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Mackerel’s nutritional value and benefits




If you like oily fish, don’t forget to include mackerel in your diet. It is a high-quality food that gives you omega-3.

Mackerel is a high-quality fatty fish that should be part of a varied diet to improve health. The good nutritional value of mackerel is due, among other things, to its content of omega-3 fatty acids. Also, because it is a small fish, it does not tend to accumulate as many heavy metals as other fish, thereby not creating the same changes in your central nervous system.

Keep in mind that it can be a good idea to add at least a couple of portions of fish every week. There is increasing evidence that this dietary routine can reduce the risk of cardiovascular disease and even death from any cause.

Although there are some species that authorities do not recommend at all, mackerel is not among them. Below we will tell you more about the nutritional value of mackerel and its positive effects on our health.

The nutritional value of mackerel

Let’s start by telling you about the nutritional value of mackerel. Every 100 grams contains about 175 calories. It provides 17 grams of proteins with high biological value and almost 10 grams of fat. Among fish, it is one of the most energy-dense, but this is not a reason to avoid eating it if you follow a low-calorie diet with the goal of losing weight.

It is important to emphasize that a large part of the lipids found inside the mackerel belong to the omega-3 series. These elements help modulate levels of internal inflammation, which in turn helps prevent many chronic and complex diseases. According to research published in the International Journal of Molecular Sciences, an adequate intake of these substances can help reduce the incidence of cardiovascular conditions.

In terms of micronutrients, the presence of vitamins B3, B12, and A in mackerel is particularly noteworthy. It can also provide a good amount of important minerals, such as phosphorus, calcium, magnesium, and potassium. Potassium has been shown to have an antagonistic effect on sodium in blood pressure control. Therefore, it is important to include it in the diet as a regular feature.

Benefits of mackerel

Allowing mackerel, with its good nutritional value, to be a regular part of the diet brings a number of health benefits. For example, due to its calcium content, this food can be excellent to help prevent osteoporosis. This disease causes a progressive decrease in bone density, which can lead to an increase in the incidence of fractures from advanced adulthood onwards.

To help prevent this problem, it is necessary to optimize calcium intake while maintaining vitamin D in an optimal range. A study published in the journal Menopause shows this. However, it is important to also maintain other good habits, such as doing strength training already during the teenage years. In this way, the maximum bone density is raised, which can prevent problems in the future.

We should not underestimate the effects of omega-3 fatty acids. We already mentioned that they are cardioprotective and help control internal inflammation levels. They are also important for your body to achieve a good recovery at the muscle level and to protect the muscles from catabolism. They generate an inhibitory effect on the breakdown of muscle proteins even in connection with a low-calorie diet.

In addition, it is particularly positive to get enough omega-3 during childhood. This improves cognitive development and helps prevent many autoimmune diseases. The fact is that many breast milk substitutes today are supplemented with these nutrients in order for the children to achieve a higher intake.

Mackerel, a high-quality fish to include in your diet

As you have seen, the inclusion of mackerel in the diet is considered very beneficial for good health in the medium term. It is an excellent source of omega-3 fatty acids that help improve the body’s lipid profile. In addition, it contains proteins of high biological value with all essential amino acids, which ensures good muscle function over time.

We also want to note that mackerel is quite a versatile food in the kitchen. It has a distinct taste, but it can be prepared in several different ways. Baked in the oven or in sauce, you get its exquisite organoleptic properties that can satisfy almost all palates. It’s also available canned, making this nutrient-dense food one that can be eaten anywhere, anytime.

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