should moderate their consumption.
Rich in vitamins
It is a very good source of vitamin D. A serving of this fish provides 25% of the recommended amount of this vitamin for an adult.
It is also rich in B vitamins, such as B6, B12, niacin, retinol, thiamine, and vitamin E.
Fatty acids
The human body is not capable of producing fatty acids, so it is essential to provide an adequate amount through diet.
Smoked salmon is one of the richest foods in Omega-3, one of the popularly known as ‘healthy fats’ for its health benefits.
Benefits of smoked salmon
The benefits of smoked salmon are so numerous that it is considered one of the five healthiest foods that exist, according to a classification by Harvard University.
A heart-healthy food
Thanks to its content of polyunsaturated fats, smoked salmon has a cardioprotective effect. This is because it helps maintain balanced cholesterol levels, improves the circulatory system, and contributes to blood pressure control.
Additionally, it is a food that helps prevent degenerative diseases such as Alzheimer’s and other brain problems.
A Beauty ally
The high concentration of vitamin E is responsible for the antioxidant effect of smoked salmon.
The presence of astaxanthin helps maintain cell health. This contributes to maintaining healthy and youthful skin.
In fact, it is an ideal food for people affected by dermatitis and other skin conditions such as rosacea.
It also has a protective effect against solar radiation, thus helping to delay cellular aging.
Hair and scalp also benefit from the presence of alpha-linolenic acid, which promotes the absorption of vitamin D and C.
Food for athletes
Salmon is a fish that every athlete should include in their diet.
Thanks to its high protein content, it helps strengthen muscles.
It also has anti-inflammatory effects, aiding in the body’s recovery from intense workouts. It also alleviates joint inflammation.
Its content of essential minerals promotes bone health maintenance and serves as a protective factor against osteoporosis.
Good for metabolism
The presence of iodine in the nutritional composition of smoked salmon promotes the proper functioning of the thyroid gland, which is responsible for regulating metabolism and important functions of the body through its hormones.
Mental health
Omega-3 and omega-6 present in this oily fish positively influence mood.
Salmon also contains other elements that can be considered as antidepressants, such as vitamin B6 or potassium.
Different ideas for eating smoked salmon
Smoked salmon is a highly versatile food that can be consumed both cold and in hot dishes.
To create complete dishes from a nutritional point of view, it is interesting to combine salmon with plant-based foods and whole grains.
Green leaf salads reach a new level thanks to smoked salmon in chunks or strips. It pairs perfectly with arugula and baby spinach and with tomatoes.
Smoked salmon enhances its flavor when seasoned with citrus and spices. A lime and pink pepper sauce balances the fatty content of the salmon. Add some shavings of parmesan cheese and a drizzle of extra virgin olive oil, and you’ll have a fresh and original faux carpaccio.
Pasta is also a good companion for smoked salmon, due to its strong flavor, especially when served hot.
If you need to take lunch with you, it’s a good option in sandwiches, salads, or even in turnovers.
If you want to succeed with some original croquettes, try preparing them with smoked salmon with hard-boiled eggs and accompanied by tartar sauce.
Smoked salmon has very healthy properties for your health. If you feel like enjoying the best salmon prepared by expert hands, we await you at Chao Pescao seafood restaurant so you can benefit from all the goodness of this delicious fish.
