10 Benefits of mackerel fish and complete nutritional content

10 Benefits of mackerel fish and complete nutritional content
Picture 10 Benefits of mackerel fish and complete nutritional content

Have you ever eaten mackerel fish? Mackerel fish is a type of oily fish that contains a variety of vitamins and minerals good beneficial to the body. 

Learn about mackerel fish content, benefits, and presentation tips.


Mackerel Fish Content
Mackerel fish is one of the healthiest types of marine fish that is recommended to be put in your healthy menu patterns because it contains a variety of healthy nutrients.

Here is the content of mackerel fish in 85 grams per serving, namely:

  • 223 calories
  • 20.3 grams of protein
  • 15.1 grams of fat
  • 16.1 Micrograms of vitamin B12
  • 43.9 Micrograms of selenium
  • 5.8 milligrams Niacin
  • 236 milligrams Phosphorus
  • 82.5 milligrams Magnesium
  • 0.4 milligrams of riboflavin
  • 0.4 milligrams of vitamin B6
  • 341 milligrams of potassium
  • 0.1 milligrams Thiamine
  • 0.8 milligrams of pantothenic acid
  • 1.3 Milligrams of iron

In addition, mackerel is also rich in omega 3 fatty acids, vitamin A, vitamin E, zinc, copper, calcium, folic acid, micro nutrients, and other important minerals.

Mackerel Fish Benefits
Mackerel fish is a marine fish in the family Scombridae. This fish belongs to the type of fatty fish where it has 30 percent oil content from its meat masses such as sardines, tuna, anchovy, and salmon.

Packed with a variety of nutrients as well as rich in omega 3 fatty acids and proteins, this fish has many benefits for health. The following are the benefits of mackerel fish, namely:

1. helps reduce high cholesterol
High cholesterol is a condition in which there is a fat build up in your body that triggers narrowing of blood vessels. You can handle it by consuming foods that can lower cholesterol levels like mackerel fish.

Based on research, 1,000 adults who consumed fish mackerel for two weeks had an average lower cholesterol level compared to those who ate other than fish.

In addition, you are encouraged to avoid the intake of processed foods or junk food, exercising regularly, and regulating stress to overcome cholesterol problems.

2. Improve brain health during pregnancy
All types of oily fish have an excellent omega 3 content for fetal development and the health of pregnant women.

The benefits of mackerel fish for pregnant women is to improve the growth and development of the fetus's brain in the stomach, improving intelligence, communication skills, and vision systems.

DHA content in mackerel fish also plays a role in reducing the risk of autism, cerebral palsy, and developmental delays.

3. Help overcome stress and depression
The content of Omega 3 fatty acids is also associated with effectiveness to manage stress and depression. The type of Omega 3 is ALA, EPA and DHA.

Based on a report published in the journal CNS Neuroscience & Therapeutics, the content of Omega 3 fatty acids in mackerel fish can reduce symptoms of severe depression up to 50%, including for bipolar disorder and severe depression in childhood.

4. Helps lower blood pressure
Mackerel fish is believed to be a type of fish that can control high blood pressure. High blood pressure conditions force the heart to work harder to pump blood throughout the body to trigger the risk of heart disease.

Based on research in Atherosclerosis, 12 men who consumed 3 cans of mackerel fish daily for 8 months suffered significantly decreased blood pressure levels, but the research was still being developed.

In addition to eating mackerel fish, you are also encouraged to eat foods rich in fiber, magnesium, potassium, and reduce sodium intake to keep blood pressure normal.

5. Helps improve bone health
Mackerel fish contains a source of vitamin D. Benefits of vitamin D is to improve bone health and strength by assisting the metabolic processes of calcium and phosphorus.

Besides mackerel fish, other fish such as carp, salmon, and halibut also have high vitamin D content to meet daily needs.

6. Helps weight loss Program
Based on research, the protein and fat content of mackerel fish can lower levels of ghrelin i.e. natural hormones that stimulate hunger.

This fish also has an effect that enhances the feeling of fullness longer and produces calories burned by the body after eating. In general, this fish also contains low calorie and is recommended as a healthy diet menu.

7. Reduce symptoms of ADHD in children
ADHD or Attention deficit hyperactivity disorder is a behavioral disorder in children characterized by hyperactive characters, impulsivity, and less attention.

Based on research, children with ADHD have levels of omega 3 fatty acids in the lower blood than other children with healthy conditions.

The fulfillment of Omega-3 intake is important to reduce the risk of ADHD, anxiety, and aggression in children, as well as improving the brain formation of children in general.

8. Helps overcome inflammation
Research consistently states that there is a link between omega 3 fatty acid content and how to cope with inflammation.

Omega 3 plays a role in reducing the production of molecules and trigger substances of chronic and long-term inflammation.

9. Boosts immune system
The benefits of selenium are to fight against harmful chemicals, germs, viruses, and other bacteria to get into your body.

Selenium also acts as an antioxidant. This content is very effective to maintain the immune health and improve cognitive function.

10. Improving Skin Health
Omega 3 fatty acids consist of DHA and EPA that also play an effective role to maintain skin health.

The benefit of DHA is to maintain the health of the cell membranes so that the skin is always soft, supple, damp, and wrinkle-free. This content is also a structural component that makes up most skin tissues.

While EPA's benefits are to manage excess oil production, maintain skin hydration, hyperkeratinization of hair follicles, preventing acne and premature aging.

Mackerel fish contains various nutrients for health. The American Heart Association also encourages the consumption of these fatty fish about two servings in a week to maintain cardiovascular health.

Mackerel Fish side effects
Most of the fish sold on the market came from sea contaminated with mercury.

Mercury is a heavy metal that is found naturally in air, water, and soil. When consumed exceeds the limits of mercury that can be tolerated by the body, the effect is very dangerous for brain health.

Mackerel fish, especially the type of King Mackerel or American Tenggiri is suspected to have a high enough mercury content of 0730 ppm (parts per million) or parts per one million.

In order to reduce the mercury danger in fish or other seafood, it is recommended that you only eat 2 – 3 servings (227 – 340 grams) of different types of fish each week.

That's a variety of benefits of mackerel fish for health. Mackerel fish contain a lot of healthy natural nutrients, but you should still pay attention to the side effects that may be present from the consumption of too many mackerel fish.

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