Top 5 health benefits of smoked salmon

<img src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/smoked-salmon-quinoa-dill-lunch-pot-0393a04.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/smoked-salmon-quinoa-dill-lunch-pot-0393a04.jpg?quality=90&amp;resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/smoked-salmon-quinoa-dill-lunch-pot-0393a04.jpg?quality=90&amp;resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-404793 alignnone size-landscape_thumbnail" alt="Smoked salmon, quinoa &amp; dill lunch pot" title="Smoked salmon, quinoa &amp; dill lunch pot" /> <h2>What is smoked salmon?</h2>
<p>Smoked salmon is produced by curing the salmon flesh with either hot or cold smoke. The method used imparts a unique taste and texture of its own.</p>
<p><strong>Discover our full range of <a href="/howto/guide/collection/ingredient-focus">health benefit guides</a> and check out some of our delicious <a href="/search/recipes?q=smoked+salmon">smoked salmon recipes</a>, from <a href="/recipes/smoked-salmon-tartines">smoked salmon tartines</a> to <a href="/recipes/smoked-salmon-lemon-risotto">smoked salmon &amp; lemon risotto</a>.</strong></p>
<h2 class="p1">The benefits of smoked salmon may include:</h2>
<ol>
<li>Rich in omega-3 fatty acids, which may support a healthy heart</li>
<li class="p1">May support brain function</li>
<li class="p1">May be anti-inflammatory</li>
<li class="p1">May be protective for the nervous system and improve cholesterol</li>
<li class="p1">May support healthy ageing</li>
</ol>
<p><a href="/recipes/potato-cakes-smoked-salmon-cream-cheese"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/is-smoked-salmon-healthy-potato-cakes-700-350-fb96061.jpg?webp=true&amp;quality=90&amp;resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/is-smoked-salmon-healthy-potato-cakes-700-350-fb96061.jpg?webp=true&amp;quality=45&amp;resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/is-smoked-salmon-healthy-potato-cakes-700-350-fb96061.jpg?quality=90&amp;resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/is-smoked-salmon-healthy-potato-cakes-700-350-fb96061.jpg?quality=45&amp;resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/is-smoked-salmon-healthy-potato-cakes-700-350-fb96061.jpg?webp=true&amp;quality=90&amp;resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/is-smoked-salmon-healthy-potato-cakes-700-350-fb96061.jpg?quality=90&amp;resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/is-smoked-salmon-healthy-potato-cakes-700-350-fb96061.jpg?webp=true&amp;quality=90&amp;resize=405%2C203" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/is-smoked-salmon-healthy-potato-cakes-700-350-fb96061.jpg?quality=90&amp;resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/is-smoked-salmon-healthy-potato-cakes-700-350-fb96061.jpg?webp=true&amp;quality=90&amp;resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/is-smoked-salmon-healthy-potato-cakes-700-350-fb96061.jpg?quality=90&amp;resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/is-smoked-salmon-healthy-potato-cakes-700-350-fb96061.jpg?webp=true&amp;quality=90&amp;resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/is-smoked-salmon-healthy-potato-cakes-700-350-fb96061.jpg?quality=90&amp;resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/is-smoked-salmon-healthy-potato-cakes-700-350-fb96061.jpg?webp=true&amp;quality=90&amp;resize=408%2C204" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/is-smoked-salmon-healthy-potato-cakes-700-350-fb96061.jpg?quality=90&amp;resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/is-smoked-salmon-healthy-potato-cakes-700-350-fb96061.jpg?webp=true&amp;quality=90&amp;resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/is-smoked-salmon-healthy-potato-cakes-700-350-fb96061.jpg?quality=90&amp;resize=556%2C278" type="image/jpeg">
<img class="wp-image-445712 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/is-smoked-salmon-healthy-potato-cakes-700-350-fb96061.jpg?quality=90&amp;resize=620%2C310" width="700" height="350" alt="Smoked salmon canapes" title="Smoked salmon canapes">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div></a></p>
<h2>Nutritional benefits of smoked salmon</h2>
<p>A 100g serving of smoked (cold) salmon contains:</p>
<ul>
<li>184 kcals / 769 kJ</li>
<li>22.8g protein</li>
<li>10.1g fat</li>
<li>0.5g carbohydrates</li>
<li>19mcg selenium</li>
<li>8.9mcg vitamin D</li>
<li>3.06mg salt</li>
</ul>
<h2>What are the 5 top health benefits of smoked salmon?</h2>
<h3>1. May support a healthy heart</h3>
<p>Oily fish like salmon are rich in a type of polyunsaturated fat called <a href="/howto/guide/best-sources-omega-3" target="_blank" rel="nofollow noopener noreferrer">omega-3 fatty acids</a>. These fatty acids are essential because the body cannot produce them, so we must include them regularly in our diet. The most beneficial omega-3 fatty acids, known as long chain, occur naturally in oily fish in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are thought to contribute to a healthy <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712371/">heart</a> and help maintain skin, joints and hormonal balance. In addition to heart disease, scientists are now investigating the role that fish consumption may have in protecting us against some cancers and conditions like <a href="https://pubmed.ncbi.nlm.nih.gov/15674003/" target="_blank" rel="nofollow noopener noreferrer">asthma</a>, high blood pressure, macular degeneration and rheumatoid arthritis.</p>
