When it comes to salmon, its delicious flavor is not the only thing to highlight; its outstanding nutritional value, rich in protein and omega-3 fatty acids, particularly DHA, cannot be overlooked.
Health and Beauty Benefits of Mackerel
Nutritional expert Huang Junsheng from Taiwan, China, states that DHA stands for Docosahexaenoic acid, a type of essential unsaturated fatty acid that the body cannot synthesize on its own, and must be obtained from food sources. DHA is crucial for protecting cardiovascular health, brain function, vision, immunity, slowing the aging process, muscle recovery, and more. This nutrient is commonly found in various seafood (especially fish), egg yolks, some vegetables, and nuts.
Although salmon is rich in DHA and other nutrients, not everyone can consume it regularly or daily due to its high cost and limited availability. Therefore, Dr. Huang suggests a fantastic alternative that is also high in protein and DHA, even three times more than salmon, and is much more affordable and easily accessible from markets to supermarkets, even in rural areas. This is mackerel.
Nutritional Value of Mackerel
He mentions that 100g of salmon contains 1614mg of DHA, while the same weight of mackerel contains a staggering 4503mg of DHA. In fact, in his ranking of the top 10 seafood types rich in DHA and EPA (Eicosapentaenoic acid – another important unsaturated fatty acid in the Omega-3 group), mackerel ranks first, with salmon in third place.
100g of salmon contains 1614mg of DHA, while the same weight of mackerel contains 4503mg.
In addition to protein, mackerel is abundant in omega-3 fatty acids like DHA and EPA, as well as other nutrients and minerals, antioxidants, and more. Thus, it offers numerous health and beauty benefits, including:
Heart Health
Regular high blood pressure can increase the risk of cardiovascular diseases. Mackerel can help improve this condition due to the unsaturated fatty acids present in this food.
The nutritional content of mackerel also includes minerals, vitamins, and omega-3, which enhance circulation and blood flow. Omega-3 in mackerel has also been shown to reduce blood fats without raising other types of cholesterol.
Strong Bones
Mackerel is a rich source of vitamin D, which has been shown to reduce the risk of fractures. Eating mackerel at least once a week can decrease the risk of bone fractures by up to 33%. Additionally, mackerel is an abundant source of calcium, an essential mineral that strengthens bones.
Brain Health
Mackerel is not only tasty but also provides essential nutrients for brain health. Adding this fish to your daily diet positively impacts brain health and development, slowing cognitive decline. Moreover, mackerel helps lower cholesterol and triglyceride levels, which can lead to blockages in brain blood vessels.
Cancer Prevention
The antioxidants in mackerel help eliminate agents that lead to cancer, hindering the growth and metastasis of cancer cells. Additionally, omega-3 in mackerel can block breast, stomach, and kidney cancer cells. The fish oil in mackerel also contains high levels of vitamin B12, which supports the prevention of various cancers.
Reduced Risk of Diabetes
Experts suggest that consuming more polyunsaturated fats reduces the risk of type 2 diabetes. Conversely, a diet high in saturated fats can lead to type 2 diabetes, while mackerel is rich in omega-3 fatty acids.
Combating Depression and Alzheimer’s Disease
Not only is mackerel nutritious, but its antioxidants also benefit brain health, making it an “enemy” of depression and memory loss. Omega-3 and other nutrients in mackerel have been shown to reduce stress and alleviate depression by enhancing brain function and reducing inflammation. Moreover, mackerel is rich in polyunsaturated fatty acids (PUFAs), which can improve symptoms of Alzheimer’s disease.
Mackerel is an ‘enemy’ of depression and memory loss.
Preventing Anemia and Iron Deficiency
Like many other types of seafood, certain nutrients in mackerel help prevent anemia due to nutritional deficiencies such as iron, vitamin B12, and folate. A deficiency in any of these micronutrients can lead to anemia. Symptoms of anemia include muscle weakness, vision disturbances, fatigue, and other serious complications such as infertility.
Beauty Benefits of Mackerel
When discussing the beauty benefits of mackerel, one cannot overlook its support in weight loss. In addition to high-quality protein, omega-3 in mackerel reduces body fat mass, stimulates lipid oxidation, regulates feelings of fullness, and improves body weight. It also reduces blood fat and visceral fat. Therefore, incorporating mackerel into the daily diet can significantly improve weight management.
Additionally, eating mackerel also enhances the health of skin, hair, and nails. Omega-3 in mackerel has antioxidant effects, slowing skin aging and the formation of facial wrinkles. Moreover, the nutrients in mackerel protect the skin from bacteria that can cause acne, helping to quickly reduce inflammation and shrink stubborn acne.
Minerals such as iron, zinc, calcium, selenium, along with omega-3 in mackerel, make it an excellent food choice for nourishing hair and nails. At the same time, it helps reduce hair and nail breakage, resulting in healthier and smoother nails.
