Mackerel health benefits, benefits and harms of calories

MackerelMackerel is one of the most commonly used fish in the world. The high concentration of omega-3s, proteins, and many micro and macro elements make this product extremely healthy.

What is mackerel

Mackerel is a small deep-sea saltwater torpedo fish. Belongs to the mackerel family. Also known as lacento or maccarello. There are quite a few varieties of this fish in the oceans.

The weight of one medium mackerel is approximately 250-350 g. This fish can be recognized by its characteristic rainbow-colored skin with silvery veins and a pronounced smell. This sea dweller belongs to fatty fish and is an excellent source of omega-3 acids. Its soft, slightly salty meat is perfectly smoked or other type of cooking, for example, on the grill, since after cooking it retains its shape and juicy fillet texture well.

Where dwells

Mackerel lives as a rule in deep water of temperate and tropical latitudes. Can be found in the waters of the Pacific, Atlantic and Mediterranean oceans. But despite the fact that mackerel is a deep-sea fish, some of its species live near bays. One of the known areas of this fish is the coast of Great Britain, in particular, within Scotland. To the British environs, shoals of mackerel arrive in April-May and
stay there until September-October. So “English” fresh mackerel is available exclusively in the summer season. Also good catches of mackerel are possible off the coast of Japan, Australia, America. There are more than fifty species of this fish.

Nutrients

In addition to omega-3, which are extremely important for human health, mackerel meat contains many other useful ingredients.

Nutritional components on 100 g product

Caloric value 230 Kcal Proteins 21 g Carbohydrates – Fats 16 g Cholesterol 78,5 mg Vitamin A 11 μg Vitamin C 0,5 mg Vitamin D 16 μg Vitamin E 1,7 mg Vitamin K 5,6 μg Vitamin B1 120 μg Vitamin B2 360 μg Vitamin B5 0,9 mg Vitamin B6 0,7 mg Folic acid 11 μg Vitamin B12 12 μg Biotin 0,3 μg Calcium 39 mg Magnesium 51 mg Sodium 98 mg Potassium 282 mg Phosphorus 281 mg Chlorine 172 mg Sulfur 175 mg Iron 2 mg Zinc 1 mg Iodine 50 μg Copper 0,1 mg Manganese 0,2 mg Chromium 57 μg Fluorine 1,6 mg Molybdenum 5 μg Cobalt 22 μg Nickel 4 μg

Protein

Approximately one fifth of 100 grams of fish are nutritive proteins. Protein is a necessary component for proper muscle function, adequate metabolic processes.

Mackerel is one of the best sources for replenishing the body’s protein reserves.

Nutrients

The generous content of calcium, potassium, magnesium and selenium in mackerel fillets makes this fish extremely important for the heart muscle, bones, teeth, nerve tissue, muscles, as well as proper metabolism.

Vitamins

Mackerel is an excellent source of many vitamins. It is easy to get an impressive amount of niacin (vitamin B 3), choline, folic acid, vitamins E, D, A, K, B X NUMX, ascorbic acid from a serving of fish.

All these components have numerous health benefits, contribute to the proper functioning of systems and organs.

Useful Properties

Useful properties of mackerelMackerel is one of the most beneficial varieties of oily fish. Her meat is rich in minerals, vitamins and healthy lipids, including omega-3 and omega-6 acids. By consuming this fish, you can not worry about the lack of vitamins A, C, D, E, B6, B12 and K. As for minerals, this product contains large amounts of iron, magnesium, phosphorus, potassium, sodium, selenium, zinc and copper. Also in the fillet is the antioxidant coenzyme Q10, which is important for maintaining the youthfulness of the body. Due to the composition so rich in useful elements, mackerel has a number of advantages for human health.

Anticarcinogenic product

Antioxidant coenzyme Q10 helps to eliminate cancer agents from affected cells, reduces the risk of certain types of cancer. Substances omega-3 are able to prevent cancer of the mammary glands, prostate, kidneys and intestines. In addition, it was found that fatty acids from sea fish stop the growth of cancer cells in the mammary gland.

Another feature of mackerel is the high content of vitamins B12 and D, as well as selenium, whose effectiveness in the fight against cancer diseases has also been proven in the laboratory.

Maintaining immunity

The systematic use of dishes from oily marine fish significantly strengthens the immune system, restores the performance of organs weakened by the disease. The substances omega-3 affect the human body as an anti-inflammatory agent. Their efficacy in treating arthritis, reducing the risk of cardiac diseases and oncological formations has also been proven. Coenzyme Q10 also has a beneficial effect on the body’s ability to resist infections. In short, mackerel is a product that should be included in the diet of people after serious diseases, as well as for prophylactic strengthening of the immune system.

Vascular and heart health

Fatty fish in the diet – the key to a healthy heart. It is known that the chemical components that make up the product, are able to thin the blood, improve its condition, increase blood flow in the body and reduce blood pressure. You can also not worry about the possible accumulation of “bad” cholesterol or narrowing of the arteries. Essential fatty acids keep cholesterol levels adequate, and make the walls of blood vessels more elastic, which makes it easier to transport blood. Cleansing the blood of harmful lipid plaques, reduces the risk of heart attacks, coronary disease. A high concentration of calcium in fish also helps normalize heartbeat and blood pressure. To reduce the risk of cardiac problems, it is recommended to consume at least 2 servings of oily fish twice a week. And mackerel is excellent for this role.

