11 Health Benefits of Mackerel Fish: Nutrition, Safety, and More

Mackerel fish, often overshadowed by its more popular counterparts like salmon and tuna, packs a powerful punch when it comes to health benefits.

This oily fish, rich in omega-3 fatty acids, vitamins, and minerals, offers a nutritious boost that can enhance overall well-being. Whether grilled, smoked, or canned, mackerel provides a versatile and delicious option for those looking to improve their diet.

Incorporating mackerel into meals can support cardiovascular health, improve brain function, and strengthen the immune system.

For anyone aiming to make healthier food choices, understanding the benefits of mackerel fish can be a game-changer. Dive into the world of mackerel and discover why this humble fish deserves a spot on your plate.

What Is Mackerel?

Mackerel, recognized as saba fish in sushi bars, belongs to a saltwater fish family often found near canned anchovies and sardines in grocery stores.

This family encompasses over 30 species, including Atlantic, Pacific, Spanish, and king mackerel. Available both fresh and canned, mackerel is prized for its versatility, flavor, and exceptional nutrient profile.

Rich in omega-3 fatty acids, it supports heart health by reducing inflammation and lowering blood pressure. Additionally, mackerel is abundant in vitamins D and B12, promoting bone health and energy metabolism.

Mackerel Nutrition Facts

Nutrient	Amount per 3-oz Serving	% Daily Value (DV)
Calories	223	–
Protein	20.2 g	–
Total fat	15.1 g	–
Saturated fatty acids	3.55 g	–
Monounsaturated fatty acids	5.96 g	–
Polyunsaturated fatty acids	3.66 g	–
Carbohydrates	0 g	–
Vitamin B12	16.2 mcg	675%
Selenium	43.9 mcg	80%
Niacin	5.82 mg	36%
Riboflavin	0.35 mg	27%
Vitamin B6	0.391 mg	23%
Magnesium	82.4 mg	20%
Phosphorus	236 mg	19%
Pantothenic acid	0.842 mg	17%
Thiamin	0.135 mg	11%

11 Health Benefits of Mackerel Fish

Mackerel is celebrated for its rich nutritional profile and numerous health benefits. Below are 11 key health benefits associated with consuming mackerel:

1. Rich Source of Omega-3 Fatty Acids

Mackerel is packed with omega-3 fatty acids, which support heart health and reduce inflammation. A 3-ounce serving provides 3.66 grams of polyunsaturated fats.

These essential fats help lower blood pressure and improve cholesterol levels. Regular consumption of mackerel can enhance brain function due to the DHA and EPA content. Including mackerel in your diet ensures you receive ample omega-3s for overall wellness.

2. High Levels of Vitamin B12

Mackerel stands out for its exceptional Vitamin B12 content. A 3-ounce serving of Atlantic mackerel offers 675% of the Daily Value.

This essential vitamin is vital for nerve function and red blood cell formation. Regular intake can prevent B12 deficiency, which can lead to anemia and neurological issues. Given its high content, mackerel is a superior choice to meet daily Vitamin B12 needs efficiently.

3. Excellent Source of Protein

Mackerel provides an impressive 20.2 grams of protein per 3-ounce serving. Protein is vital for muscle repair and growth. Each serving supports metabolic functions thanks to the high-quality amino acid profile.

This fish is perfect for those needing a nutrient-dense protein source. For comparison, it offers more protein per serving than many other fish options. Including mackerel in meals can enhance overall protein intake while supporting various bodily functions.

4. Contains Low Levels of Mercury

Mackerel offers a significant advantage with its low mercury content. This makes it safer for regular consumption compared to other fish. Mercury levels in mackerel species, particularly Atlantic and Pacific, remain low.

This low mercury concentration reduces health risks linked to mercury exposure, such as neurological damage and cardiovascular issues.

Individuals can enjoy the nutritional benefits of mackerel without concerns over mercury accumulation. This makes mackerel an excellent choice for those prioritizing both nutrition and safety.

5. Selenium Content

A 3-ounce serving of cooked Atlantic mackerel provides notable selenium content. Selenium, a vital mineral, plays a crucial role in supporting the immune system and thyroid function.

Each serving of mackerel contains approximately 43.9 micrograms, which is 79% of the Daily Value (DV).

This high selenium level helps combat oxidative stress and supports overall health. Including mackerel in a balanced diet ensures sufficient selenium intake, benefiting various physiological processes.

6. May Improve Cardiovascular Health

Eating mackerel can support cardiovascular health through its rich omega-3 fatty acids. These essential fats, found in a 3-ounce serving with 3.66 grams of polyunsaturated fats, help lower blood pressure and improve cholesterol levels.

Regular intake of mackerel promotes heart health by reducing inflammation. Each serving also provides significant amounts of monounsaturated fats, with around 5.96 grams, contributing to a healthier lipid profile.

Mackerel’s nutrient-dense composition makes it an ideal choice for those looking to enhance their heart health naturally.

7. Supports Cognitive Function

Mackerel contains DHA and EPA, two types of omega-3 fatty acids crucial for brain health. Vitamin B12 in mackerel, at 675% of the DV per 3-ounce serving, enhances nerve function and reduces cognitive decline risks.

Researchers have linked higher intake of these fatty acids to improved memory and learning abilities.

Selenium, also found in mackerel, combats oxidative stress, further protecting brain cells. Incorporating mackerel into the diet can thus substantially support cognitive function.

