Smoked salmon is delicious, especially when it’s sourced from the best suppliers and prepared using artisanal methods like ours. It’s not just the taste that’s great, though. Smoked salmon is full of health benefits and fits perfectly into a balanced diet. The NHS recommends eating at least one portion of oily fish each week, and smoked salmon is a great way to do just that.
Salmon is an oily fish, naturally rich in high-quality protein and with a comparatively low-calorie profile. We’ve previously explored how smoked salmon can fit into a high-protein diet.
While it’s difficult to prove health claims definitively, and we don’t claim to be medical professionals, research suggests a whole host of health benefits to eating salmon. So, let’s take a closer look at the specific nutrients behind the health benefits of smoked salmon.
Omega-3 Fatty Acids
As an oily fish, salmon is one of the best natural sources of omega-3 fatty acids. These polyunsaturated fats are not produced by the body, so we need to get them from our diet. Salmon contains special long-chain omega-3s called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are considered the most health-promoting forms.
Why omega-3s are beneficial:
- Heart health: Omega-3s (EPA and DHA) help lower triglycerides by reducing fat production in the liver and supporting healthier cholesterol levels. They also help keep heart rhythms steady, reduce inflammation in blood vessels, and slightly lower blood pressure, all of which support long-term heart health.
- Skin, joints, and hormones: Omega-3s help keep skin cells strong and hydrated by supporting the skin’s natural barrier. Their anti-inflammatory effects can ease joint stiffness, and they also help the body produce hormone-like compounds that regulate inflammation and other key processes.
- Brain and eye development: DHA is a major building block of the brain and retina. It supports nerve signalling and visual development, which is why omega-3 intake is especially important during pregnancy, breastfeeding, and early childhood.
- Potential disease prevention: Omega-3s are being studied for their role in reducing inflammation and protecting cells, which may help lower the risk of conditions like age-related macular degeneration, asthma, and rheumatoid arthritis. Evidence around dementia and Alzheimer’s disease is still mixed.
For more information, Harvard provides a helpful overview of omega-3-rich foods and their benefits here.
Important Vitamins and Minerals
- Vitamin D: Helps the body absorb calcium, supporting strong bones and teeth. Vitamin D also plays a role in immune defence and has been linked to mood regulation, particularly in areas with limited sunlight exposure.
- Vitamin B12: Essential for making red blood cells and maintaining healthy nerve cells. Vitamin B12 also supports energy production by helping the body convert food into usable energy.
- Vitamin B6: Supports protein metabolism and helps the body produce neurotransmitters that regulate mood and brain function. It also plays a role in supporting normal immune responses.
- Collagen-supporting amino acids: Salmon contains amino acids such as glycine and proline, which the body uses to produce collagen. Collagen helps maintain the structure and strength of skin, joints, and connective tissues.
So, Is Smoked Salmon Good for You?
For most people, the answer is a resounding yes. However, because cold-smoked salmon is not fully cooked, the FDA recommends that pregnant women, young children, older adults, and people with weakened immune systems avoid it. We explore this in more detail here.
For the vast majority of individuals, smoked salmon offers high-quality protein, antioxidants, essential vitamins, and beneficial omega-3 fatty acids that support heart, brain, and skin health.
Looking for Inspiration?
To help you incorporate more smoked salmon into your diet, explore our range of recipes, from flammkuchen to cicchetti.
You can also find our premium, sustainably sourced smoked salmon and trout here.