Adding fish to the diet is one of the things that most health professionals, dietitians, and doctors will agree about. They all may agree that it comes with some major benefits to the health. As a matter of fact, the American Heart Association essentially suggests including no less than two servings of fatty fish in the weekly diet in order to help enhance the heart health. On top of the list with herring fish, salmon, and tuna in terms of their nutrition are the mackerel fish. This is a very nutritious type of fish, which is essentially oozing with micronutrients, omega-3 fatty acids, and protein. There is an ample amount of essential nutrients in the mackerel, which are essential for the health. These are what make up all the important health benefits of mackerel. If you want to learn more about this fish. Give this article a read.
Mackerel Fish: What is this?
If you often eat sushi bars, you may know it as the saba fish. You may also have unintentionally passed by it in the markets, just sitting right next to the canned sardines or anchovies. In the actual fact, mackerel is part of the family of saltwater fish, which is composed of about 30 different species, including the Atlantic mackerel, Spanish mackerel, king mackerel, and the Pacific mackerel.
Available in both the canned and fresh form, mackerel is one of the favorites among all the fish lovers. This is all thanks to it being so versatile, its flavor, and amazing nutrient value. Additionally, some research suggests that the regular consumption of mackerel may help in dropping the blood pressure and the cholesterol levels, minimize the waistline, protect against depression, and keep the bones strong and healthy. Therefore, the mackerel fish surely makes a great addition to whatever well-balanced, and healthy diet.
Moreover, the mackerel fish has about 30 different species. Hence, it may get a bit challenging to know what to get if you are buying on the market.
The king mackerel has been shown to have great levels of mercury, which may be dangerous when taken in high amounts and may even cause some mercury poisoning. On the other hand, the Spanish mackerel may also have high levels of mercury content, hence must be limited too. Rather, opt for the kind of mackerel that is low in mercury yet still possess the concentrated amount of protein and omega 3 fatty acids –just lie the Atlantic mackerel.
Even though mackerel may be purchased fresh in the market, buying it in cans is a popular and convenient choice. If you purchase canned, however, make sure that it is from a brand that uses BPA-free cans.
Nutritional Content of Mackerel
The mackerel fish is very rich in nutrients and has lots of protein, micronutrients, and omega-3 fatty acids with low amount of calories. Particularly, mackerel is particularly high in phosphorus, niacin, selenium, and vitamin B12.
One 3 oz. serving of cooked Atlantic mackerel may contain about:
|Principle||Amount||% Daily Value|
|Vitamin B12||16.1 micrograms||269%|
|Pantothenic acid||0.8 milligrams||8%|
Aside from the aforementioned nutrients, mackerel also contains some vitamin A, copper, and zinc.
Health Benefits of Mackerel
Here are some of the most amazing health benefits of mackerel:
- Helps in promoting weight loss. There is an ample amount of proteins and fats in the mackerel, which is beneficial in keeping you feeling full and help in making weight loss faster. Furthermore, studies show that fat and protein may reduce the levels of ghrelin, a hormone that stimulates hunger.
- Helps in making the bones stronger. Just like any other types of oily fish, the mackerel is also a good source of vitamin D. This is an essential nutrient, yet it may be challenging to meet the needs without having any supplementation. As a matter of fact, there is about 50% of the population who are deficient in vitamin D.
- Helps in fighting against depression. Mackerel has high levels of omega-3 fatty acids –a healthy kind of fat. This is connected to a lot of amazing health benefits. As a matter of fact, some of the recent studies found out that omega-3 fatty acids may even help in protecting from depression.
- May help reduce cholesterol levels. We know that cholesterol is a kind of fat, which is present in the body. Though you need cholesterol, an excessive amount of which may build up in the body and may cause the arteries to get narrow and hard. Including mackerel in the diet may help in improving the heart health by lowering the cholesterol levels.
- Helps in lowering the blood pressure levels. High blood pressure may force the heart to work harder in order to pump blood, thus increasing the risk of heart disease. Mackerel fish is popular for its ability to boost the heart health and lower the blood pressure. This is one of the best health benefits of mackerel.