8 beneficial properties of mackerel for health according to scientists

Mackerel is an inexpensive and popular fish that can bring tangible benefits to human health.

It is rich in valuable nutrients (fluorine, phosphorus, omega-3 fatty acids), which are important for maintaining the functioning of the cardiovascular and endocrine systems.

Regular consumption of mackerel reduces blood pressure and prevents the formation of atherosclerotic plaques, Strengthens bones and improves immunity, helps to reduce body weight.

How it is useful – 8 facts

8 useful properties of mackerel are described below, which have a strong evidence base.

1. Nutrient content

Mackerel has a low calorie content (262 calories per 100 grams) and contains a number of valuable substances:

Fish also contains a small amount of zinc, copper, vitamin A, omega-3 and other polyunsaturated fatty acids, which play an important role in the functioning of the human body.

2. Antioxidant effect

Japanese scientists discovered that mackerel contains a huge amount of selenium, which is a natural antioxidant.

Selenium protects all cells of the body from the effects of free radicals responsible for the appearance of malignant tumors and the development of a number of chronic diseases from all systems.

Regular inclusion of foods with selenium in the diet significantly reduces the risk of developing cancer.

3. Lowering blood pressure

High blood pressure increases the likelihood of developing coronary heart disease, chronic or acute heart failure, myocardial infarction or stroke.

Foreign studies discovered that the daily inclusion of mackerel in the diet causes a significant decrease in blood pressure, and also has a beneficial effect on the lipid profile and blood coagulation. At the same time, the hypotensive effect is long-term.

Mackerel can be used for the prevention and relief of hypertension (in conjunction with medications).

4. Normalization of cholesterol levels in the blood

Elevated cholesterol levels, as well as its atherogenic fractions (LDL, VLDL, TAG), create conditions for the formation of atherosclerotic plaques on the walls of blood vessels , leading to complete or partial blockage of blood flow.

As a result, pathologies such as: coronary heart disease, chronic cerebral ischemia, stroke or myocardial infarction develop.

Scientists discovered that the consumption of fish for only 14 days significantly reduces the concentration of TAG in the blood. There is also an increase in HDL, a "useful" cholesterol that prevents the appearance of atherosclerotic overlays.

According to the data according to Indian experts, people who regularly consume any seafood have average total cholesterol in their blood by 15-30% lower.

5. Fighting Depression

Mackerel mainly contains healthy fats – omega-3 fatty acids, which can partially eliminate the severity of symptoms depression .

According to the data in a major review of studies led by Israeli experts, mackerel suppresses 50% of the symptoms of depression in children and adults, and also facilitates the course of bipolar personality disorder.

It is also important to note that there is a direct connection between low levels of omega-3 fatty acids in the diet and the incidence of depressive disorders.

6. Strengthening bones

Any fatty variety of fish (including mackerel) is a valuable source of vitamin D, which is involved in mineral metabolism at the bone tissue level.

Vitamin D responds for the exchange of calcium and phosphorus in the bones. With a deficiency, osteoporosis develops (low bone density) and the risk of pathological fractures increases several times.

Unfortunately, according to information According to scientists, up to 50% of the world's population is deficient in vitamin D in their diet.

According to the data Swiss scientists, a lack of vitamin D in incoming food leads to a decrease in bone mineral density and atrophy of muscle fibers.

7. Weight Loss Aid

Mackerel is a valuable source of healthy fats that contribute to weight loss.

American Studies demonstrate that these substances reduce the level of ghrelin in the blood, a special hormone responsible for the development of hunger.

Fish proteins play an equally important role. They cause rapid development of a feeling of satiety (15-20 minutes after food enters the stomach). As a result, a person consumes less food over the next few hours.

Mackerel can be an excellent component of a weight loss diet.

8. Strengthening the immune system

According to the data experts from the UK, mackerel contains coenzyme Q10. This substance increases the body's resistance to various external infectious agents (bacteria, viruses, fungi, protozoa), and also helps to reduce inflammatory changes.

A separate role is given to omega-3 fatty acids, which can inhibit chronic inflammation. As a result, the risk of failures in the the work of the immune system and the development of autoimmune pathologies (Crohn's disease, systemic lupus erythematosus, scleroderma, etc.).

Safety, possible harm

Despite all the medicinal properties, mackerel can cause a number of complications. The most common side effects include:

1. Allergic reactions. Allergy to mackerel is common and can have any character.
2. Mercury poisoning. Many types of mackerel contain a large amount of mercury in their composition, which is most dangerous for pregnant women, as it causes fetal development defects. The lowest concentration of metal is found in Atlantic mackerel.
3. Constipation. Occurs with a poor diet and excessive consumption of fish.

Rules of selection and preparation

When choosing a fish, great attention should be paid to its appearance. Before buying fresh mackerel, the following features should be considered:

1. Eyes. They should be moist, convex and slightly shiny. Sunken and cloudy eyes are a sign of corruption.
2. Gills. Clean gills with a reddish tinge are characteristic of fresh fish. If they have a white or gray plaque, they are affected by a fungal infection.
3. Scales. The main sign of quality is the integrity of the scales. They begin to fall off during prolonged storage of fish or defrosting.
4. The torso. The tail should hang freely from the palm of your hand, and the body should be soft and elastic. The stiff tail and hard skin are vivid evidence of improper or long–term storage of seafood.

The quality signs of frozen mackerel are similar. Special attention should be paid to the ice in which the fish is stored. If you find a lot of cracks and chips, an unpleasant smell and a brown color, you can be sure that the fish was frozen and defrosted more than once.

It is recommended to buy fresh or freshly frozen mackerel. It retains the maximum amount of biologically active substances.

There are many ways to cook fish. Among them:

• Boiling;
• Baking in the oven;
• Pickling;
• Smoking;
• Pickling.

The most useful option is mackerel baked in the oven. In this case, the entire composition of vitamins, minerals and valuable fatty acids is preserved. In boiled mackerel, some of the substances are lost, which makes it less useful.

Smoked mackerel adversely affects the functioning of the gastrointestinal tract, can cause the development of cholecystitis or cholelithiasis. Hot smoked fish can be consumed, but with caution.

Artificial (cold) smoking should be abandoned altogether, since the technology involves the use of a number of toxic chemicals. This option is contraindicated for pregnant women and people suffering from diseases of the digestive system.

Salted mackerel has a reduced content of almost all vitamins. In addition, an excess of table salt has a negative effect on blood pressure. If it is impossible to refuse the dish, it is recommended to choose lightly salted fish.

Canned mackerel is acceptable to eat.

Conclusion

1. Thus, mackerel is rich in vitamins, minerals and polyunsaturated fatty acids.
2. Regular use reduces the risk of developing the most common diseases of the cardiovascular system, increases bone mineral density and immunity.
3. Mackerel can also be used to relieve depressive disorders and control body weight.
4. It is recommended to choose fish wisely in stores and give preference to healthy cooking methods.