Horse mackerel, fish with important nutritional value

We are going to show you the main benefits derived from the inclusion of horse mackerel in the nutritional guideline, a highly recommended and quality blue fish.

Last update: September 14, 2022

Horse mackerel is a fish of good nutritional quality that we can include regularly in the diet. Its intake contributes to improve the state of health in general. And it is that We are talking about a type of oily fish that is characterized by concentrating fatty acids of the omega 3 series.

In this way, its intake favors the balance of the body’s lipid profile, which will also help regulate inflammatory mechanisms. An optimal consumption of healthy fats is crucial for the physiology to function well. Hence, consuming this type of food is key to well-being.

Jack mackerel nutritional value

When talking about jack mackerel, the first thing we have to make clear is its nutritional value. It is a food that manages to provide about 127 calories per 100 grams of product. 7 grams are fat, although the vast majority are unsaturated.

It is a source of fatty acids from the omega 3 series, elements that have been shown to be essential for maintaining cardiovascular health. In addition, it has proteins of high biological value, nutrients that prevent alterations in the state of lean mass.

They concentrate all the essential fatty acids and they have a good score in terms of digestibility. Therefore, its use will be high.

From the point of view of micronutrients, we must highlight the B vitamins and certain minerals such as iron, magnesium and iodine. It is also a source of vitamin D, an element that is usually scarce in the regular diet. Increasing your intake prevents deficits that affect the functioning of the body.

Horse mackerel provides proteins of high biological value, omega 3 and micronutrients that improve the quality of the diet.

Horse mackerel benefits

According to its nutritional value, we can confirm that horse mackerel is a good food for cardiovascular health. Not only for its omega 3 content, but also for its contribution of vitamin D. As detailed in a study published in the journal International Journal of Molecular Sciences, This nutrient is key to the proper functioning of the heart muscle.

To avoid the deficit, it will be important to include oily fish in the guideline and expose yourself to sunlight on a regular basis.

On the other hand, this fish can come in handy to improve the quality of rest, due to its magnesium content. Coinciding with research published in the journal Nutrientskeep this mineral in adequate ranges decreases the risk of disturbances in sleep physiology.

It is key to get a good night’s sleep, at least 7 or 8 hours of quality, for adequate recovery.

Likewise, iodine will be essential to reduce the incidence of problems that affect the thyroid gland. This organ needs the mineral to synthesize hormones correctly. These, in turn, are capable of controlling daily energy expenditure and influencing the feeling of vitality.

If you experience an iodine or iron deficiency, the production of these hormones could be compromised, which seriously affects your health.

How many times to include fish in the diet each week?

Nutrition experts are beginning to recommend giving fish a certain priority over meat. Not because this last food is bad, but because fish can offer certain advantages such as lower energy density and a better omega 3-omega 6 ratio.

Be that as it may, at least 2 times they should appear in the weekly schedule in order to maintain a good state of health in the medium term. Of course, it is convenient to optimize the cooking methods. It is always better to prefer the less aggressive in terms of temperature.

Nor will it be positive to include a fatty medium in the process, since the food’s own lipids are more than enough. One of the preferred alternatives will be cooking on the grill, although the oven can also be an excellent idea.

When preparing horse mackerel, it is preferable to opt for cooking methods such as baking or grilling.

Consume horse mackerel on a weekly basis

As you have seen, horse mackerel is a very high quality oily fish that should be included in the guideline on a regular basis. It has the advantage of concentrating very few heavy metals inside, unlike other larger fish such as bluefin tuna.

This will be differential, especially for children and pregnant women. These elements would be neurotoxic, so some care must be taken with their presence in the routines.

Finally, it should be noted that increasing fish consumption is usually a great idea. It provides excellent quality proteins and helps to meet the requirements of omega 3 fatty acids.

If such products do not appear in the diet, supplementation with these lipids could become necessary to avoid alterations in the inflammatory balance.

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