Mackerel Fish - Potential Risks

Is Mackerel Safe to Eat? Benefits and Risks Explained

Mackerel is a nutritious fish with omega-3 fatty acids. It is globally favoured for its taste and health benefits. In 2021, Mackerel reached a value of USD 996.1 million, exhibiting a CAGR of 4.7 per cent throughout the year as consumers sought healthy new alternatives to protein-rich diets.

While India faces declining mackerel fisheries, canned mackerel exports show strong potential, highlighting the need for sustainable practices. This article covers Mackerel'smackerel's benefits, nutrition, risks, and safe consumption tips.

What is Mackerel?

The Mackerel is a pelagic, faunal fish found in temperate and tropical seas. It has a distinct flavour and is a good source of omega-3 fatty acids. Belonging to the Scombridae family, Mackerel are small to medium-sized fish with torpedo-shaped bodies and silvery skin marked by black wavy lines.

Versatility defines Mackerel, which can be cooked in julienne, baked, fried, grilled, or even put in a tin for a smoke. Today, Mackerel is best known for its surprising health benefits and potent food for a balanced diet.

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Mackerel Fish Nutrition: A Nutritional Powerhouse

Mackerel fish is a top contender if you're looking for a nutritional punch. Here's a breakdown of what makes it so special:

Key Nutrients in Mackerel Fish

1. Omega-3 Fatty Acids: 

Being rich in a good amount of heart-healthy omega-3s, it helps your brain fight inflammation and maintain a healthy heart.

2. High-Quality Protein: 

Mackerel protein is highly soluble and used for muscle building, repair and other body functions.

3. Vitamins: 

●  Vitamin D: Good for your bones and assists in the strengthening of the body's immune system.
●  Vitamin B12: Recommended for normal nerve function and the production of red blood cells.
●  Vitamin A: Aids in maintaining good condition of skin and vision.

4. Minerals:

●  Selenium: An antioxidant that helps to fight oxidative stress.
●  Iron: Required for oxygen transport in blood.
●  Potassium: Controls fluid balance and supports heart health.

 Note: The above nutritional breakdown is per 3 oz serving of cooked Atlantic mackerel (dry heat). Atlantic mackerel is rich in vitamin B12 and selenium.

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What are the Mackerel Fish Benefits?

Why should you consume mackerel? Here’s a list of mackerel benefits that might surprise you:

Boosts Heart Health

Mackerel is rich in omega-3 fatty acids, the essential fatty acids that lower bad cholesterol (LDL) and raise good cholesterol (HDL). This also reduces the risk of heart disease, strokes, and high blood pressure.

Enhances Brain Function

The omega-3 fatty acids present in the fish are also known for increasing brain functioning power and improving memory and concentration, especially in neurodegenerative diseases like Alzheimer’s.

Improves Bone Strength

Vitamin D and calcium are the two nutrients in mackerel that are especially important in keeping your bones healthy and strong.

Supports Weight Management

With higher protein and fewer calories, mackerel is an excellent choice for people aiming for a calorie-deficient diet as it is calorie deficient. 

Strengthens Immunity

Selenium in mackerel helps to boost the immune system. Its antioxidants fight free radicals to protect the body from disease.

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Promotes Healthy Skin and Hair

A good source of omega-3s and vitamin A, mackerel helps maintain good skin and strengthens hair roots.

Aids Mental Well-being

It is subsequently found through research that the nutrients, such as omega-3 three found in foods such as mackerel, can help treat symptoms of depression and anxiety.

Mackerel Fish Protein: Why It Matters

Protein is among the significant macronutrients that help in muscle, tissues, enzymes, and hormones. Mackerel fish is rich in protein and contains all the amino acids the body needs. 

Benefits of Mackerel Protein

• Muscle Growth and Recovery: Mackerel fish protein is natural, high-quality, and a very good source for athletes and fitness connoisseurs. Its amino acid profile also helps build muscle and bounce back stronger after an intense workout.
• Satiety: Mackerel protein can dramatically reduce the urge to overeat. The food gives you a feeling of bulk, making it useful for anyone wishing to remain lean.
• Energy Boost: Mackerel is a source of healthy fat and protein, giving you the power to endure busy and strenuous activities.

What are the Mackerel Fish Disadvantages?

Mackerel fish is a nutritional superstar but, of course, has its downsides.  Here are a few things to consider:
Mercury Content

King mackerel is one of several species of mackerel that contain higher levels of mercury, which can be harmful, especially to pregnant women or children. So try to opt for less mercury-laden mackerel, like Atlantic or Pacific mackerel.

Allergies

There are a few people who are genuinely allergic to fish, including mackerel. Symptoms can range from mild to severe and can lead to anaphylaxis.

Sodium in Canned Mackerel

Canned mackerel can have added salt, which is restricted for hypertensive patients or those on reduced salt intake.

Spoilage Concerns

Mackerel is very perishable and spoils quickly; if not stored or cooked properly, it may even cause food-borne illnesses.

How to Safely Consume Mackerel?

To maximise the benefits and minimise the risks, follow these tips:

• Choose Low-mercury Varieties: Instead of King mackerel, it is preferable to select atlantic, pacific, or spanish mackerel.
• Check for Freshness: Mackerel should have a firm texture, shiny skin, and a mild ocean scent.
• Store Properly: Mackerel should be refrigerated or frozen as soon as you buy it.
• Cook Thoroughly: Never eat raw mackerel unless you are sure it is from a credible supplier and is labelled sushi grade.
• Limit Canned Options: Choose low-sodium ones if you’re eating canned mackerel.

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How Does Mackerel Taste?

Fresh mackerel is a treat, but to maintain its flavour and freshness, it must be eaten within 24 hours of fishing.
Mackerel varieties have a rich, distinct taste that makes them so identifiable. Their flesh is moist, flaky, and tender, with a touch of saltiness and sweetness. However, some people may not like the oily and fishy flavour because of the high oil content.

Delicious Ways to Enjoy Mackerel

The flavour of mackerel is strong and lends well to many different ingredients. Here are some simple and tasty ways to incorporate it into your meals:

●  Grilled Mackerel

Marinate fish in olive oil, lemon juice, and herbs, then grill it for a fantastic, healthy meal.

●  Mackerel Salad

Flake smoked mackerel over arugula, cherry tomatoes, avocado, and a little vinaigrette for fresh salad.

●  Mackerel Curry

Coconut milk, turmeric, and mackerel make a delicious curry. It is a good, comforting meal.

●  Mackerel Sandwich

Whole grain bread with a smoked mackerel on top. Add cucumber slices and a handful of fresh dill, and spread them with cream cheese.

●  Mackerel Sushi Rolls

Rice with cooked sushi-grade mackerel mixed with seaweed can be used in a homemade sushi roll.

Is Mackerel Fish Right for You?

The best part of preparing mackerel fish is that it forms a good source of nutrition and health value in most preparations. It can serve as a means to improve your protein consumption and heart health or just have a fabulous meal. However, if you have a fish allergy or are concerned with mercury content, consider it again.
The mackerel fish has been found to contain omega-3 fatty acids, high-quality protein, and essential vitamins. As with any other food product, moderation and a proper approach to consuming mackerel will allow one to get the most out of it without regrets.

Once you read everything about mackerel, it could be wise to include it in your next meal plan. Regardless of how it is prepared, it has the potential to dazzle your plate and also feed your body.