Health Benefits of Mackerel and Recipe

Mackerel is one of the fish species commonly eaten by man. Coming from the family Scombridae, mackerel is usually found in both tropical and temperate seas. As a food, mackerel also presents the following health benefits.

General Nutrition

Mackerel is rich in vitamins and minerals. According to Nutrition Data, mackerel contains vitamins A and C. Vitamin A is good for the eyesight, as well as the integrity of the skin and the mucus membranes. On the other hand, vitamin C raises the body’s defenses against infection and illness. It also boosts the function of the substance collagen, which acts as cement and binds loosely connected cells and tissues. Both vitamins also act as antioxidants, which helps the body get rid of unwanted and hazardous substances like free radicals.

In terms of minerals, mackerel also contains calcium and iron. Calcium promotes the health of the bones and teeth and it also plays a role in boosting a healthy cardiac rhythm. On the other hand, iron contributes to proper oxygenation of the cells and tissues of the body.

Mackerel, the Heart, and the Brain

Mackerel helps promote both cardiovascular and nervous health. According to The Health Site, mackerel contains omega-3 fatty acids, not to mention that its high monounsaturated and polyunsaturated fatty acids are inversely proportional to its saturated fat level. Thus, adding mackerel to meals reduces a person’s risk of having heart complications, such as arrythmias, heart attacks, atherosclerosis, and cerebrovascular accident or stroke.

In terms of nervous function, studies have found that mackerel aids reduce the adverse effects of depression. According to the publication, the fish not only decreases mood swings often seen in individuals who are depressed, but it also enhances the function of antidepressant medications. Moreover, mackerel also contains docosahexaenoic acid or DHA, which reduces the risk of having Parkinson’s disease and Alzheimer’s disease.

Mackerel and Diabetes

Mackerel can also prevent diabetes. According to Authority Nutrition, studies found that the omega-3 found in the fish is associated with decreased risk of type 1 diabetes development in children, along with forms of autoimmune diabetes in adults. As per researchers, the fatty acids, along with vitamin D, act as the cause, although more evidences are yet to be produced. Other conditions that mackerel can prevent include multiple sclerosis and rheumatoid arthritis.

Mackerel and Cancer

Mackerel can prevent cancer. According to Fit Day, coenzyme Q10 found in the fish aids in the elimination of cancerous elements from the afflicted cells. As per the publication, the said coenzyme also enhances the health of the cells and it also has antioxidant properties, which reduce the chances of developing various types of cancer.


Mackerel has many recipes, such as the Broiled Spanish Mackerel. According to All Recipes, the ingredients include six three-ounce fillets of Spanish mackerel, one-fourth cup of olive oil, half teaspoon of paprika, 12 slices of lemon, salt, and pepper.

To prepare, as per the publication, the oven’s broiler is preheated and the oven rack is set about six inches from the heat source. Then, a baking dish is greased. Next, both sides of the mackerel fillet are rubbed with olive oil and the skin is placed side down into the prepared baking dish. Each fillet is also seasoned with salt, pepper, and paprika, before topping with two lemon slices. Finally, the fillets are baked under the broiler, until the fish begins to flake, for five to seven minutes. Then, the dish is served immediately.

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