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As the world’s oldest smokehouse, we’ve been fielding a lot of questions about smoked salmon over the years, and one of the most popular queries is, “Is smoked salmon healthy?” So, let’s dive into some of the top benefits of this delicious fish which are backed by science.
Smoked salmon is more than just a tasty treat for your bagel. It’s a fantastic source of omega-3 fatty acids, which are essential fats your body needs but can’t produce on its own. These fats have been shown to offer a wide array of health benefits. Let’s break down these benefits and look at some studies that highlight why incorporating smoked salmon into your diet can be a smart choice.
Benefits of Omega 3
Cognitive Well-being
Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are crucial for brain health. Think of them as brain food. Research has shown that consuming omega-3s can improve learning, memory, and overall cognitive function.
In one study, involving 1,319 participants, those who consumed omega-3s experienced significant improvements in cognitive well-being and blood flow to the brain. In simpler terms, eating omega-3s can help keep your mind sharp and your brain healthy.
Eye and Brain Health
DHA, one of the main omega-3s found in smoked salmon, is vital for the development and function of both the brain and eyes. It helps maintain the fluidity of cell membranes and assists in neurotransmitter release, which is crucial for brain communication.
Low levels of DHA have been linked to various mental health issues, such as ADHD, autism, and depression. Including smoked salmon in your diet can help maintain good brain and eye health throughout your life.
Lower Risk of Various Diseases
Cardiovascular Disease (CVD)
Eating smoked salmon can significantly reduce the risk of cardiovascular diseases (CVD). Omega-3s are known to lower triglyceride levels (a type of fat in your blood), reduce blood pressure, and prevent the formation of blood clots.
A study involving over a million participants found that higher fish consumption was associated with a 9% reduction in the incidence of coronary heart disease (CHD) and a 15% reduction in CHD-related deaths. Simply put, eating fish like smoked salmon can be great for your heart.
Blood Clots
Omega-3s in smoked salmon help reduce the formation of blood clots, which can lower the risk of strokes and other cardiovascular issues.
Some Forms of Cancer
Emerging research suggests that omega-3s may help reduce the risk of certain cancers, including breast cancer. These fats have anti-inflammatory properties and can inhibit the growth of cancer cells, potentially offering some protection against cancer.
Alzheimer’s Disease and Dementia
As we age, the risk of cognitive disorders like Alzheimer’s disease and mild cognitive impairment (MCI) increases. Studies have shown that a diet rich in omega-3s can lower the risk of developing these conditions.
For example, people with higher omega-3 intake are less likely to progress from MCI to Alzheimer’s disease. Regular consumption of smoked salmon could be a tasty way to help protect your brain as you age.
Age-related Macular Degeneration (AMD)
Omega-3s also play a protective role in eye health, particularly in reducing the risk of age-related macular degeneration (AMD), a leading cause of vision loss in older adults. Including omega-3-rich foods like smoked salmon in your diet can help keep your eyes healthy.
Aesthetic
Skin Benefits
Some skincare experts have even researched the effects Salmon can have on your skin with Dr Perricone (a world-renowned dermatologist and Master of the American College of Nutrition ) creating a salmon based “Facelift Diet” which is guaranteed to produce a visible difference on your skin within three days. Not only this but DMAE (a substance found in oily fish) is a key ingredient in variety of his products.
Key Takeaway
Smoked salmon is not just a gourmet delight but also a powerhouse of essential nutrients that can significantly enhance your health. From boosting cognitive well-being to reducing the risk of various diseases, the benefits of omega-3 fatty acids found in smoked salmon are substantial. So, the next time you enjoy a slice of smoked salmon, relish not only its exquisite flavour but also the numerous health benefits it brings to your table.
By incorporating smoked salmon into your diet, you are making a delicious and health-conscious choice that supports overall well-being.