Work of the nervous system and brain

Scientists have found that the human brain contains a fairly high concentration of omega 3 substances. They play a vital role in maintaining the cognitive and behavioral functions of the body. Consumption of foods saturated with fatty acids, improves memory, improves efficiency, prevents Alzheimer’s disease, and also serves as a prevention against serious disorders of brain function. Among other things, fatty acids facilitate the transmission of nerve impulses throughout the body, important for the prevention of depression, schizophrenia and dementia.

Joint function

The mackerel fillet contains anti-inflammatory components that help relieve joint pain in rheumatoid arthritis. Studies have shown that regular consumption of this fish enhances the effectiveness of drug treatment of joints.

It is believed that omega-3 acids are able to prevent arthritis or reduce pain in the presence of the disease.

Excess weight

Although mackerel is a fatty product, this fish contributes to weight loss. Studies have shown that regular consumption of fat from mackerel in combination with exercise can significantly speed up weight loss. Mackerel meat helps to regulate the metabolism, reduce the concentration of glucose in the bloodstream of obese people.

Benefits of regular consumption of mackerel:

  • hormones are regulated;
  • vascular flexibility is improved;
  • heart strengthens;
  • cholesterol concentration decreases;
  • stabilizes blood pressure;
  • immunity is strengthened;
  • anti-cancer agents are activated;
  • increases the performance of the brain;
  • work of the nervous system is resumed;
  • pains at arthritis, arthrosis, migraine are alleviated;
  • condition of hair, epidermis improves.

Possible hazards

Although mackerel is a very nutritious and useful product, pregnant and lactating mothers are advised to refrain from frequent consumption of this fish. The fact is that fillets may contain elevated levels of mercury, especially if the fish were caught in polluted waters. Abuse of this product is fraught with impaired development of the nervous system of the unborn child, and also constitutes a serious risk to the health of a pregnant or nursing mother.

How to choose fresh fish

Fresh mackerelLike all fish, shiny eyes and wet skin are the first signs of freshness of mackerel. To the touch, the carcass must be firm, with glistening scales and clean gills. Also, the quality of the fish will tell her head. In recently caught individuals, it is kept exactly horizontal, if the front part of the fish sags down – this is a sure sign of a product that is not of the first freshness. Fresh fillets are soft, tender, translucent meat.

How to store correctly

Mackerel meat deteriorates very quickly. Therefore, fresh fish should be eaten throughout 24 hours after the catch. Longer mackerel is stored in the form of canned, smoked and salted.

What to cook

Mackerel can be cooked whole, which is often done by cooks. Want to get a boneless fish, then you can use mackerel fillets. To do this, on both sides of the spine with a sharp knife cut off the crumb. Want to keep fish stocks for several days? Below are the best recipes for salting.

Salted mackerel

Salted mackerelProperly salted mackerel is a tasty and nutritious dish that suits almost any garnish. There are several ways to salting this fish.

1 method

You need:

  • mackerel (1 fish);
  • salt (1 Art. L);
  • bay leaf (1 pcs.);
  • allspice;
  • dill.

How to cook

Rinse cleaned carcasses with water. Pour salt, pepper, dill, chopped bay leaf at the bottom of the container. Rub the fish thoroughly with salt, put herbs and pepper in the belly. Put in a container and sprinkle with the rest of the salt. Close tightly and refrigerate. After 3 days, salted mackerel is ready.

2 method

You need:

  • mackerel (3 pcs.);
  • onions (3 pcs.);
  • water (1,5 l);
  • table salt (8 st. l.);
  • granulated sugar (3 tbsp.);
  • allspice (8 peas);
  • bay leaf (6 pcs.);
  • mustard beans (2,5 st. l.)

How to cook

Prepared carcass cut into pieces. Cut the onion into rings and put in a jar, alternating onions, mustard and fish. Pour the brine, close the lid and place in the refrigerator for 12 hours. Store the finished product for no longer than 5 days.

To prepare the brine, combine the components, boil, and then bring to room temperature.

3 method

You need:

  • mackerel carcasses (2 pcs.);
  • lemon (1 units);
  • allspice (6 pcs.);
  • salt;
  • olive oil (3 tbsp.).

How to cook

Wet cleaned, washed fish with a napkin and cut into pieces. Put in tara, add spices, lemon juice, olive oil. Send in the fridge on 24 hours. While the fish is salted, shake the container thoroughly several times.

Mackerel – a storehouse of many useful components. But still in the category of the best she got due to the high concentration of fatty acids. The level of this irreplaceable substance in some mackerel varieties significantly exceeds the concentration of omega-3 in any other fish. And this is already a weighty argument to make a choice in favor of sea fish from the mackerel family.

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Anna Evans

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