Mackerel is a relatively inexpensive, healthy, and sustainable fish. Mackerels are considered some of the most nutritious fish and are an excellent source of protein, vitamins B2, B3, B6, and B12, and vitamin D. They are full of minerals like copper, selenium, and iodine. Some contain good amounts of iron and vitamin B1. Mackerel has very similar levels of omega-3 as salmon, and its rich flavor is a great way to add a little variety to your diet. Enjoy it whole and smoked, or use it in a cold salad like you would tuna.
What makes omega-3 fats special? They are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. Increasing Omega-3 fatty acid improves cardiovascular health. the best way to increase your omega-3 intake is by consuming more oily fish rich in these essential fats. Mackerel offers a substantial amount of omega-3.
For instance, one small fillet of mackerel supplies 279% of vitamin B12's RDI. It is worth noting that there are several different species of mackerel, but this value is for Atlantic mackerel. Vitamin B12 deficiency affects an estimated 6% of the US population if you are over 60 years of age the deficiency is 20%. It is one of the most crucial nutrients and deficiency can cause anemia, a blood condition that makes people tired and weak and it can damage your nervous system. It is vital to ensure you get a sufficient amount of B-12.
Mackerel is a substantial source of protein - Every cell in the human body contains protein. The basic structure of a protein is a chain of amino acids. You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women. Mackerel is an excellent source of dietary protein, and a regular fillet of mackerel offers 20.8 grams of protein. Mackerel contains a sufficient quantity of all nine essential amino acids. Getting high-quality protein alongside omega-3 fatty acids is a great health benefit of mackerel.
Selenium is an essential component of various enzymes and proteins, called seleno-proteins, that helps to make DNA and protect against cell damage and infections; these proteins are also involved in reproduction and the metabolism of thyroid hormones. One small fillet of mackerel provides 71% of the recommended dietary intake for selenium. The higher selenium intake lowers several risk factors for cardiovascular disease. Since Mackerel is a good source of omega-3 and selenium it helps to improve cardiovascular health. Mackerel also contains magnesium, potassium, and zinc which are also good for cardiovascular health. Another significant benefit of cardiovascular risk is the reduction of triglyceride levels when eating mackerel. Mackerel has been shown to help reduce triglycerides in numerous trials. A wide range of evidence demonstrates that eating mackerel can lower triglyceride levels due to the EPA and DHA it contains.
A standard serving of mackerel (3.5 ounces, about 3 fish) has 81.6 IU of vitamin D3. This is approximately 27.2 IU of vitamin D3 per fish. Both mackerel and sardines are good sources of vitamin D3. in fact one regular mackerel fillet provides more than 100% of the recommended dietary intake of Vitamin D. Since most of us spend the majority of our time inside, there are limited opportunities to get vitamin D from natural sunlight. Vitamin D has powerful effects on our bodies, and research demonstrates that it can display anti-cancer and anti-inflammatory actions.
Mackerel Appears to Offer Cognition-related Health Benefits
Cognitive skills, also called cognitive functions, cognitive abilities, or cognitive capacities, are brain-based skills that are needed in the acquisition of knowledge, manipulation of information, and reasoning. Mackerel appears to support a healthy mental state, and evidence shows that fish can boost cognitive function. Mackerel appears to offer cognition-related health benefits, and studies show that increased mackerel intake improves cognition. Researchers believe that these cognitive improvements from eating fish come from the omega-3 fatty acids.
You actually should be getting two servings of fish a week, and one of those should be an oily fish, like mackerel. It’s loaded with nutrients. Out of both fresh and saltwater fish, it’s got one of the highest concentrations of Omega-2 acids, which lowers your blood pressure and raises your good cholesterol.
Try Our Smoked Mackerel
Hot smoked for hours and then marinated in organic sunflower oil to preserve the tender and fresh quality. Sustainably sourced healthy protein with an excellent source of natural fish oils. Simply serve on crackers or add to your salads and sandwiches as a perfect alternative to tuna. > Learn More
About Fruits De Mer
Select Europe Inc's Fruits De Mer brand is the proud recipient of numerous awards from The Guild of Fine Food, and the "Best Specialty Import" Award from Fortnum & Mason. Select Europe is the winner of the Great Taste Awards (widely regarded as the "Fine Foods Oscars") 13 consecutive years! In addition, we have received many accolades at The Seafood Expo North America, The Fancy Food Show, The European Seafood Expo in Brussels, and the Birmingham Good Food Show. Select Europe's salted anchovy is considered to be the best available in Europe, due to its delicate flavor and low sodium content. > Learn More