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The benefits of mackerel certainly come from the nutrients contained. The nutritional content of mackerel is able to maintain a healthy body to protect the body from the threat of various diseases.
So, what are the nutrients contained in mackerel fish?
The nutritional content of mackerel
Mackerel has a myriad of nutrients that are good for the body. Quoted from the US Department of Agriculture, the nutritional content of mackerel is 100 grams, namely:
- Protein: 19.3 grams
- Fat: 6.3 grams
- Calcium: 11 mg
- Iron: 0.44 mg
- Magnesium: 33 mg
- Potassium: 446 mg
- Sodium: 59 mg
- Zinc: 0.49 mg
- Selenium: 36.5 mcg
- Vitamin C: 1.6 mg
- Folate: 1 mcg
- Choline: 50.5 mg
- Niacin: 2.3 mg
- Vitamin B12: 2.4 mcg
- Vitamin A: 39 mcg
- Vitamin E: 0.69 mg
- Vitamin D: 7.3 mcg
- Omega-3: 1.339 grams
- Total unsaturated fatty acids: 1.74 mg
In addition, mackerel is rich in amino acids, such as
- Lysine: 1.77 grams
- Choline: 50.5 mg
- Leucine: 1.57 grams
- Glutamic acid: 2.88 grams
- Tryptophan: 0.216 grams
- Valine: 0.994 grams
- Arginine: 1.15 grams
- Alanine: 1.17 grams
- Aspartic acid: 1.98 grams
- Glycine: 0.926 grams.
Benefits of mackerel
There is a variety of seafood that you can consume. As one of the healthy food choices that you can consume regularly, the benefits of mackerel fish are:
1. Reduce the risk of cardiovascular disease
heart disease, arrhythmias, and hypertension. Because mackerel is one of the marine fish that contains high omega 3.
This unsaturated fatty acid also works as an anti-arrhythmic or protects the body from the risk of arrhythmias (irregular heartbeat).Omega-3 works by reducing inflammation that can damage blood vessels. In addition, omega-3 also dilates the blood vessels in the lungs so that oxygen in the body is distributed properly.
The benefits of mackerel for the heart are also obtained from selenium. Selenium is a mineral that works to reduce inflammation and free radicals. The American Journal of Hypertension also found that omega-3s are good for high blood pressure because they can lower systolic blood pressure by 4.51 mmHg and diastolic blood pressure by 3.05 mmHg.
Both of these factors are closely related to atherosclerosis, namely the buildup of plaque in the arteries.
2. Maintain brain health
In addition, omega-3 fatty acids help maintain overall brain function. Pediatrics found that pregnant women who consume omega-3 can help improve the intelligence and brain function of their babies from the time they are in the womb.
Omega-3 is also good for maintaining cognitive abilities in the elderly. The Indian Journal of Pediatrics states that 40 percent of the omega-3 type DHA in the body is found in the brain. DHA is what helps brain cells stay connected.
Choline is also useful for improving intelligence performance, especially regarding memory in adults. This was also found in research from nutrients.
3. Improve mood
Consuming omega-3 from mackerel helps supply omega-3 to the brain which directly reacts with chemicals in the brain to regulate mood. anxiety and depression. Evidently, research from Frontiers in Physiology shows that people who consume less omega-3 show a risk of experiencing depression and anxiety.
In addition, omega-3s also work to reduce inflammation, thereby helping to minimize the risk of depression.
On the other hand, lysine and arginine in mackerel are also useful for reducing stress and anxiety, says a study in the journal International Journal of Molecular Sciences.
4. Reduce the risk of anemia
Both are ingredients that help produce red blood cells. turned out to be able to overcome anemia. Because the nutritional content of mackerel fish consists of iron and vitamin B12.
When red blood cell levels are reduced, you can be more prone to experiencing symptoms of anemia such as fatigue, pale skin, dizziness, weakness, and shortness of breath.
So, the benefits of mackerel proved useful for preventing anemia.
5. Reduces the risk of cancer
National Cancer Institute coenzyme Q10 is an antioxidant that protects the body from free radicals thereby helping to lower the risk of cancer.
In addition, coenzyme Q10 also works to increase immunity and protect vital organs of the body from damage caused by chemotherapy side effects.
6. Protects from the risk of diabetes
Because this content is able to control blood sugar in people with type 2 diabetes. Unsaturated fatty acids in mackerel provide benefits to reduce the risk of diabetes.
To avoid the risk of diabetes, the Ministry of Health also recommends meeting the daily omega-3 intake of 1.6 grams for adult men and 1.1 grams for adult women.
7. Reduce the risk of autoimmune diseases
Because the nutritional content of mackerel in the form of omega-3 increases the regulation of immune cells. Nutrition and Diabetes states that the benefits of mackerel are able to reduce the risk of type 1 diabetes or an autoimmune condition where the immune system attacks cells that produce the hormone insulin to control blood sugar levels.
In addition, omega-3 acts as an anti-inflammatory so that it reduces the symptoms of autoimmune rheumatic diseases that are felt, namely joint pain, swollen joints, and body stiffness.
8. Maintain eye health
Omega-3 intake also protects the eyes to avoid dry eye syndrome. If not handled properly, this will cause complications in the form of infection, scratches on the surface of the cornea of the eye, to blindness. macular degeneration or loss of vision in the center of the vision.
Omega-3 intake has been shown to help improve visual acuity in infants aged 2 to 4 months. This is also described in research from the journal Pediatrics.
How to process mackerel safely
This also keeps you from getting food poisoning due to bacteria or parasites due to the wrong way of processing fish.
The sign that the mackerel is cooked is that the flesh is white and the texture of the meat can be separated easily.
Preferably, you process it by steaming or boiling. Frying mackerel will actually increase your trans fat intake. In fact, trans fats have been shown to be bad for your cardiovascular health.