Mackerel Fish: Benefits, Nutrition and Side Effects

OVERVIEW:


To keep the body healthy, it is necessary to consume a diet rich in healthful nutrients. For this some people make fruits and green vegetables a part of their diet. At the same time, some people consume non-vegetarian foods. Fish is the favorite of most people in non-vegetarian foods. Along with the wonderful taste, eating fish has many health benefits. In this article, we’re going to discuss about the benefits of mackerel fish, its nutritional profile and side-effects of Mackerel fish. For complete information, read this article till the end.

MACKEREL FISH NUTRITION PROFILE:


According to Food Data Central, per 100 gram serving of Atlantic raw mackerel fish contains:

  • Energy: 858 KJ
  • Protein: 18.6 gram
  • Calcium: 12 mg
  • Iron: 1.63 mg
  • Magnesium: 76 mg
  • Phosphorus: 217 mg
  • Potassium: 314 mg
  • Sodium: 90 mg
  • Zinc: 0.63 mg
  • Copper: 0.073 mg
  • Manganese: 0.015 mg
  • Selenium: 44.1 mg
  • Vitamin C: 0.4 mg
  • Thiamin: 0.176 mg
  • Riboflavin: 0.312 mg
  • Niacin: 9.08 mg
  • Vitamin A: 50 µg
  • Vitamin B6: 0.399 mg
  • Vitamin B12: 8.71 µg
  • Vitamin D: 643 IU
  • Vitamin E: 1.52 mg
  • Total Lipid: 13.9 gram
  • Water: 63.6 gram
  • Fatty acids, total monounsaturated: 5.46 gram
  • Fatty acids, total polyunsaturated: 3.35 gram

BENEFITS OF MACKEREL FISH FOR HEALTH:


Mackerel Fish Benefits

Making mackerel fish a part of the diet can be very beneficial for your health. It can have many health benefits; including:

1. In Diabetes:

Consumption of mackerel fish can reduce the risk of type-2 diabetes. A research has been done in this regard. During the trial, some of the men were regularly fed mackerel fish. Research has revealed that consuming mackerel fish can reduce the risk of type-2 diabetes. Behind this, omega-3 fatty acids and vitamin D present in mackerel fish can be considered effective.

2. For Heart Health:

The benefits of eating mackerel fish can be seen in maintaining better heart health. A research stated that mackerel fish is an amazing source of omega-3 fatty acids. Because of this, its consumption can help in reducing the risk of stroke as well as keeping the heart healthy. (ALSO READ: Heart Healthy Foods : Top 10 Foods for a Healthy Heart)

In addition, mackerel fish containing omega-3 can help protect the heart from blood clots and inflammation, while increasing the level of good cholesterol in the body. This is the reason why it is recommended to consume mackerel fish twice a week.

3. Aids in Blood Pressure Control:

The benefits of eating mackerel fish can be seen to control blood pressure. As already mentioned in the article above, omega-3 fatty acids are present in abundance in the mackerel fish. At the same time, omega-3 fatty acids can be effective in getting rid of the problem of increasing blood pressure.

In such a situation, it would not be wrong to say that the consumption of mackerel fish can prove to be useful in controlling hypertension or high blood pressure. (ALSO READ: High Blood Pressure : Causes, Risks and Recommended Diet Plan)

4. For Cholesterol:

The benefits of mackerel fish can also be seen in controlling cholesterol. Actually, mackerel fish is rich in omega-3 fatty acids, which can be helpful in increasing the level of HDL (high-density lipoprotein or good cholesterol) in the body. Good cholesterol can be helpful in reducing LDL (low density lipoprotein or bad cholesterol). (ALSO READ: High Cholesterol Diet : Foods to Eat and Avoid)

5. For Better Immunity:

Mackerel fish can also be effective for boosting the body’s immune system. Vitamin D is present in abundance in mackerel fish and according to a scientific research, vitamin D is known to have immunomodulation.

Immunomodulation means the self-increasing and lowering of immunity as per the requirement in the body. Apart from this, selenium is also present in it. In such a situation, the weakness of the immune system due to the deficiency of selenium can be avoided. (ALSO READ: Immunity Foods: 12 Best Foods to Boost Immune System)

6. Beneficial in Arthritis or Joint Pain:

The use of mackerel fish can also prove to be effective to overcome the problem of arthritis. This is confirmed in a research done on rats. Research suggests that mackerel fish extract has antioxidant and anti-inflammatory effects, which can help provide relief in the problem of arthritis.

Therefore, patients with arthritis are advised to make mackerel fish a part of the diet. (ALSO READ: Arthritis Types, Causes and Treatments [A Complete Study])

7. Helpful in Cancer:

The benefits of mackerel fish can be helpful in preventing cancer. This is confirmed by two separate research. A research related to mackerel fish has found that it contains polyunsaturated fatty acids, which can reduce the risk of cancer to a great extent.

At the same time, an another research also mentions that consumption of mackerel fish can protect against breast cancer. On this basis, it can be assumed that mackerel fish can be beneficial to prevent cancer.

8. Mackerel for Weight Loss:

Mackerel fish can be beneficial in relieving obesity and controlling weight. A research clearly mentions that polyunsaturated fatty acids are found in mackerel fish, due to which its consumption is linked to weight loss. In such a situation, people trying to control weight can roast mackerel fish and make it a part of their diet. (ALSO READ: 10 Best Fat Burning Foods for Weight Loss)

9. Mackerel for Hair:

Mackerel fish can be helpful in getting rid of hair related problems. A scientific research clearly states that mackerel fish oil contains docosahexaenoic acid and eicosapentaenoic acid. Both of these elements can be helpful in the problem of hair loss as well as hair growth. (ALSO READ: Natural Hair Straighteners : 8 Ways to Straighten Your Hair Naturally)

10. Mackerel for Healthy Skin:

The benefits of mackerel fish can also be achieved for the skin. Actually, fish contains fatty acids, which can reduce the visible effects of aging on the skin. Also, they can provide protection from the damage caused to the skin by the harmful rays of the sun.

