Do you like to eat Smoked Salmon? Let's know both the advantages and disadvantages and eat it! (Health Benefits of Smoked Salmon)

When you go to a supermarket, especially in the frozen food section, you may have seen beautifully packaged, orange-pink fish fillets. These are often called 'Smoked Salmon'. Some people like to eat them with crackers, bread, or even in salads. This is a very tasty food. But does it have any health benefits besides its taste? Or are there any risks that we don't know about? Okay, today we will learn everything about this Smoked Salmon.

First of all, what is smoked salmon?

Many people confuse the two types of smoked salmon with 'lox'. Simply put, lox is just cured salmon. However, smoked salmon is a type of salmon that has been cured with salt and then subjected to a smoking process . The salmon prepared using these two methods is different in taste and preparation.

Although smoked salmon is low in calories, its nutritional value is very high. Let's take a look at what is typically contained in 100 grams of smoked salmon, which is roughly the size of half a palm.

What are the benefits of eating smoked salmon?

Smoked salmon is not just a delicious dish. It has several health benefits.

1. Rich in Omega-3 Fatty Acids

This is the most valuable quality of Smoked Salmon. Omega-3 fatty acids are essential fats that our body cannot produce on its own, but they are essential for our health.

• Good for the heart: Omega-3s reduce triglycerides, a type of bad fat in the blood. They also help control blood pressure and reduce the risk of heart disease.
• Great for brain function: Omega-3s are essential for maintaining the structure and function of our brain. They help improve things like memory, learning ability, and control cognitive decline that can occur with age.
• Reduces Inflammation: Chronic inflammation in the body is the root cause of many chronic diseases like diabetes, heart disease, and cancer. Omega-3 is a powerful agent in controlling this inflammation.

2. A superior source of protein

Protein is essential for muscle growth and cell repair in the body. Smoked Salmon is rich in protein, so you feel full even after eating a small amount. This helps control your overeating and helps you control your weight.

3. Valuable vitamins and minerals

• Vitamin B12: Vitamin B12 is essential for the healthy functioning of the nervous system, DNA production, and red blood cell formation.
• Vitamins A and E: These are powerful antioxidants. These vitamins help prevent damage to cells from harmful particles called free radicals produced in the body.
• Astaxanthin: This antioxidant gives salmon its beautiful pink-orange color. It is very good for the heart. Because it increases the body's beneficial HDL cholesterol (good cholesterol) and reduces harmful LDL cholesterol (bad cholesterol).

However, there are also aspects we need to be careful about.

It is important to be aware of the other side of the coin, as well as the valuable side. There are a few things we need to be careful about when eating smoked salmon.

1. High sodium (salt) intake

This is the biggest and most important risk with smoked salmon.

Smoked salmon has about 672 milligrams of sodium per 100 grams. But 100 grams of fresh salmon has a very small amount of sodium, about 75 milligrams. Imagine the difference!

According to the World Health Organization, the maximum amount of sodium a healthy adult should consume per day is 2,000 milligrams. The American Heart Association says that limiting it to 1,500 milligrams is good. So if you eat 100 grams of smoked salmon, you will get more than a third of your daily salt intake in one meal.

2. Cancer risk

Research has shown that eating smoked meats in large quantities and over a long period of time may slightly increase the risk of certain types of cancer, such as colorectal cancer . This does not mean that eating smoked salmon will cause cancer. However, it is wise to avoid eating it in excess as a habit.

3. Risk of bacterial infection - Listeriosis

This is something we should definitely be aware of. Cold-smoked salmon in particular can contain a bacteria called Listeria monocytogenes . This bacteria can cause a dangerous infection called Listeriosis.

Although this may not have a major impact on a healthy person,

• For pregnant mothers
• For the elderly
• For those with weakened immune systems (e.g. cancer patients, HIV-infected people, people with poorly controlled diabetes)

This infection can be very dangerous.

How safe is it?: It's safer to choose 'hot-smoked' salmon. Cold-smoked salmon is made at a low temperature of 10-32 degrees Celsius. But hot-smoked salmon is made at a temperature of at least 63 degrees Celsius. This high temperature kills bacteria like Listeria.

So what is the best and safest option?

The best way to get the valuable omega-3s and other nutritional benefits of salmon without the risks of smoked salmon is to eat cooked fresh salmon .

You can take a piece of fresh salmon and:

• Bake
• Grill
• Steam
• Or, to suit our taste, make it into a broth with less oil and less salt.

Salmon cooked this way retains all of its omega-3s, vitamins, and protein. It also doesn't contain harmful amounts of salt, and the risk of listeria bacteria is completely eliminated.

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