Mackerel is a delicious fish, rich in omega 3, a fat that helps in the prevention of cardiovascular diseases and improves cognitive function.
The mackerel is a fatty fish delicious and very rich from a nutritional point of view.
In Portugal, this fish is part of a tradition a long time ago, being abundant in our waters and much consumed by the Portuguese.
Its versatility is one of its strong points in the kitchen, since that can be manufactured in various ways.
Recently mackerel have been gaining more and more fans, as a result of successive scientific studies that have shown that the consumption of this blue fish is beneficial for health, mainly due to its high content of fatty acids omega-3.
The omega-3 fatty acids contribute to the proper functioning of the heart, when inserted into a healthy lifestyle and a varied and balanced diet. In addition, they can help prevent neuro degenerative diseases.
NUTRITIONAL COMPOSITION OF MACKEREL
Per 100g of raw food, you get:
- Energy: 202 kcal
- Protein: 20,3 g
- Fat: 13,4 g (of which 3.7 and 4.7 g are monounsaturated and polyunsaturated, respectively)
These values show that the mackerel is a great source of protein, not possessing any level of carbohydrates. Its fat is considered healthy, since it is essentially not saturated.
In addition to these macronutrients, provides us with a good amount of vitamins and minerals, among which are: vitamin A, B6, and B12 and even phosphorous, potassium and calcium.
6 REASONS TO INCLUDE MACKEREL IN YOUR DIET
1. PREVENTS CARDIOVASCULAR DISEASES
Due to its excellent nutritional composition with regard to polyunsaturated fatty acids, more specifically omega-3, and to its low concentration of saturated fatty acids mackerel becomes a great asset in the prevention of heart disease as arterosclerose, heart attack, and arrhythmias.
2. DECREASES THE RISK OF DEVELOPING DIABETES
The mackerel is a fish that has monounsaturated fatty that help control the blood sugar levels in diabetic individuals as well as having an important role in the prevention of the development of diabetes.
The regular consumption of this food can also reduce abdominal fat.
3. CONTROLS BLOOD PRESSURE
To be a good source of potassium present in the diet, it will be a great ally in the maintenance of blood pressure within the range healthy.
In addition, it decreases the risk of complications associated to hypertension, a condition prevalent in individuals who are not vegetarians.
4. IMPROVES COGNITIVE FUNCTION
The depression is a problem that can be prevented by the consumption of foods rich in fatty acids omega 3, like mackerel. In addition, it can be useful to prevent drastic changes of humor in individuals who suffer from depression.
Other benefits related with this source of omega-3 are the reduction of the risk of developing Alzheimer’s disease and Parkinson’s.
5. REDUCES THE SYMPTOMS OF RHEUMATOID ARTHRITIS
People who suffer from this condition have a great deal of pain in the joints, pain that can be alleviated through the intake of anti-inflammatory present in mackerel.
Another benefit of consumption of this fish is the ability to improve the effectiveness of the medications for this disease.
6. WEIGHT LOSS/ MAINTENANCE OF BODY WEIGHT
Mackerel can help in weight loss in different ways. The regulation of the basal metabolism is one of them, and also the decrease of sugar levels in the blood may be important in weight loss in the obese person.
Combine a healthy diet, which includes mackerel, and the practice of regular physical exercise helps in reducing body fat and consequently in weight loss.
- The consumption of mackerel is recommended by all of its nutritional benefits and still be considered a fishery is sustainable;
- Once the sardine, a fish rich in omega-3, is currently a species which the fishery should be limited, the mackerel is an excellent substitute.
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