15 Health Benefits of Mackerel
How To Fillet A Mackerel.And Cook It In Real
I take one fresh Mackerel,Fillet it, then bone it comletely, showing the whole process..It is then Pan Fried to perfection,and served with a homemade,roasted, pickled ,beetroot salad,a winning combonation,elevating the humble mackerel to super star status.many thanks.
15 Health Benefits of Mackerel (+8 Delicious Mackerel Recipes)
Mackerel is a common name for the fish found in the Scombridae family, which are closely related to tuna. They come in various types, including Cero, Atlantic, King, and Spanish mackerel. Fast swimming and abundant in cold and temperate areas, they are known for their slim shape, numerous finlets, and oily meat (1). Due to its abundance of vitamins and minerals, mackerel is a highly-recommended fish to include in your diet for the numerous health benefits it provides.
1. Mackerel is Abundant in Omega-3 Fatty Acids
There are fats that are necessary, and our bodies are able to create most of them from other fats or raw materials. However, omega-3 fatty acids, also known as essential fats, cannot be created and, therefore, need to be included in our diets. They are a vital part of cell membranes throughout the body and affect their function. They also assist in making the hormones that control blood clotting, and contraction and relaxation of the arteries (2).
There are two types of omega-3’s that are found in oily fish, such as salmon and mackerel: DHA (docosahexaeonic acid) and EPA (eicosapetaenoic acid). Both have noted heart-health benefits. Studies amongst Eskimos and the Japanese, both fish-eating cultures, have shown a low rate of heart-related deaths. In Japan, these rates have even been noted to be roughly half of what they are in other western societies. The more fish you consume, the more omega-3 fatty acids you absorb, since our bodies cannot produce them (3).
It is important that you get enough EPA and DHA in your diet. Many health organizations recommend getting between 250 to 500 milligrams per day. Wild mackerel have been found to have about 1,500 milligrams in a 3-ounce serving, making them a great choice over other commonly eaten fish, such as tuna and cod (4).
Bottom Line: Mackerel are an excellent choice among fish, providing roughly 600% of your daily recommended intake of omega-3 fatty acids.
2. Mackerel is a Tasty Way to Get More Vitamin K
Vitamin K is essential, as it has many benefits for your heart. It is necessary to help your blood clot, which is why it is given to infants at the time of delivery, and can prevent the hardening of your arteries due to calcification, or the build-up of calcium in in the artery linings and body tissues. Vitamin K also aids in building your bones, which can help prevent diseases such as osteoporosis. Like vitamin D, most people are deficient in vitamin K to some degree. We intake enough to help our blood clot properly, but not enough to avoid many other health risks (5).
The recommended amount of daily vitamin K depends on your age and gender. For the average adult, men should intake about 120 micrograms per day and women should have roughly 90 micrograms daily (#). The greatest concentration of vitamin K is found in dark, leafy greens (like spinach and kale). So, while mackerel should not be your primary source of vitamin K, as it only offers 8.63% of your daily value per 100 grams, it is a great addition if you are looking for more than just green salad (6).
Bottom Line: Even though it shouldn’t be your primary source of vitamin K, mackerel is a great addition to your diet to ensure you are meeting your daily requirements.
3. Mackerel Can Decrease Your Risk of Heart Disease
It’s no doubt that heart disease, include heart attack and stroke, is amongst the most common diseases that ail people in the United States. About one in every four deaths Is heart-related, and over half of them are usually men. About 735,000 Americans have a heart attack every year, and roughly a third of these have already had at least one in the past.
While those with high blood pressure and cholesterol contribute to a higher risk of heart disease (about half of people with heart disease have at least one of these risk factors), there are certain lifestyle choices that contribute as well, such as physical inactivity, poor diet, and obesity (7).
With improved blood flow, you can lower your blood pressure, prevent cholesterol build-up, and constriction of arteries. It has been found that including fatty acids in your diet can be even more effective at reducing heart-related incidents, such as heart attacks, than most commonly prescribed medications (8).
A simple diet change can be the start of reversing your risk of developing heart disease. Including mackerel in your diet improves the condition of your blood, which then promotes better heart health. Both the American Heart Association (AHA) and the American Diabetes Association recommend that you include at least two servings of fish, such as mackerel, in your diet per week (9).
Bottom Line: By including mackerel in your weekly meal planning, you can decrease your risk for heart disease.
4. Mackerel Can Lower Triglyceride Levels
Triglycerides, unlike omega-3 fatty acids, are fats in your blood that your body creates. When you eat, your body takes any calories it doesn’t use right away, turns them into triglycerides, and stores them in your cells. These triglycerides cannot be absorbed in your blood, and are released between meals as energy for your body. If you regularly eat more calories than you burn, you are at risk for high triglyceride levels, which can have potentially negative side effects on your health (10).
There are also common diseases or medical conditions that can lead to high triglyceride levels (hypertriglyceridemia). These include diabetes (poorly-controlled), kidney disease, alcoholism, hypothyroidism, liver diseases (such as cirrhosis), and obesity. There are lifestyle changes you can make to cut back on your triglyceride levels, which include diet and exercise. Try trading higher fat (especially saturated fats) foods for healthier monounsaturated fats (like omega-3’s), such as red meat for mackerel (11).
Bottom Line: Choose foods that contain healthier fats, such as the omega-3’s in mackerel, if you are at risk for hypertriglyceridemia.
5. Mackerel Can Effectively Regulate Blood Cholesterol
Like triglycerides, cholesterol is a fatty-like substance that is found in the cells of your body. Cholesterol is necessary to make hormones and other substances that help you digest your food. It is carried through your bloodstream on lipoproteins, both low-density (LDL – “bad” cholesterol) and high-density (HDL – “good” cholesterol). High LDL levels leads to cholesterol build-up in your arteries (and cholesterol cannot be absorbed into your blood), HDL carries the cholesterol back to the liver, which then removes it from your body (12).
Your body makes all the cholesterol it needs, but it can also be found in the foods you eat. As a result, high-cholesterol affects over 30% of adults in the United States alone. While about a third of them have it under control, less than half are seeking treatment for it (13). There are no visible symptoms of high-cholesterol, and only a blood test can determine your levels and if you are at risk. Unchecked, high-cholesterol can lead to issues such as heart attack or stroke (14).
Your lifestyle is most likely the cause, but it can also be the result of your age, gender, or an unfortunate family history. By eating a diet high in saturated fats and not exercising, therefore leaving you overweight, you greatly increase your risk of high blood cholesterol (15). The fish oil found in mackerel has been known to lower LDL levels and raise HDL levels. Since oily fish can help lower LDL levels by keeping cholesterol from being absorbed into the intestines, it is also effective at lowering blood pressure (16).
Bottom Line: Due to the “good” fats found in mackerel, consuming more can effectively lower your LDL, or “bad,” cholesterol level, to read more go to the link below at Jen Reviews.