Top 5 Amazing Benefits of Mackerel You Should Not Miss

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The benefits of mackerels are so numerous

Mackerels are beneficial, preferred and loved by many because it is delicious and affordable. It also contains lots of nutrients.

A while ago, a video surfaced on social media about a prophetess who claimed eating the “Titus” fish is an abomination because it comes from the “deep sea”.

Do you find it funny or do you consider it true?

The name ‘Titus” is not a real name of the species of fish in question, instead, it is called “Mackerel”. 

Learn more about mackerels and the 5 amazing benefits they offer when you add them to your meals frequently.

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1. It is a very rich source of Omega 3 fatty acids

Do you know that 1 kilo of mackerel contains about 26700mg of omega-3 fatty acid?

Omega-3 fatty acids have a wide array of health benefits, and they have anti-inflammatory properties. Increasing our intake of omega-3 can improve cardiovascular health, among other benefits

In addition, studies indicate that higher omega-3 plasma levels result in a decreased risk of cardiovascular and all causes of death.

2. It contains a large amount of Vitamin B12

One of the most important nutrients for our health is vitamin B12.

 A deficiency can potentially cause anemia and affect our nervous system as well.

For these reasons, it is important that adequate vitamin intake is ensured, regardless of dietary preference.

Luckily, mackerel contains a large amount of this essential vitamin and 279% of the recommended dietary intake for B12 is given by a cooked mackerel fillet.

3. Mackerel is a good source of protein

Mackerel is an excellent dietary protein source, and a regular mackerel fillet provides 20.8 grams of protein.

Do you know that mackerel is a complete source of protein? which means that sufficient amounts of all nine essential amino acids are found in this fish.

Even so, it is a great health benefit to get high-quality protein alongside omega-3 fatty acids.

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4. A good source of selenium

One of the benefits of mackerel is that 71% of the recommended dietary intake for selenium is provided by just one small fillet.

Selenium is an essential mineral that has many important functions in our body, and these include:

  • Reduction in oxidative stress
  • Plays a key role in strengthening the health of our immune system
  • Production of deoxyribonucleic acid (DNA)
  • Regulates thyroid hormones and thyroid health in general.

Studies indicate that by decreasing inflammation markers, higher selenium intake may lower several risk factors for cardiovascular disease by:

  • Growing glutathione levels, known as ‘the master antioxidant of the body’
  • Decreasing inflammatory markers in the body

5. Reduces levels of triglyceride

One of the most important cardiovascular disease risk factor is triglycerides.

In various trials, however, oily fish such as mackerel have been shown to help minimize triglycerides. Several of these trials actually used a “mackerel diet” to adjust the lipid profile of adult patients in a beneficial way.

In these studies, the daily consumption provides the benefits of mackerel substantially lowered triglyceride levels, both in the short and long term.

Mackerel does not have dietary carbohydrate. In fact, most of the 2050 calories per 1kilo it contains comes from the fat content.

As an excellent source of vitamins and minerals, it serves the following per 100gram (0.1kilo);

VitaminAmountMineralAmount
A3%Selenium63%
B112%Phosphorus22%
B218%Magnesium19%
B345%Iron9%
B59%Potassium9%
B12145%Copper4%
D90%Zinc4%
E8%Calcium1%
K6%Manganese1%
*Nutrition Facts applies to 100grams of Mackerel and percentage in RDA

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There are numerous things to like about the benefits of mackerel. This oily fish offers a large supply of omega-3 fatty acids, and a wide range of beneficial vitamins and minerals.

There is also the bonus that mackerel is a cheap source of nutrients, one kilogram costs about #500 naira on average. You can purchase the canned fish here at a huge discount rate.

Adding mackerels to our daily diet may offer many health benefits, especially those related to the intake of omega-3 fatty acid.


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