Smoked salmon, prized for its delicate flavor and melt-in-the-mouth texture, is also an incredibly nutritious food, particularly rich in Omega 3, essential fatty acids that are vital for the body's proper functioning. These nutrients play a central role in maintaining the health of the heart, brain and many other vital functions. This article explores the nutritional benefits of smoked salmon, focusing on the importance of Omega 3s, why they are essential to our diet, and how to incorporate this food into our diet to get the most out of it.

What is Omega 3?

Omega-3s are essential polyunsaturated fatty acids, which means that our bodies cannot produce them naturally in sufficient quantities. Consequently, we must obtain them through our diet. Of the different types of Omega 3, the most important for our health are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These two fatty acids play critical roles in regulating many bodily functions, including cardiovascular health and brain development.

Smoked salmon stands out as one of the best natural sources of EPA and DHA. One slice of smoked salmon (approx. 100 g) provides around 100 mg EPA and 210 mg DHA, representing 40% and 85% of the recommended daily intake of these nutrients respectively. Unlike vegetable sources of Omega 3, which contain mainly ALA (alpha-linolenic acid) that is less efficiently converted into EPA and DHA by the body, salmon offers a direct, concentrated solution of these essential lipids.

Why do we need Omega 3?

Omega 3s are involved in almost every system in the human body. Their role extends far beyond simple nutrition, as they contribute directly to the protection and functioning of vital cells and organs.

1. Cardiovascular health: Omega 3 is present in the membranes of myocardial cells (heart muscle cells). They help regulate heart contractility, reducing the risk of cardiac arrhythmias. They also play a role in reducing blood triglyceride levels, a key factor in the prevention of cardiovascular disease.
2. Nervous system: These fatty acids are essential components of nerve cell (neuron) membranes. They facilitate the transmission of signals between cells by promoting the release of neurotransmitters such as dopamine and serotonin, two molecules crucial for regulating mood and cognitive functions.
3. Liver: In liver cells, Omega 3 helps regulate fat metabolism, reducing blood triglyceride levels. This function is particularly beneficial for people suffering from dyslipidemia (abnormally high levels of fats in the blood) or at risk of developing hepatic steatosis (accumulation of fats in the liver).
4. Brain: DHA, in particular, is crucial for the development and protection of brain cells. Not only is it essential for fetal and infant brain development, but it also helps protect the brain against premature aging and neurodegenerative diseases such as Alzheimer's and cognitive disorders.
5. Blood: Omega 3 is also present in blood platelets, helping to limit the risk of thrombosis by reducing platelet aggregation. This helps prevent strokes and heart attacks.

Smoked Salmon: More than a Tasty Food

In addition to its health benefits, smoked salmon is a gustatory pleasure enjoyed the world over. It can be eaten in a variety of ways: in salads, on toast, or accompanied by grilled vegetables or whole grains. What makes smoked salmon even more interesting from a nutritional point of view is that the smoking process, which involves salting, drying andexposure to coldsmoke, increases the concentration of nutrients, particularly Omega 3. As a result, smoked salmon is not only delicious, but an even richer source of these essential fatty acids than raw salmon.

Salmon and Calories: Don't Fear the Bon Gras

Some people are reluctant to eat salmon or other oily fish because of their high calorie content. However, it's important to note that the calories in smoked salmon come mainly from healthy fats, particularly Omega 3. These fats play a crucial role in protecting organs, regulating cellular functions and managing inflammation in the body. Unlike the saturated and trans fats found in processed foods, Omega 3s are beneficial to health and help prevent chronic disease.

Smoked Salmon and the Environment

In addition to its health benefits, salmon is also a more sustainable source of protein than other meats, such as beef or pork. Salmon production, especially when sourced responsibly and certified, has a smaller ecological footprint. Salmon farming requires less land, water and energy than traditional red meat farming, while producing fewer greenhouse gases. So, by eating smoked salmon, not only are you taking care of your health, you're also making a more respectful choice for the planet.

Include Smoked Salmon in Your Diet

We recommend eating oily fish, such as salmon, at least two or three times a week to reap the full benefits. Smoked salmon, in particular, can be a versatile addition to your diet. It goes perfectly with salads, vegetables or whole-grain dishes. In addition to bringing delicious flavor to your meals, it offers a concentration of Omega 3, protein and other nutrients essential for a balanced diet.

Conclusion

Smoked salmon is much more than a delicacy; it's a valuable source of Omega 3, essential for cardiovascular, brain and liver health. By including this oily fish in your regular diet, you're not only helping to improve your well-being, you're also making a nutritionally and environmentally responsible choice. Whether as a starter or main course, smoked salmon is an invaluable ally for a healthy, tasty diet.