Mackerel is an oily fish that is highly recommended in a healthy diet. The slender torpedo-shaped fish is rich in essential fats, vitamins and minerals. The omega 3 and omega 6 fats are present in large quantities in this fish. It has vitamins A, B6, B12, C, D, E and K. The minerals include calcium, iron, magnesium, phosphorus, potassium, sodium and selenium. Mackerel also contains protein and the antioxidant coenzyme Q10. Due to all these properties, mackerel has several advantages.
Against cancer
Coenzyme Q10 helps eliminate cancer cells, improving cellular health. The antioxidants contained reduce the risk of some forms of cancer. In addition, omega-3 fatty acids can help prevent breast, prostate, kidney and colon cancer. It has also been found that marine fatty acids hinder the growth of breast cancer cells. Several studies have concluded that essential fatty acids reduce the risk of breast cancer. The oily fish contains a good amount of vitamin B12 and selenium, which have been found useful in the treatment of cancer.
Immunity system
Mackerel strengthens the immune system, as its nutrients support the functions of organs weakened by diseases. The omega-3 fatty acids act as an anti-inflammatory agent. They help manage arthritis and also help reduce the risk of certain cancers and cardiovascular disease. Coenzyme Q10 protects cells from damage that increases the risk of cancer. It also strengthens the body’s ability to fight infections.
Cardiovascular health
Including oily fish in your diet improves the condition of the blood, which promotes better heart health. Essential fatty acids help to thin the blood, which improves blood flow and lowers blood pressure. It prevents accumulation of cholesterol in the blood and narrowing of the blood vessels. Essential fatty acids also reduce bad cholesterol and maintain good cholesterol levels. They make the blood vessels more elastic, which promotes better blood flow. Cleaner, thinner blood reduces the risk of heart attack and cardiovascular disease. The rich calcium content in the fish also helps to normalize heart rate and regulate blood pressure. To reduce the risk of cardiovascular disease, it is recommended that two servings of oily fish per week be included in the diet.
Brain and nerve development
High concentrations of omega-3 fatty acids have been found in the brain and it has been established that they play a crucial role in cognitive and behavioral functions. This improves memory and performance. It also reduces the risk of Alzheimer’s disease. Essential fatty acids prevent problems with the central nervous system. They also facilitate the efficient transmission of nerve impulses. Essential fatty acids are also useful in the prevention of depression and dementia. Although mackerel is a very nutritious fish, it is recommended that pregnant women avoid mackerel. The fish can contain a high amount of mercury, especially if it comes from polluted waters. When used by pregnant women, there is the possibility of damaging the nervous system of the unborn child. King mackerel contains the most mercury and should therefore be avoided. A healthier species is the Atlantic chub mackerel.
Which mackerel to buy?
It is best to buy unsmoked mackerel, because nowadays smoked mackerel is smoked chemically, i.e. with a chemical that tastes like smoke. Extra fat is also used during preparation. It is also better to avoid steamed mackerel. This is because steamed mackerel is actually smoked mackerel, but during the smoking process the mackerel is smoked at high temperatures, which means the fish is cooked immediately. As described earlier, this smoking uses chemicals.
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