Mackerel is included in the pelagic fish group. This group of fish lives on the surface of the sea water so it is easy to get. Mackerel is a source of protein and good fats, and contains good nutrients for the body. In order to provide optimal health benefits, mackerel needs to be processed and consumed properly. Mackerel has the characteristic of white meat and a savory taste. Its dense meat and easy processing into various dishes make mackerel, which is in the same family as mackerel, a delicious and nutritious menu choice. Not without reason, mackerel contains various nutrients that can prevent eye and heart health problems, and keep the body energetic. Health benefits can be obtained if mackerel is processed properly, including in terms of cleanliness and how to store it.
Nutritional Content of Mackerel
In 100 grams of mackerel, there are 125 calories and the following nutrients:
- 21 grams of protein.
- 3 grams of fat.
- 2 grams of carbohydrates.
- 245 milligrams of potassium.
- 136 milligrams of calcium.
- 69 milligrams of phosphorus.
In addition, mackerel also contains omega-3 fatty acids, zinc, iron, vitamin B1, vitamin B2, and vitamin B12.
Mackerel and Its Benefits
Because it has various nutrients, mackerel can provide various health benefits. The benefits of mackerel that you can get include:
- Lose weight
Mackerel contains high protein so it can be used as one of the menus in a weight loss diet program. High-protein foods, such as mackerel, can make the body feel full longer. So, the desire to snack or overeat can be reduced.
- Increase energy
Still from its abundant protein content, mackerel can be an option for those of you who want to increase muscle mass. In addition, mackerel also contains other nutrients, such as carbohydrates, fat, vitamin B12, and iron, which are needed to form energy. By consuming mackerel, you will regain energy after doing energy-draining activities, such as sports. These benefits make mackerel one of the good food choices to consume to increase energy.
- Prevent wrinkles
Mackerel contains omega-3 fatty acids. This nutrient is needed to keep the skin healthy. Adequate omega-3 intake can prevent the skin from experiencing dryness, redness, and itching, and protect the skin from the bad effects of sunlight. Therefore, eating mackerel also protects the skin from the appearance of premature signs of aging. The benefits of mackerel for the skin will be more optimal if balanced with other nutritious foods, such as fruits and vegetables rich in antioxidants, and skin care that suits the skin type.
- Preventing anemia
Because it contains iron, mackerel can prevent anemia due to iron deficiency. This is because iron is needed for the formation of red blood cells so that the body can get enough oxygen intake to be active. This benefit can also be obtained by consuming mackerel during menstruation so that the body does not feel weak due to lack of blood. In order for iron absorption to be maximized, consumption of mackerel needs to be balanced with foods rich in vitamin C, such as mango, guava, orange, and broccoli.
- Prevent osteoporosis
Mackerel can also maintain bone and joint health because it is rich in calcium and phosphorus. Both minerals play a role in maintaining bone density and strength. Therefore, consuming mackerel can reduce the risk of osteoporosis, injuries that can cause fractures, and arthritis (rheumatoid arthritis).
- Prevent dry eyes
The omega-3 content in mackerel also plays a role in maintaining eye health so that it can function properly. Consuming foods high in omega-3, such as mackerel, can reduce the risk of dry eyes. In addition, consuming mackerel can also prevent nearsightedness and impaired vision due to the aging process (macular degeneration).
- Prevent heart attacks
The high omega-3 content in mackerel plays a role in maintaining heart health. Omega-3 fatty acids can lower bad cholesterol (HDL) levels and maintain normal cholesterol levels. That way, the risk of blood vessel blockages due to excess cholesterol levels can be reduced. Omega-3 can also keep the heart rate stable and help control normal blood pressure. Consuming mackerel, which is rich in omega-3, can minimize the risk of hypertension, even stroke and heart attack.
- Increase intelligence
DHA and EPA are types of omega-3 that are very much needed for children’s brain development. These nutrients play a role in improving memory, concentration, and learning ability. Salmon is known as a food rich in these nutrients. However, the DHA and EPA content in mackerel is higher than salmon and of course the price is more affordable.
How to Process and Consume Mackerel
For maximum health benefits, mackerel is recommended to be consumed regularly, at least 2 servings or around 175 grams a week. In addition to the amount, how to process mackerel properly is also important so that its nutritional content is not damaged when consumed.
The correct way to process mackerel is as follows:
- Choose fresh mackerel. Fresh fish can be recognized by clear eyes, firm flesh when held, and no fishy smell.
- Store mackerel in the refrigerator for up to 2 days. More than that, store the fish in an airtight container or aluminum foil in the freezer.
- If you want to process frozen fish, move the fish from the freezer to the refrigerator overnight or soak the container containing the fish in water.
- Wash your hands before and after processing mackerel.
- Cook the fish until done, characterized by the flesh no longer being clear and tender when pressed with a fork.
- Cook mackerel by steaming, boiling, or grilling it to maintain the various nutrients it contains.
Proper processing of mackerel as above can also reduce the risk of seafood poisoning due to undercooked or unclean fish before cooking. Mackerel poisoning generally causes symptoms such as rashes, stomach cramps, nausea and vomiting, and diarrhea. These symptoms can generally improve within 12-48 hours. However, see a doctor immediately if the symptoms of poisoning after eating mackerel do not improve, accompanied by shortness of breath, swollen tongue, and blurred vision. The doctor will conduct an examination to determine the cause and provide appropriate treatment.
