What are the health benefits of mackerel? Mackerel is considered one of the healthiest fish out there because of the Omega 3 content. And one of the reasons why it is high in protein, Vitamin B6, Vitamin B3, Vitamin B12 and Vitamin D. It contains a lot of important minerals your body needs like copper, iodine, selenium, iron, Vitamin B1, etc.
What are the health benefits of mackerel? iStock-photo credit: Daria Ustiugova
It also has a higher amount of unsaturated fats than saturated fats. 77% of the fat in mackerel is unsaturated. Some of the health benefits of eating mackerel are the following:
Heart Health
It can help boost heart health in fact the American Heart Association recommends eating at least two servings of fish per week to maintain a healthy heart. And one of the reasons is that it is great for the heart because it is high in Omega 3’s. And these are considered good fats that will help reduce blood pressure and cholesterol levels.
Cholesterol Levels
Lower cholesterol levels can lead to lower fat build up in the arteries in your heart. Eating mackerel fish can help support both health because of the Vitamin D in the nutrients. Getting enough Vitamin D in your diet can help lower the risk of bone fracture or bone loss.
Weight Loss
Mackerel fish is also a great weight loss food because of the high protein content in it. The protein in mackerel fish can help suppress your appetite and make you eat less food. It is important to know that king mackerel and Spanish mercury have high levels of mercury, and this can heighten your risk for mercury poisoning.
High Risks
According to the (EPA), Environmental Protection Agency it is important that young children, pregnant women, women that are nursing should stay away from King Mackerel because of high mercury content.
Some of the symptoms of fish poisoning are vomiting, nausea, headache, rash, dizziness, etc.
The Bottom Line is some of the health benefits of eating Mackerel fish is good heart health, improved bone density, weight loss, etc.
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References
1) American Heart Association: “Fish and Omega-3 Fatty Acids.”
2) Atherosclerosis: “Lipid and blood pressure-lowering effect of mackerel diet in man.”
3) Current Medical Research and Opinion: “Vitamin D supplementation in elderly or postmenopausal women: a 2013 update of the 2008 recommendations from the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO).”
4)The Journal of Clinical Endocrinology and Metabolism: “Effects of Meals High in Carbohydrate, Protein, and Fat on Ghrelin and Peptide YY Secretion in Prepubertal Children.”
5)Nutrients: “The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders.”