<h3>2. May support brain function</h3>
<p>We’ve long been told that fish is ‘brain food’, and there’s convincing evidence to support this. <a href="https://pubmed.ncbi.nlm.nih.gov/25084680/" target="_blank" rel="nofollow noopener noreferrer">Studies</a> suggest regular consumption reduces age-related brain loss and may improve memory – it’s the omega-3 fatty acids that are responsible for this. Studies investigating the role fatty varieties of fish play have seen benefits for conditions like <a href="https://pubmed.ncbi.nlm.nih.gov/30084334/">Alzheimer’s disease</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683166/" target="_blank" rel="nofollow noopener noreferrer">depression</a> and<em> </em><a href="https://pubmed.ncbi.nlm.nih.gov/31462182/" target="_blank" rel="nofollow noopener noreferrer">multiple sclerosis</a>.</p>
<h3>3. May be anti-inflammatory</h3>
<p>Oily fish plays an important role in dampening the effects of inflammation, which is key to helping manage a number of chronic diseases, including diabetes and cancer. <a href="https://pubmed.ncbi.nlm.nih.gov/20551965/" target="_blank" rel="nofollow noopener noreferrer">Studies</a> suggest that eating more oily fish like salmon could help lower levels of the markers that indicate inflammation.</p>
<h3>4. May be protective</h3>
<p>The pink colour of salmon comes from its rich levels of a protective antioxidant called astaxanthin. This compound has been linked to lowering the risk of heart disease by improving <a href="https://pubmed.ncbi.nlm.nih.gov/26861359/" target="_blank" rel="nofollow noopener noreferrer">cholesterol</a> and working in combination with the omega-3 fatty acids to protect the brain and <a href="https://pubmed.ncbi.nlm.nih.gov/24667135/" target="_blank" rel="nofollow noopener noreferrer">nervous system</a>.</p>
<h3>5. May support healthy ageing</h3>
<p>Salmon is a good source of protein, which is important for maintaining <a href="https://pubmed.ncbi.nlm.nih.gov/21102327/" target="_blank" rel="nofollow noopener noreferrer">bone health</a>, preventing <a href="https://pubmed.ncbi.nlm.nih.gov/18469288/" target="_blank" rel="nofollow noopener noreferrer">muscle loss</a> and helping the body heal and repair. Its rich astaxanthin content may help <a href="https://pubmed.ncbi.nlm.nih.gov/24955642/" target="_blank" rel="nofollow noopener noreferrer">maintain skin elasticity</a>, reduce the signs of aging and protect the skin against UV damage.</p>
<h2>Is smoked salmon safe for everyone?</h2>
<p>We’re advised to eat two portions of fish per week, with one portion being an oily variety, such as salmon, mackerel, sardines, herring and fresh tuna. This is because oily fish is nutrient-dense and supplies beneficial omega-3 fatty acids. However, oily fish like salmon may contain low levels of pollutants, such as dioxins and polychlorinated biphenyls. For this reason, certain groups are advised to minimise the amount of oily fish they eat. The following groups are advised to limit their consumption of oily fish to two portions per week:</p>
<ul>
<li>Girls, <a href="https://www.nhs.uk/live-well/eat-well/fish-and-shellfish-nutrition/" target="_blank" rel="nofollow noopener noreferrer">young women</a> and those planning a pregnancy</li>
<li>Smoked fish, including smoked salmon, is considered <a href="https://www.nhs.uk/conditions/pregnancy-and-baby/foods-to-avoid-pregnant/#fish-and-shellfish">safe to eat during pregnancy</a>. However, <a href="https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/" target="_blank" rel="nofollow noopener noreferrer">pregnant</a> and breastfeeding women should follow guideline quantities</li>
<li>If you have high blood pressure, you should minimise your intake of smoked foods because of the high salt content. One portion of smoked salmon (140g) provides over 4g salt, which is 67 per cent of your recommended maximum daily amount</li>
</ul>
<p>Read more from the NHS on <a href="https://www.nhs.uk/live-well/eat-well/fish-and-shellfish-nutrition/#how-much-fish-should-we-eat">how much fish is safe to eat</a>.</p>
<h2 class="p1">Overall, is smoked salmon good for you?</h2>
<p class="p1">Rich in omega-3 fatty acids thought to contribute to a healthy heart, skin, joints and hormonal balance, smoked salmon can make a great addition to a balanced diet. These essential fatty acids could also help to reduce age-related brain loss and improve memory. Oily fish like smoked salmon may also be anti-inflammatory foods, helping with the management of chronic diseases, including diabetes and cancer.</p>
<hr>
<p><em> </em><em>This page was reviewed on 9 February 2021 by Kerry Torrens.</em></p>
<p><em>Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the <a href="https://bant.org.uk/" target="_blank" rel="nofollow noopener noreferrer">British Association for Applied Nutrition and Nutritional Therapy</a> (BANT) and the <a href="https://www.cnhc.org.uk/" target="_blank" rel="nofollow noopener noreferrer">Complementary &amp; Natural Healthcare Council</a> (CNHC). Find out more at <a href="https://urbanwellness.co.uk/" target="_blank" rel="nofollow noopener noreferrer">urbanwellness.co.uk</a>.</em></p>
<p><em>All health content on </em>goodfood.com<em> is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions/">terms and conditions</a> for more information.</em></p>