8. Helps Reduce Triglyceride Levels

Mackerel’s omega-3 fatty acids significantly reduce triglyceride levels, an essential factor for heart health. Regular mackerel consumption, containing 3.66 grams of polyunsaturated fats per 3-ounce serving, aids in lowering these harmful fats in the blood.

These healthy fats also help improve cholesterol levels, promoting a balanced lipid profile. Including mackerel in a diet can effectively manage and reduce triglyceride levels, enhancing overall cardiovascular well-being.

High triglyceride levels, often linked to heart disease, make mackerel a strategic choice for those focusing on heart health.

9. May Aid in Weight Loss

Mackerel can be a valuable addition to weight loss diets. The fish is high in protein, offering 20.2 grams per 3-ounce serving, which promotes satiety and reduces food cravings.

Incorporating mackerel into meals increases protein intake, supporting muscle repair and metabolism.

Also, the omega-3 fatty acids in mackerel help reduce body fat by improving metabolism and promoting fat oxidation.

Consuming mackerel regularly can provide a nutrient-dense option that supports weight loss efforts without compromising nutritional intake.

10. May Improve Bone Health

Mackerel contains high levels of Vitamin D, essential for calcium absorption. This fish also provides a significant amount of phosphorus, a mineral crucial for bone structure.

Combining these nutrients helps maintain bone density and strength. Regularly eating mackerel may reduce the risk of bone-related disorders, such as osteoporosis.

Also, its magnesium content supports bone health by regulating calcium levels. For those looking to improve bone health, mackerel stands out as a nutrient-dense option.

11. Potential for Lowering Blood Pressure

Mackerel’s rich omega-3 fatty acids help lower blood pressure. These essential fats improve arterial function, reducing hypertension risk.

Consuming mackerel regularly supports cardiovascular health. The fish’s monounsaturated fats also contribute to healthy blood pressure levels. Incorporate mackerel into meals to promote a heart-healthy diet.

Potential Risks and Considerations

Mackerel is a nutritious fish with numerous health benefits, but potential risks and considerations should be mindful when consuming it. Here are the key points regarding the risks associated with mackerel:

Allergies

Some individuals may experience allergic reactions to mackerel, similar to other fish. Symptoms include hives, swelling, and difficulty breathing.

Those with seafood allergies should avoid mackerel. Consulting a healthcare provider for proper diagnosis and guidance is advised.

Mercury Levels

While Atlantic and Pacific mackerel have lower mercury levels, some species like king mackerel contain higher amounts.

Pregnant women and young children should limit consumption of high-mercury species. Moderating intake ensures enjoying mackerel’s benefits while minimizing mercury risk.

Adverse Effects

Consuming spoiled or improperly stored mackerel can lead to scombroid poisoning. Symptoms include nausea, headache, and a flushed face. Ensure proper handling and storage to avoid such adverse effects and maintain fish quality.

How to Add Mackerel to Your Diet?

Including mackerel in meals offers a versatile and nutrient-dense choice. Here are some practical tips on how to integrate this fish into your diet.

Preparation Tips

Grill or bake mackerel for an easy, flavorful dish. Marinate it with lemon juice, garlic, and herbs to enhance its taste.

Mackerel can also be pan-fried or added to stews for a savory meal. Canned mackerel, which doesn’t need cooking, works well in salads and sandwiches.

Storage and Food Safety

Store fresh mackerel in the refrigerator and use it within 1-2 days for the best quality. Freeze it for up to three months if you can’t consume it immediately.

Make sure to thaw frozen mackerel in the fridge before cooking. For canned mackerel, check expiration dates and store in a cool, dry place.

Smoked vs Unsmoked Mackerel

Smoked mackerel offers a rich, savory flavor and is ready to eat. Use it in salads, as a spread, or even on toast.

Unsmoked mackerel is more versatile in cooking methods, like grilling or baking. Both types retain high omega-3 content, making either choice beneficial for health.

Frequently Asked Questions

Is mackerel safe to eat regularly?

Yes, species like Atlantic and Pacific mackerel have low mercury levels and are safe to eat two to three times a week. However, avoid high-mercury species like king mackerel.

How should mackerel be prepared and stored?

Mackerel can be grilled, baked, or used in salads and sandwiches. It should be refrigerated if fresh and stored properly to ensure quality and safety. Canned varieties are also convenient and nutritious.

Does mackerel contain mercury?

Atlantic and Pacific mackerel have low mercury levels and are safer for regular consumption. However, king mackerel has higher mercury levels and should be limited, especially by pregnant women and young children.

Why is mackerel so cheap?

Midwater trawls, a type of low-impact fishing gear used to catch mackerel, cause minimal damage to the sea floor. Mackerel, known for its nutritional benefits, remains affordable due to its abundance and relatively low popularity in the U.S.

Which country has the best mackerel?

A study revealed that autumn mackerel from Norway contains a higher fat percentage than mackerel caught in other regions, distinguishing it in quality. This premium quality is highly valued in Japan, resulting in substantial exports of Norwegian mackerel.

Conclusion

Mackerel stands out as a nutrient-dense fish that offers a wealth of health benefits. Its rich omega-3 fatty acids, high protein content, and essential vitamins and minerals make it a valuable addition to any diet.

Regular consumption can support cardiovascular health, enhance brain function, and boost the immune system.

The versatility of mackerel, available both fresh and canned, allows for easy incorporation into various meals. Its low mercury levels in certain species make it a safer choice for regular consumption.

Including mackerel in a balanced diet can significantly contribute to overall wellness and provide a delicious way to meet nutritional needs.