Mackerel is a blue fish that belongs to the scombridae family, is abundant in the Mediterranean and the Atlantic Ocean, and has delicious white meat that lends itself to different preparations, whether stewed, with onion, pickled or baked ( and it is also very common to find it preserved). 100 grams of mackerel provide us with 139 calories and a lot of benefits for our health. It is also a very economical fish, a kilo of mackerel costs 8 euros.
Rich in omega 3 fatty acids, mackerel contributes to reducing cholesterol and triglyceride levels in the blood and taking care of our cardiovascular health. The consumption of mackerel, as well as other blue fish, is recommended because they help reduce the risk of heart and blood vessel diseases, according to the Spanish Heart Foundation.
Mackerel meat is a good source of protein and contains different vitamins and minerals. Among the vitamins are those of group B such as vitamin B1, B2, B3, B6 and B12. In mackerel, vitamin B12 is present in significant quantities and exceeds that contained in eggs and a large part of meat, foods of animal origin, the exclusive natural source of this vitamin.
Mackerel, being a fatty fish, also has fat-soluble vitamins such as A, D and E. Vitamin D promotes the absorption of calcium, its fixation to the bone and regulates the level of calcium in the blood; Vitamin A contributes to the maintenance, growth and repair of mucous membranes, skin and other tissues of the body. Among the functions of vitamin E, its antioxidant action stands out, that is, it constitutes a protective factor against certain degenerative diseases, cardiovascular diseases and cancer.
Regarding the mineral content of mackerel, the presence of potassium, phosphorus, magnesium, iodine, as well as iron stands out, although the latter is in lower quantities compared to meat. Potassium is a mineral necessary for the nervous system and muscle activity. On the other hand, phosphorus is present in bones and teeth, and is also involved in the nervous system and muscular activity.
Magnesium promotes the proper functioning of the intestines, among other benefits. For its part, iron is necessary for the formation of hemoglobin, and an adequate supply prevents iron deficiency anemia. And iodine is an essential mineral for the proper functioning of the thyroid gland.
So mackerel is full of nutritional properties beneficial to our health, the drawback of mackerel is its content of purines, which in the body are transformed into uric acid, which is why it is not recommended in case of hyperuricemia or gout.
In relation to other fresh fish, mackerel has a high sodium content (130 milligrams per 100 grams). However, if compared with other foods rich in this mineral such as cheese or canned fish, it is observed that the amount of sodium present in mackerel is not so relevant. Despite everything, the sodium content increases to 420 milligrams per 100 grams if it is canned mackerel, so its consumption will have to be moderated, especially in case of high blood pressure.
