Mackerel: health benefits

by Анна Денисова

Adding fish to your diet comes with some major benefits to health. Right up there with salmon, tuna and herring fish in terms of nutrition is mackerel fish, a super-nutritious type of fish that’s practically bursting with protein, omega-3 fatty acids and micronutrients.
Mackerel is a family of saltwater fish composed of over 30 different species, including popular varieties like Atlantic mackerel, Pacific mackerel, Spanish mackerel and king mackerel fish.
Available both fresh and canned, mackerel is a favorite among fish lovers thanks to its versatility, flavor and incredible nutrient profile. Plus,   regular consumption could help drop your blood pressure and cholesterol, protect against depression, and keep bones healthy and strong.

 

Nutritional Background of Mackerel Fish

Mackerel fish is a very nutrient-dense food and packs in tons of protein, omega-3 fatty acids and micronutrients for a low amount of calories. In particular, mackerel is especially high in vitamin B12, selenium, niacin and phosphorus, among a range of other essential vitamins and minerals.
One three-ounce serving of cooked Atlantic mackerel contains approximately:

  • 223 calories;
  • 20.3 grams protein;
  • 15.1 grams fat;
  • 16.1 micrograms vitamin B12 (269 percent DV);
  • 43.9 micrograms selenium (63 percent DV);
  • 5.8 milligrams niacin (29 percent DV);
  • 236 milligrams phosphorus (24 percent DV);
  • 82.5 milligrams magnesium (21 percent DV);
  • 0.4 milligram riboflavin (21 percent DV);
  • 0.4 milligram vitamin B6 (20 percent DV);
  • 341 milligrams potassium (10 percent DV);
  • 0.1 milligram thiamine (9 percent DV);
  • 0.8 milligram pantothenic acid (8 percent DV);
  • 1.3 milligrams iron (7 percent DV);
  • In addition to the nutrients listed above, mackerel also contains some zinc, copper and vitamin A.

Benefits of Consuming Mackerel Fish

Aids in Lowering Blood Pressure

Mackerel fish is known for its ability to boost heart health and slash blood pressure.
Lower blood pressure include reducing your sodium intake, eating more fiber-rich foods and upping your intake of magnesium and potassium, which mackerel fish is rich in.

Cholesterol

Including mackerel in your diet may help improve heart health by lowering cholesterol levels.
Eating mackerel lowers triglyceride and cholesterol levels through a combination of fiber and omega-3s.

Fight Against Depression

Mackerel is high in omega-3 fatty acids, a healthy type of fat that has been associated with a number of impressive health benefits. Omega-3 fatty acids even be able to help protect against depression.
It is no coincidence that fish oil is considered an antidepressant. The effect of omega-3s on the brain, which is associated with all mental processes, is very serious and covers many aspects:
reduces aggressiveness and irritability;
prevents stress hormones from being formed in excess and provoking neurosis, asthenia, panic attacks and other neurotic conditions;
increases the content of serotonin - the hormone of happiness.

Strengthens Bones

Like other types of oily fish, mackerel is a good source of vitamin D. Vitamin D is an incredibly important nutrient, but it can be challenging to meet needs without supplementation. In fact, an estimated 50 percent of the population worldwide is believed to have a vitamin D deficiency.
Vitamin D is key to many aspects of health, but it’s especially crucial when it comes to bone health. It aids in the metabolism of calcium and phosphorus and is essential to supporting the growth of stronger bones.
Including other fatty fish in your diet, such as halibut, carp fish and salmon, can also bump up vitamin D intake and help meet daily needs.

 

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