Health Benefits of Eating Smoked Salmon: What You Need to Know

Smoked salmon is a delicious selection on the menu, most often enjoyed on top of bagels and a quality cream cheese for Sunday brunch. While it’s a popular dish to eat, there are ample health benefits many aren’t aware of with this classic and delicious protein.

Whether you want to enjoy smoked salmon at your next gathering or as a staple in your daily breakfast, it’s helpful to know the health benefits of what you’re eating. Keep reading to learn more about some of the most significant health benefits of eating smoked salmon.

What Are the Major Health Benefits of Eating Smoked Salmon?

Although smoked salmon might seem like a plain piece of fish, it tastes incredible and there are significant health benefits to including it in your regular diet. There are four significant health benefits you can experience if you consume smoked salmon regularly. 

Contains Omega-3 Fatty Acids

Smoked salmon, and salmon in general, is well-known for containing ample omega-3 fatty acids. These are vital for many functions in the body. The body doesn’t produce omega-3s, so it’s necessary to eat them if you want the benefits.

Omega-3 fatty acids contain the following health benefits:

  • Health maintenance: Omega-3 fatty acids can assist with the health maintenance of the brain and reduce the amount of inflammation in the body. 

  • Heart health: Omega-3 fatty acids can lower the risk of coronary heart disease by keeping triglycerides out of the body.

  • Blood health: Omega-3 fatty acids can reduce the blood clots in the body, preventing death and other significant health risks. 

Holds Ample Vitamins and Minerals

Like many other foods, there are ample vitamins and minerals packed inside a piece of smoked salmon. Several provide substantial benefits to the body. 

A typical piece of smoked salmon contains the following vitamins and minerals:

  • B12: Vitamin B12 assists with blood cells, healthy babies, bone health, vision, mood, brain health, energy, and more.

  • Selenium: Selenium contains benefits like antioxidants, reduced cancer risk, heart disease defense, brain health, thyroid health, a better immune system, and reduced asthma symptoms. 

  • Vitamin D: Vitamin D is a classic vitamin with benefits like cancer prevention, improved cognitive health, anti-inflammatory properties, and more. 

  • Potassium: Potassium includes health benefits like lower blood pressure, protection against stroke, osteoporosis prevention, reduced water retention, and defense against kidney stones. 


Packed With Protein

Smoked salmon is a fish, which classifies it as a protein. In a typical piece of smoked fish, you will gain around 25 grams of protein. The amount of protein can vary though, as it also depends on how lean or fatty the piece of fish is. 

Here are some benefits quality protein will have on the body:

  • Reduced hunger and appetite levels: More protein will make you less hungry, which is ideal for eating a healthy amount of food in a day. 

  • Higher muscle mass: Protein builds your muscles up, so you must eat protein to provide the proper structure for your muscles to grow. 

  • Better bone health: Protein can lower the risk of osteoporosis and fracturing bones as you age. 

  • Reduced cravings: When you have enough protein in your body, you are less likely to have intense cravings for unhealthy snacks in the middle of the night. 

Has Other Various Health Benefits

The core benefits of smoked salmon include the packed protein, ample vitamins and minerals, and omega-3 fatty acids. However, there are several other, significant benefits you can get from a typical piece of smoked salmon. 

Here are some of the most helpful benefits of smoked salmon:

  • Healthy aging: Smoked salmon can prevent muscle loss, support bones, and hold onto skin elasticity. 

  • Protective factors: Salmon contains astaxanthin, which can protect the brain and nervous system. 

Who Should Avoid Smoked Salmon?

While there are ample health benefits to eating smoked salmon, there are some people who should avoid smoked salmon thanks to the high sodium content and the possibility of listeria if the product isn’t purchased from a high-quality location. 

The following people shouldn’t consume smoked salmon:

  • Pregnant women

  • Young children

  • Older adults

  • Individuals who are immunocompromised 

What Can You Make With Smoked Salmon?

Smoked salmon is a versatile protein. Thanks to the unforgettable savory flavor, it can be enjoyed in all three meals of the day and delicious appetizers at your next gathering.

You can make the following dishes with smoked salmon:

  • A lox bagel with cream cheese

  • In potato-leek soup

  • Baked salmon gratin

  • In scrambled eggs on toast

  • On salad

  • Inside a pasta dish

  • Within a dip

There are ample ways to enjoy quality smoked salmon. If you like the product by itself, you can also eat smoked salmon without any accompaniments. It’s ultimately up to you to determine the tastiest pairings. 

Tips for Finding Quality Smoked Salmon

Like any food product, especially those coming from animal sources, it’s vital to get the best for your money and body. There are several helpful things to consider to access the best quality smoked salmon.

Here are some tips to remember when buying smoked salmon:

  • Look for a bright color: A pink or orange coloring means a higher quality fish.

  • Check for texture: The fish should be flaky, not oily and squishy.

  • Consider scent: Sweet and fresh scents mean excellent salmon.

  • Go for wild-caught: Wild-caught salmon is typically richer in taste.

  • Buy for reputation: Check for brands with excellent reputations and standards for their products.

  • Check for white lines and dark meat: The fewer white lines and dark meat on the edges, the better. 

Where Can You Purchase Quality Smoked Salmon? 

Smoked salmon is a mainstay in most grocery stores. However, locating quality smoked salmon with an excellent background, flavor, and texture, is a completely different story. Plus, many online sources are not as forthright about who they are as most buyers want them to be. Where can you invest in quality smoked salmon?

For excellent smoked salmon and delicious accompaniments, look no further than Kolikof Caviar & Gourmet. Every product sold here is sourced from the best and is sure to taste incredible. It’s all delivered right to your door, cold and preserved for quality from the moment the package is opened until you are ready to enjoy. 

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