We can’t deny the fact that fish is astoundingly nutritious and beneficial for the body. In fact, fish is one of those foods that are rich in protein. Furthermore, it also has omega-3 fatty acids, which is beneficial for making the muscles leaner and stronger. Not only that fish impacts the waistline, it also impacts some other functions of the body including the brain, liver, as well as sleeping. One of the types of fish that has these benefits is the bangada or mackerel. The health benefits of bangada are wide-ranging and are all for the betterment of the overall health. If you want to know these and a lot more, feel free to give this article a read.
What is Mackerel Fish?
The term “mackerel fish” is actually just a general term, which encompasses more than about 30 species of fish, which most of it belongs to the Scombridae family. In various parts of the world, mackerel are known as bangada. Mackerel is closely related to tuna. They come in a number of types, including Spanish, King, Atlantic, and Cero mackerel. They are abundant and fast swimming in cold, temperate areas. Furthermore, they are known for their oily meat, numerous finlets, and slim shape.
Bangada is usually found in huge schools that makes them an easy target for those commercial fishermen. This is what makes bangada one of the most common fish on the menu, specifically in North America. The size of the fish ranges from about 20 centimeters to 200 centimeters. The varieties of bangada fish have changing physical characteristics. However, they offer similar taste and a relatively aligned profile of nutrients.
Most remarkably, the mackerel species are rich in omega-3 fatty acids and ample amounts of vitamin B12. Furthermore, it also has iron, magnesium, phosphorus, copper, and selenium. Additionally, there are also small amounts of sodium, zinc, potassium, and vitamin A in it. Well, these nutrients (we’ll discuss it later in this article) are the ones responsible for the health benefits of bangada. Because of the abundant vitamins and minerals mackerel has, it is highly recommended to include it in the diet.
Types of mackerel:
- Spotted mackerel
- Short mackerel
- Pacific-sierra
- Indian mackerel
- Chub mackerel
- Pacific jack mackerel
- Spanish mackerel
- Blue mackerel
- Atlantic mackerel
- Cero or painted mackerel
- King mackerel
- Wahoo mackerel
- Atlantic horse mackerel
Nutritional Facts of Mackerel
A three-ounce serving of Atlantic mackerel has:
| Nutrient | Amount | % Daily Value |
| Calories | 223 | – |
| Protein | 20.3 grams | – |
| Fat | 15.1 grams | – |
| Vitamin B12 | 16.1 micrograms | 269% |
| Selenium | 43.9 micrograms | 63% |
| Niacin | 5.8 milligrams | 29% |
| Phosphorus | 236 milligrams | 24% |
| Magnesium | 82.5 milligrams | 21% |
| Riboflavin | 0.4 milligrams | 21% |
| Vitamin B6 | 0.4 milligrams | 20% |
| Potassium | 341 milligrams | 10% |
| Thiamin | 0.1 milligrams | 9% |
| Pantothenic Acid | 0.8 milligrams | 8% |
| Iron | 1.3 milligrams | 7% |
Health Benefits of Bangada
Here are some of the most beneficial health benefits of bangada:
- Helps control diabetes: the monounsaturated fats in the mackerel are beneficial in regulating blood sugar and insulin resistance in the body. this is a good thing for those who are diabetic because it may help them in preventing overeating.
- Aids in weight loss: he ample amount of protein in mackerel is beneficial in stimulating the metabolism, thus making it beneficial in weight loss as well.
- Helps improve cognition: the omega-3 fatty acids in the mackerel are essential for the improvement of cognition. Moreover, it also lowers the risk of various neurodegenerative diseases.
- Improves bone mineral density: the wide-ranging minerals just like iron, calcium, manganese, magnesium, selenium, and copper in mackerel are beneficial in improving the mineral density of the bones.
- Help treat chronic illnesses: the antioxidant properties of the mackerel fish are mainly due to a large amount of selenium in it. This helps in preventing cellular mutation as well as various chronic illnesses.
- Helps in lowering cholesterol levels: mackerel is beneficial in reducing the levels of cholesterol in the body. Thus lowering the risk of heart attack, stroke, atherosclerosis, and more.
- Boosts the immunity: the Coenzyme Q10 in the mackerel is one of the unique elements it has. This is beneficial in giving a boost to the immune system. Thus making the body well-protected from any infections.
Buying and Cooking Tips on Bangada
Here are some tips that may help you in adding bagnada in your diet plan:
- Mackerel can be baked, pan-fried, grilled, or broiled.
- Marinate mackerel with citrus based sauce or vinegar to get a strong taste.
- Look for mackerel filets or steak with the most translucent and softest meat, this is more delightful.
- The fresh mackerel must not have a strong smell, the eyes of it are bright and clear, has a moist skin and shiny scales.
Possible Health Risks
Even though mackerel is a healthy alternative to fatty meat, they may also pose some health risks to pregnant women. This is due to its high methylmercury content. Frequent consumption of this may have an adversative effect on the development of a nervous system for children. Furthermore, pregnant women must also be wary of the king mackerel because it is high in mercury.
