6) May Improve Cardiovascular HealthĪs previously mentioned, both omega-3 and selenium may help to improve cardiovascular health. Key Point: A fillet of mackerel provides close to the recommended daily amount of selenium. While this topic is not currently fully understood, it may potentially make the minimal mercury levels in mackerel less of an issue.
Interestingly, selenium is also known to bind mercury. Increasing levels of glutathione, known as ‘the body’s master antioxidant’.Regulates thyroid hormones and overall thyroid health.įurthermore, a systematic review of randomized controlled trials suggests that higher selenium intake may lower several risk factors for cardiovascular disease by ( 18).Plays a key role in the health of our immune system.Antioxidant function: selenoenzymes and selenoproteins may help to attenuate oxidative stress.Selenium is an essential mineral that has numerous important functions in our body, and these include ( 17) 5) An Excellent Source of SeleniumĪnother health benefit of mackerel is that just one small fillet provides 71% of the recommended dietary intake for selenium ( 3). Key Point: Mackerel contains a minimal amount of mercury, and suffers less contamination than most other fish. Omega-3 fatty acids have an extensive range of health benefits, and they have anti-inflammatory mechanisms within the body.Īmongst other benefits, increasing our omega-3 intake may improve cardiovascular and health ( 4).Īdditionally, studies demonstrate that higher plasma levels of omega-3 results in a lower risk of cardiovascular and all-cause mortality ( 5, 6, 7).įor another fish high in omega-3, see this guide to salmon. Notably, this is more omega-3 than the majority of other oily fish provide, and mackerel is a very affordable fish too. Per 100 grams, this equates to 2670 mg of omega-3 ( 3). On the positive side, mackerel offers a substantial amount of omega-3, and just one fillet provides 2991 mg of the fatty acids. The best way to increase our omega-3 intake is by consuming more oily fish rich in these essential fats. It is a fact that most adults are not consuming enough omega-3 ( 1).įor example, aside from people living in East Asia and Scandinavia, most adults around the world have low blood levels of these essential fats ( 2). 1) Mackerel Is a Substantial Source of Omega-3 Fatty Acids
Spanish macro fish full#
This article examines nine potential benefits of mackerel alongside the full nutritional profile of the fish.
In short, this oily fish is one of the healthiest seafood options available. Get your Spain on a Fork T-shirt and other awesome Merchandise here.Mackerel is full of omega-3 fatty acids and contains a wealth of essential vitamins and minerals. If you´re not already subscribed to my youtube channel, become a subscriber and click on the bell icon to be notified everytime I release a new video. Key Ingredients & Cookware I used in this Recipe: make sure to pat the fish dry with paper towels, this way it can absorb all the flavors. But you can also use fresh cod, as well as any other type of firm white fish. TIPS & TRICKS to Make this Recipe: The cod I used I bought frozen and thawed out. But if you prefer, you can roast your own. I also used jarred roasted red bell peppers. But you can also use a stand up blender or even a food processor. To make the roasted pepper sauce, I used a hand held blender. It´s typically served next to some golden fried potatoes and a crunchy baguette. But let me tell you, it´s a dish that is served all over Spain and almost always found at every bar or restaurant menu. This dish originates from the Basque country in the north of Spain. It´s packed with flavors, easy to make and done in just 30 minutes. However, this Bacalao a la Vizcaina, which is fried cod in olive oil served with a roasted pepper sauce, is the greatest fish recipe that hails from Spain. Spain is well-known for having a ton of different fish recipes.
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