You hear so much about all the types of fish and seafood that you no longer know which ones are healthier, which ones are toxic, which ones you can consume in limited quantities, and which fish you can eat to your heart’s content.
Fish, in itself, is an extremely healthy type of meat, but there are a few aspects you need to consider in order to choose the most suitable fish for you.
Proteins and Omega-3 fatty acids make fish an ideal food for the proper functioning of the entire body, but especially for brain health.
Mackerel is a fish often compared to tuna because they share many characteristics – both are large, fatty fish that have a firm texture and are often packed in oil and canned. The two fish are members of the same family, Scombridae, but mackerel are smaller fish and have a shorter lifespan. Mackerel is fattier than tuna and has a richer, but milder, flavor.
Mackerel is rich in protein and provides omega-3 fatty acids. Its mild taste makes it a great addition to your diet if you want to include more fish in your diet but don’t like the strong taste of other types of fish.
Nutritional information for mackerel
This nutritional information is provided by the USDA for a 3.5-ounce (100-gram) serving of raw mackerel:
Calories: 189
Fat: 11.9 g
Sodium: 89 mg
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0g
Protein: 19 g
Carbohydrates
Plain raw mackerel contains no carbs, fiber, or sugar. However, any fish that is breaded or processed may include some carbs.
Fats
Mackerel provides nearly 12 grams of fat per 100-gram serving. About 3 grams are saturated fat, 4.5 grams are monounsaturated fat, and 2.9 grams are polyunsaturated fat.
Mackerel is rich in omega-3 fatty acids. According to the USDA, one serving provides 0.77 grams of EPA (eicosapentaenoic acid) and 1.25 grams of DHA (docosahexaenoic acid), both important fatty acids that can only be made in small amounts by the body. Therefore, consuming these fatty acids in food is the only practical way to increase your levels.
Mackerel also provides a small amount of a lesser-known omega-3 fatty acid called DPA (docosapentanoic acid). A 100-gram serving of the fish provides 0.18 grams. Mackerel caught in different areas and at different times of the year may provide slightly different amounts of fat.
Protein
Mackerel is a complete protein with a 100-gram serving providing 19 grams of the macronutrient, including all nine essential amino acids.
Vitamins and minerals
Mackerel is an excellent source of vitamin B-12. One serving provides 7.29 mcg, which means you’ll get much more than the recommended daily allowance for adults, which is 2.4 mcg per day. Mackerel also provides niacin, iron, vitamin B6, riboflavin, magnesium, phosphorus, folate, and selenium.
Mackerel can also be a good source of vitamin D. Along with milk, fatty fish is often touted as a good source of the nutrient. According to the USDA, one serving of mackerel contains 13.8 mcg, which can be converted to about 552 international units (IU). The National Institutes of Health suggests that we get 600 IU of vitamin D, which is usually obtained through sun exposure.
Health benefits
Whether you have it fresh or canned, mackerel has several health benefits to offer. Here are some ways that eating mackerel can boost your health.
May improve heart health in adults
Research studies have shown that heart-healthy polyunsaturated fats (including the omega-3 fatty acids DHA and EPA) may help reduce the incidence and death rate from cardiovascular disease. Many studies have also shown that fish oil supplements can help lower triglycerides without increasing other types of cholesterol.
May reduce the risk of age-related cognitive decline
Researchers have proposed that eating seafood may prevent age-related cognitive decline. Several studies have indicated that eating foods (such as fish) that provide EPA and DHA has been linked to improved cognitive function in those with very mild Alzheimer’s disease.
May improve cardiometabolic health in children
As evidence suggests that eating fatty fish may provide health benefits in adults, researchers are beginning to examine how fatty fish intake may improve the development and health of children. A new research study conducted on children in 2019 was published in the American Journal of Clinical Nutrition.
The study included nearly 200 8- and 9-year-old children who were given either fatty fish or poultry for 12 weeks. The researchers found that those who ate fish had improved levels of triglycerides and HDL cholesterol, with no negative impact on blood pressure, heart rate variability, or glucose homeostasis. A
The study authors concluded that recommendations on fish consumption in children would be useful to improve initiatives to increase children’s intake of fatty fish.
May help prevent anemia
Mackerel can provide a good nutritional base for preventing anemia that results from nutritional deficiencies. Oily fish contains iron, vitamin B12, and some folic acid. A deficiency in any of these micronutrients can lead to certain types of anemia. Symptoms of anemia can include muscle weakness, blurred vision, extreme fatigue, along with other serious complications, such as infertility.
May reduce the risk of type 2 diabetes
Prospective studies have shown that a high intake of foods containing saturated fat is associated with an increased risk of type 2 diabetes. On the other hand, a high intake of polyunsaturated fat reduces the risk. It is not clear whether polyunsaturated fats from marine (fish) or vegetable (plant) sources affect blood sugar regulation differently in type 2 diabetes.