Mackerel is a valuable food with exceptional health benefits, rich in minerals, vitamins and fatty acids. This fish is great for diet nutrition, as it is considered a low-calorie product and forms the basis of many carbohydrate-free diets.
Mackerel has a positive effect on the work of the cardiovascular and nervous system, promotes the rapid growth of muscle tissue, for which it is especially loved by athletes. The protein contained in this fish is absorbed by the human body much faster than meat protein. Regular use of this product (in moderation) gives vigor, has a positive effect on appearance and mental performance.
The chemical composition of mackerel and calorie content
The chemical composition of mackerel is unusually rich in fatty acids, iodine, fish oil, micro- and macroelements in combination with vitamins. The calorie content of fresh fish per 100 grams is 191.3 kcal, but the energy value of the product varies depending on the cooking method, namely:
- salted mackerel - 194.1 kcal;
- baked in the oven in foil - 190.6 kcal;
- boiled - 209.6 kcal;
- slightly and lightly salted - 180.9 kcal;
- canned food - 318.6 kcal;
- cold smoking - 222.1 kcal;
- hot smoked - 316.9 kcal;
- fried - 220.7 kcal;
- braised - 148.9 kcal.
Nutritional value of the product per 100 g:
- proteins, g - 18.1;
- fats, g - 13.3;
- carbohydrates, g - 0;
- water, g - 67.4;
- dietary fiber, g - 0;
- ash, g - 1.29.
The ratio of BZHU is 1 / 0.6 / 0, respectively. The complete absence of carbohydrates is one of the reasons why slimming women love this product so much. Protein is essential for muscle tissue, and fats strengthen the immune system and have a positive effect on metabolism.
The chemical composition of mackerel per 100 g is provided in the form of a table:
| The elements | Mass fraction in the composition of mackerel |
| Phosphorus, mg | 281,1 |
| Potassium, mg | 279,9 |
| Magnesium, mg | 51,2 |
| Sulfur, mg | 180,3 |
| Calcium, mg | 39,9 |
| Chlorine, mg | 171,6 |
| Cholesterol, mg | 69,9 |
| Omega-9, g | 4,01 |
| Omega-3, g | 2,89 |
| Omega-6, g | 0,53 |
| Thiamine, mg | 0,13 |
| Choline, mg | 64,89 |
| Folates, mg | 9,1 |
| Cobalamin, mg | 12,1 |
| Vitamin PP, mg | 11,59 |
| Niacin, mg | 8,7 |
| Vitamin C, mg | 1,19 |
| Vitamin D, mg | 0,18 |
| Iodine, mg | 0,046 |
| Selenium, mg | 43,9 |
| Copper, mg | 211,1 |
| Fluorine, mg | 1,51 |
| Iron, mg | 1,69 |
| Cobalt, mg | 20,9 |
In addition, the composition of mackerel is rich in nonessential and essential amino acids, unsaturated fatty acids.
If you set out to lose weight, you should give preference to steamed or boiled mackerel, since the chemical composition of the product practically does not change after heat treatment.
© sasazawa - stock.adobe.com
Benefits for the body
The benefits of mackerel for women and men are equally great. This fish is great for losing weight. It is recommended to be included in the diet for children from an early age (but not earlier than 3 years old) and even pregnant women are allowed to eat.
The beneficial properties of fish affect health as follows:
- Vitamin B12 occurs, stimulates oxygenation of cells and improves fat metabolism.
- The skeleton is strengthened thanks to vitamin D, which is especially useful for the younger generation. However, in this case, we are not talking about a salty, fried or smoked product. Preference should be given to stewed fish, steamed, boiled or baked in foil.
- The presence of phosphorus in the composition of fish has a positive effect on the full operation of all systems.
- Thanks to the antioxidant properties of omega-6 and omega-3 fatty acids, the cholesterol content in the blood is normalized, the likelihood of developing oncological neoplasms is reduced, the metabolism is accelerated, which is extremely useful for losing weight people and athletes.
- Mackerel acts as a prophylactic agent for atherosclerosis.
- Fish meat has a positive effect on the functioning of the brain (brain and spinal cord). In addition, regular use of the product has a positive effect on the condition of the teeth, mucous membranes, gives the skin a healthy tone and strengthens the hair follicles.
- Mackerel is suitable for the prevention and treatment of diseases of the musculoskeletal system, as well as for the prevention of diseases of the cardiovascular system.
- If you have a disease such as diabetes, it is recommended to eat steamed mackerel. This will help normalize blood sugar levels. In addition, the level of hemoglobin will increase, and the nervous system will become more stable.
© bukhta79 - stock.adobe.com
The benefits of cold and hot smoked mackerel are almost identical to those of stewed and baked fish. However, remember that salty and smoked meats should be consumed in moderation. Especially if we are talking about salted mackerel, which promotes fluid retention in the body.
Note: For best results in weight loss or health promotion, eating fatty fish is recommended with light vegetable garnishes.
Canned mackerel is also rich in vitamins and minerals, but in this form the product is often more high in calories, therefore we do not recommend using it too often.
Harm and contraindications
The harm from eating mackerel is insignificant if consumed in the recommended quantities. Excessive enthusiasm for the product is fraught with allergic reactions and problems with the gastrointestinal tract.
It is contraindicated to eat smoked and salted mackerel:
- people suffering from obesity;
- people with kidney disease;
- with disorders in the work of the gastrointestinal tract;
- people with a sick liver;
- it is better not to buy fish that are too large, as they may contain heavy metals (for example, mercury);
- pregnant women;
- with high blood pressure.
The recommended daily intake of mackerel is 100 to 200 g. This amount is more than enough to saturate the body with energy and useful minerals.
Note: for diseases such as pancreatitis, diabetes mellitus and gastritis, it is not recommended to eat fatty fish, in particular, salted, fried or smoked (cold or hot smoked). However, with pancreatitis, you can afford to eat baked mackerel if you use only the pulp from the breast of the fish (but not more than once a month). In the two following cases, the fish must be steamed or boiled only.
Canned or smoked mackerel is not recommended for obesity. Before eating smoked fish, it is necessary to remove the skin from it, as it may contain harmful substances with which it is impregnated during the cooking process, for example, phenol, which is present in liquid smoke.
© Dar1930 - stock.adobe.com
Mackerel is not just an affordable and tasty, but also incredibly useful product for human health. If you cook fish correctly, it can help you lose weight and improve the condition of your skin and hair. Mackerel contains a lot of protein, which is necessary for muscle growth. This quality is especially valuable for athletes in strength disciplines. Fish will not harm the body if you take into account individual characteristics, do not overeat and prepare the product correctly.
