Mackerel: Benefits And Harms

Mackerel fish live and move in schools. This is a thermophilic fish species, so mackerel constantly migrate in search of warm waters in the Sea of Marmara and the Black Sea, as well as along the coast of America. The main types of mackerel are named after their habitat. There are Australian, Japanese, Atlantic, and African mackerel.

Despite the high-fat content and calorie content of mackerel, this fish is considered a dietary product. Medicine and dietetics are aware of many beneficial properties of mackerel, some of which are unique. For example, the irreplaceable benefits of mackerel lie in the chemical composition of the fish. Omega-3 polyunsaturated fatty acids are found in large quantities in fish, which determines the main beneficial properties of mackerel.

Mackerel also contains vitamins A, B, C, B, PP, E, H, and K. This is a whole vitamin alphabet. The benefits of mackerel are obvious if you add such macro- and microelements as iron, zinc, magnesium, phosphorus, potassium, and molybdenum to the vitamin composition of the product. This fish is a storehouse of vitamins and nutrients, so it is recommended to eat it in reasonable quantities.

The calorie content of mackerel fish is 191 kcal per 100 g.

Energy value of mackerel fish (Protein, fat, carbohydrate ratio – PFC):

  • Protein: 18 g (~ 72 kcal) .
  • Fats: 13.2 g (~ 119 kcal).
  • Carbohydrates: 0 g (~ 0 kcal).

Vitamins contained in mackerel:

  • Vitamin PP (PP) 8.6 mg.
  • Vitamin A (RE) 10 mcg.
  • Vitamin B12 (B12) 12 mcg.
  • Vitamin C (C) 1.2 mg.
  • Vitamin D (D) 16.1 mcg.
  • Vitamin E (E) 1.6 mg .
  • Vitamin K (K) 5 mcg .
  • Vitamin PP (PP) 11.6 mg.

Minerals contained in mackerel:

  • Iron (Fe) 1.7 mg.
  • Zinc (Zn) 0.7 mg.
  • Iodine (I) 45 mcg.
  • Copper (Cu) 210 mg.
  • Fluorine (F) 1400 mcg.
  • Phosphorus (P) 280 mg.
  • Potassium (K) 280 mg.
  • Sodium (Na) 100 mg.
  • Magnesium (Mg) 50 mg.
  • Calcium (Ca) 40 mg.

Useful properties of mackerel

  • For human health, mackerel is beneficial because of a large number of minerals and vitamins. Thanks to vitamin B12, DNA synthesis takes place in our body. Vitamin B12 is also involved in the metabolism of fats and the oxygenation of body cells.
  • Vitamin D has an impact on the development and strengthening of the bone system.
    The functioning of enzymes is ensured by the presence of phosphorus, which is necessary for normal cell function.
  • Omega-3 unsaturated fatty acids are excellent antioxidants. They neutralize free radicals, stabilize blood cholesterol levels, have a positive effect on the body’s protective functions, improve metabolism, and reduce the likelihood of cancer. It is a good prevention of atherosclerosis.
  • Mackerel is recommended for pregnant and lactating women and, of course, for the growing younger generation. Mackerel meat is very useful for the spinal cord and brain, teeth, hair, skin, and mucous membranes.
  • Eating mackerel has an excellent effect in the treatment of heart and vascular diseases helps build cartilage tissue, and also provides oxygen to cells and cartilage.
  • This property is used in the treatment of the musculoskeletal system and joints.
  • The use of this wonderful fish is also recommended for diabetes mellitus. It regulates blood sugar and normalizes fat metabolism. It also increases hemoglobin and improves the functioning of the gastrointestinal tract, strengthening the nervous system.

Harmful effects of mackerel

The harmful properties of mackerel are manifested in individual incompatibility and the occurrence of various allergic reactions. Excessive consumption of fish leads to similar results.

It is better to buy fresh fish, but mackerel in salted or smoked form may well have a negative impact on your precious health. Especially in people with kidney, liver, and gastrointestinal diseases.

Mackerel can accumulate mercury, so it is better to refuse to eat mackerel of especially large sizes.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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