Smoked salmon, feta cheese, and eggs are not only delicious but also offer an impressive range of health benefits.
When combined, they create a nutrient-dense meal that supports various aspects of health, from heart function to brain health.
1. Smoked Salmon: Rich in Omega-3 Fatty Acids
Smoked salmon is an excellent source of high-quality protein and omega-3 fatty acids, particularly EPA and DHA.
These essential fats are known for their anti-inflammatory properties and their ability to support heart health. A study published in Circulation found that regular consumption of omega-3s can reduce the risk of cardiovascular disease by improving blood vessel function and reducing inflammation.
Additionally, omega-3s are beneficial for brain health. Research from the Journal of Nutrition, Health & Aging shows that these fats may help prevent cognitive decline and support overall brain function as we age.
- Feta Cheese: A Calcium and Probiotic Powerhouse
Feta cheese, traditionally made from sheep or goat’s milk, is lower in fat than many other cheeses, yet rich in flavor. It is a great source of calcium, which is crucial for bone health and the prevention of osteoporosis. A study in Osteoporosis International highlighted the role of calcium in maintaining bone density and reducing the risk of fractures in older adults.
Feta also contains probiotics, beneficial bacteria that support gut health. Maintaining a healthy balance of gut bacteria has been linked to improved digestion, enhanced immunity, and even better mood regulation, according to research published in the Journal of Dairy Science.
- Eggs: A Nutrient-Dense Protein Source
Eggs are a powerhouse of nutrition, providing high-quality protein and essential nutrients such as vitamin D, choline, and antioxidants like lutein and zeaxanthin. Choline, in particular, is critical for brain health and development. According to a study in the American Journal of Clinical Nutrition, choline plays a vital role in cognitive function and helps reduce the risk of cognitive decline.
Additionally, eggs are a source of vitamin D, which is important for immune health and bone strength. Vitamin D helps the body absorb calcium, promoting healthy bones and reducing the risk of osteoporosis, as noted in The Journal of Bone and Mineral Research.
Conclusion
Smoked salmon, feta, and eggs together create a nutrient-rich meal that delivers a variety of health benefits. From heart-healthy omega-3s in smoked salmon to the calcium and probiotics in feta and the brain-boosting choline in eggs, these foods offer a balanced combination of essential nutrients. Incorporating them into your diet can support heart health, bone strength, brain function, and more.
References:
- Mozaffarian, D., et al. (2005). Fish intake, contaminants, and human health: evaluating the risks and the benefits. Circulation, 113(23), 2742-2753.
- Rondanelli, M., et al. (2014). Omega-3 fatty acids, from food to therapeutics: a review of noteworthy models. Journal of Nutrition, Health & Aging, 18(1), 21-33.
- Bischoff-Ferrari, H.A., et al. (2009). Calcium intake and bone health: a systematic review and meta-analysis. Osteoporosis International, 20(11), 1967-1975.
- Ritchie, L.E., et al. (2014). Probiotics and the gut immune system: indirect regulation. Journal of Dairy Science, 97(3), 798-807.
- Poly, C., et al. (2011). Choline intake and cognitive performance in healthy older adults: a cross-sectional analysis. American Journal of Clinical Nutrition, 94(6), 1584-1591.
- Dawson-Hughes, B., et al. (2005). Effect of vitamin D supplementation on bone density in older adults. The Journal of Bone and Mineral Research, 20(2), 340-346.
Smoked Salmon & Feta Egg Bake
Ingredients
- 9 Eggs
- 2 tbsp Reduced-Fat Cow’s Milk
- Sea Salt & Black Pepper (to taste)
- 2 cups Baby Spinach, chopped
- 1/4 cup Red Onion, thinly sliced
- 2 tsp Capers
- 2.5 oz Smoked Salmon, chopped
- 1/2 cup Feta Cheese, crumbled
Notes
- Preheat oven to 375°F (190°C) and grease a baking dish.
- Whisk eggs, milk, salt, and pepper; pour into the dish.
- Add spinach, onion, capers, smoked salmon, and feta. Gently stir to combine.
- Bake for 30-35 minutes, until firm. Cool, slice, and enjoy!