Eating fish is important for a balanced diet and mackerel fish are some of the most widely available and healthiest fish around. However, before you add mackerel to your diet, it is important to know where they come from and what health benefits and possible side effects they hold.
What is Mackerel Fish?
Mackerel fish is actually a general term that encompasses more than 30 species of fish, most of which belong to the Scombridae. In many parts of the world, mackerel fish are known as bangada. These fish are typically found near coastal areas, where they breed and feed, and their range includes both tropical and temperate regions.
Mackerel fish are usually found in large schools, which makes them an easy target for commercial fishermen. This makes mackerel one of the most common fish on the menu, particularly in North America. Ranging from 20 cm to 200 cm, these fish have varying physical characteristics, but they offer similar flavor and a relatively aligned nutrient profile.
Mackerel Fish Nutrition Facts
Mackerel species are rich in omega-3 fatty acids, as well as high levels of vitamin B12 (nearly 700% of your daily requirement). They contain minerals like selenium, copper, phosphorus, magnesium, and iron. There are also smaller amounts of vitamin A, potassium, zinc and sodium. Along with 230 calories per filet – an average of 100 grams – there are also 21 grams of protein, representing roughly 40% of your daily required intake.
Due to this impressive nutrient profile and the different ways to prepare mackerel, it remains one of the most popular and readily consumed fish in the world.
Serving Size : Nutrient Value Water [g] 43 Energy [kcal] 305 Protein [g] 18.5 Total lipid (fat) [g] 25.1 Carbohydrate, by difference [g] 0 Fiber, total dietary [g] 0 Sugars, total [g] 0 Calcium, Ca [mg] 66 Iron, Fe [mg] 1.4 Magnesium, Mg [mg] 60 Phosphorus, P [mg] 254 Potassium, K [mg] 520 Sodium, Na [mg] 4450 Zinc, Zn [mg] 1.1 Vitamin C, total ascorbic acid [mg] 0 Thiamin [mg] 0.02 Riboflavin [mg] 0.19 Niacin [mg] 3.3 Vitamin B-6 [mg] 0.41 Folate, DFE [µg] 15 Vitamin B-12 [µg] 12 Vitamin A, RAE [µg] 47 Vitamin A, IU [IU] 157 Vitamin E (alpha-tocopherol) [mg] 2.38 Vitamin D (D2 + D3) [µg] 25.2 Vitamin D [IU] 1006 Vitamin K (phylloquinone) [µg] 7.8 Fatty acids, total saturated [g] 7.15 Fatty acids, total monounsaturated [g] 8.32 Fatty acids, total polyunsaturated [g] 6.21 Cholesterol [mg] 95 Caffeine [mg] 0 Sources include : USDA
Health Benefits of Mackerel Fish
The health benefits of mackerel fish include improving hair health, protecting the skin, preventing age-related macular degeneration, strengthening the immune system, lowering cholesterol levels, preventing chronic disease, and boosting bone health, among others.
With ample amounts of omega-3 fatty acids and selenium, mackerel fish can take care of all your skin care needs. These substances act as within the body, helping reduce oxidative stress and the effects of free radicals, which are the natural byproducts of cellular metabolism. They can also help reduce the appearance of wrinkles and age spots and relieve certain conditions such as psoriasis and eczema.
There are many nutrients that are critical to hair care such as protein, iron, zinc, and omega-3 fatty acids, all of which are found in mackerel fish. A regular dose of these nutrients in your diet will help improve the luster and look of your hair, while also strengthening the hair strands and reducing the effects of scalp conditions, such as dandruff.
Despite having a low level of vitamin C, mackerel fish are still praised for their effects on the immune system. Coenzyme Q10 is one of the unique elements in mackerel fish that is closely associated with preventing infections and strengthening the body’s defense against oxidative stress. Omega-3 fatty acids are also known to reduce inflammation, which can put unnecessary strain on the immune system.
Lower Cholesterol Levels
Treat Chronic Disease
The antioxidant effects of mackerel fish are well-studied, primarily due to the high level of selenium, which is more than 80% of your daily requirement per serving. Selenium functions as an antioxidant in the body, helping prevent cellular mutation and chronic disease by neutralizing free radicals before they can damage tissues, cells, and organs.
Improve Bone Mineral Density
There are many minerals in mackerel fish, including copper, selenium, magnesium, manganese, calcium, and iron, all of which are linked to bone density. By regularly consuming this fish, you can prevent the onset of osteoporosis, keeping you feeling youthful and strong as you age.
The high levels of omega-3 fatty acids found in mackerel, particularly DHA, mean an improved function and a lower risk of disease. The anti-inflammatory properties of these compounds will reduce the plaque buildup that often precedes the symptoms of ’s and Parkinson’s disease.
Although mackerel fish do possess a high level of calories, nearly 250 per filet, they also provide a huge amount of protein, which can help stimulate the . High-protein foods are also notoriously filling, which can help prevent , keeping you within your calorie limitations for the day.
Reduced Risk of Macular Degeneration
Research suggests that omega-3-rich fish like mackerel is the best food for your eyes. It prevents the damage done to the eyes because of diabetes, which often leads to diabetic retinopathy. Studies have also shown a connection between and diabetes, as the two walk hand in hand.