Apart from this, consuming mackerel fish can also help in keeping the skin hydrated. The emollient effect present in it works behind this. (ALSO READ: Loose Skin Tightening : Effective Home Remedies For Loose Skin)

USES OF MACKEREL FISH:


Uses of Mackerel Fish

Mackerel fish can be used in many ways; including:

  • Mackerel fish can be consumed by making fish curry.
  • If you want, you can prepare biryani with mackerel fish.
  • Fish soup can be made and included in the diet.
  • It can also be consumed by making tikka or cutlet.
  • Mackerel Fish Manchurian is also eaten by people with great fervor.
  • It can also be eaten after frying fish.

HOW MUCH TO EAT (RECOMMENDED INTAKE):


According to The American Heart Association, omega-3 rich mackerel fish can be consumed about twice a week. At the same time, it has been advised to consume about 100 grams at a time. Well everyone’s health and ability to eat is not same. In such a situation, one must ask a dietician once for the information about the right amount of consumption of mackerel fish.

Mackerel fish can be consumed for lunch or dinner, at any time of your choice.

SIDE EFFECTS OF MACKEREL FISH:


Mackerel Fish Side Effects

Some of the health side-effects of eating mackerel fish include:

  • Some fish contain high amounts of mercury, including mackerel. In such a situation, its consumption in excessive amounts for pregnant women can cause side-effects. Pregnant women should consult a doctor or health care provider once before consuming mackerel fish.
  • Apart from pregnant women, consumption of mackerel fish can also be harmful for children.
  • Mackerel fish is high in omega-3 fatty acids. Its excessive intake can increase the level of sugar in the blood.
  • As we mentioned above, mackerel fish can be helpful in controlling high blood pressure. In such a situation, its excessive consumption may cause risk for people with low blood pressure.

TAKE AWAY


In this article, you learned about the benefits of including mackerel fish in the diet. Along with this, information has also been given about the precautions to be taken while using mackerel fish. Therefore, to reap the benefits of mackerel fish, consume its limited quantities.

If you have any question or suggestions, please leave in the comment section below.

REFERENCES:

  1. A fish a day keeps the cardiologist away! – A review of the effect of omega-3 fatty acids in the cardiovascular system; Soumia Peter,Sandeep Chopra and Jubbin J. Jacob; PMCID: PMC3712371. PMID: 23869297.
  2. Fish intake and type 2 diabetes in Japanese men and women: the Japan Public Health Center-based Prospective Study; Akiko Nanri, Tetsuya Mizoue and Mitsuhiko Noda.
  3. Fish mackerel Atlantic raw; Food Data Central.
  4. The immunological implication of the new vitamin D metabolism; Giulia Bivona, Luisa Agnello and Marcello Ciaccio; PMCID: PMC6305614. PMID: 30588177.
  5. Cholesterol Levels; Medline Plus.
  6. Seafood intake and the development of obesity insulin resistance and type 2 diabetes; Bjørn Liaset, Jannike Øyen, Hélène Jacques, Karsten Kristiansen and Lise Madsen; PMCID: PMC6536831. PMID: 30728086.
  7. How to Lower Cholesterol with Diet; Medline Plus.
  8. The Benefits of Mackerel Fish (Scomberomorus commersonii) Extract to Decrease Inflammatory Process; Sulistiana Prabowo and Fitri Handajani; Volume-14, Issue-3, Year-2021.
  9. Proximate chemical composition and lipid profile of Indian mackerel fish; Amal Nassir ALKURAIEEF, Amnah Mohammed ALSUHAIBANI, Amal Hassan ALSHAWI.
  10. Protective Effect of Omega-3 Fatty Acids in Fish Consumption Against Breast Cancer in Asian Patients: A Meta-Analysis; Ricvan Dana Nindrea, Teguh Aryandono, Lutfan Lazuardi and Iwan Dwiprahasto; PMCID: PMC6897018. PMID: 30803190.
  11. Health benefits of eating fish; Research Gate; Ubaid Qayoom, Zahoor Mushtaq and Shakir Ahmad Mir.
  12. Omega-3 Fatty Acids; National Institutes for Health.
  13. Mackerel-Derived Fermented Fish Oil Promotes Hair Growth by Anagen-Stimulating Pathways; Jung-Il Kang, Hoon-Seok Yoon, Sung Min Kim and Jeong Eon Park; PMCID: PMC6164340. PMID: 30223485.
  14. Omega-3 fats – Good for your heart; Medline Plus.
  15. The Potential Uses of Omega-3 Fatty Acids in Dermatology: A Review; Bryce J Thomsen, Eunice Y Chow and Mariusz J Sapijaszko; PMID: 32463305.
  16. Review of evidence for the beneficial effect of fish consumption; Björn Þorgilsson, Maria Leonor Nunes and Helga Gunnlaugsdóttir; ISSN 1670-7192.
  17. Elevated plasma glucose and lowered triglyceride levels from omega-3 fatty acid supplementation in type II diabetes; K E Friday, M T Childs, C H Tsunehara, W Y Fujimoto, E L Bierman and J W Ensinck; PMID: 2707115.
  18. Effect of Omega-3 fatty acids on blood pressure and serum lipids in continuous ambulatory peritoneal dialysis patients; Afsoon Emami Naini, Nooshin Keyvandarian and Mojgan Mortazavi; PMCID: PMC4548432. PMID: 26312252.

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