Food Health

Health Benefits of Mackerel and Recipe

Mackerel

Mackerel is an oil-rich fish, which comes from the family Scombridae.

It is usually found in almost all tropical and temperate seas throughout he world. What health benefits does this fish offer?

Mackerel is known to be a rich source of vitamins and minerals. The Nutrition Data stated that this fish contains vitamins A and C. Vitamin A can contribute to your eyes’s health and skin care. As far as the vitamin C is concerned, it protects your immune system and helps in the prevention of different diseases. Also, it is good to know that mackerel boosts collagen levels. These vitamins are powerful antioxidants, which assist body detoxification and fight free radicals.

Mackerel also contains important minerals such as calcium and iron. Calcium strengthens your bones and teeth and regulates your heart’s rhythm. While iron carries oxygen from your lungs to transport it throughout your body.

Mackerel, the Heart, and the Brain 

Mackerel improves both cardiovascular and nervous system health. This fish contains omega-3 fatty acids, which decrease triglycerides, lower blood pressure, reduce blood clotting and lower the risk of heart failure and other heart disorders, so the American Heart Association recommends consuming it at least twice a week.

As far as the nervous system is concerned, studies have shown that mackerel reduces the symptoms of depression. Plus, mackerel also contains docosahexaenoic  acid or DHA, which reduces the risk of developing Parkinson’s disease and Alzheimer’s disease.

Mackerel and Diabetes 

Mackerel helps in the prevention of diabetes too. Studies have shown that the omega-3 fatty acids found in the fish, reduce the risk of developing type 1 diabetes in children and autoimmune diabetes in adults. Mackerel can also prevent multiple sclerosis and rheumatoid arthritis.

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Mackerel and Cancer 

According to Fit Day, coenzyme Q10 found in the fish, promotes the elimination of cancerous elements from the afflicted cells. This coenzyme also has powerful antioxidants, which reduce the risk of developing various types of cancer.

Recipe 

Mackerel is an ingredient in many recipes, but Broiled Spanish Mackerel is the most popular one.

Ingredients:

  • Six three-ounce fillets of Spanish mackerel
  • One-fourth cup of olive oil
  • Half teaspoon of paprika
  • 12 slices of lemon
  • Salt
  • Pepper

How to prepare it?

-Preheat the oven’s broiler.

-Set the oven rack about six inches from the heat source.

-Grease a baking dish.

Rub both sides of the mackerel fillet with oil. Place the skin side down into the previously prepared baking dish. Season each fillet with salt, pepper and paprika. They should be previously topped with two lemon slices. Bake the fillets under the broiler, until the fish begins to flake. They should be baked for five to seven minutes.

Serve the dish immediately.

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