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Mackerel is one of the highly recommended oily fish for a healthy diet. It is also known as maccarello. The slim torpedo-shaped fish is found in deep temperate and tropical waters. It is rich in essential oils, vitamins and minerals. Omega-3 and Omega-6 fatty acids occur in high quantities in this fish. It contains vitamins A, B6, B12, C, D, E and K. Various minerals also occur richly in the fish. These include calcium, iron, magnesium, phosphorous, potassium, sodium and selenium. Trace minerals include zinc and copper. The fish also contains protein and the antioxidant Coenzyme Q10. The fish has several benefits to health.
Anti-Carcinogenic
Coenzyme Q10 helps to eliminate cancerous agents from afflicted cells. This improves cellular health. Antioxidants reduce the risk of some cancers. Omega-3 fatty acids can help to prevent breast, prostrate, renal and colon cancers. It has also been established that marine fatty acids hinder the proliferation of breast cancer cells. Several studies have concluded that essential fatty acids reduce the risk of breast cancer. The oily fish contains good amounts of vitamins B12 and selenium, which have been found helpful in the treatment of cancer.
Immunity
Mackerel fortifies the immune system. It supports the functions of organs that have been weakened by sickness. Omega-3 fatty acids act as an anti-inflammatory agent. They help in the management of arthritis. They also help to lower the risk of some cancers and heart disease. Coenzyme Q10 protects cells from damage that increases the risk of cancer. It also enhances the bodys capacity to fight infections. It is a great item to be included in the diet of convalescents and those undergoing various treatments.
Cardiovascular
Inclusion of oily fish in the diet improves the condition of the blood. This promotes better heart health. Essential fatty acids help to thin the blood. This improves blood flow and lowers blood pressure. It prevents build-up of cholesterol in the blood and prevents constriction of arteries. Essential fatty acids reduce bad cholesterol levels yet maintain good cholesterol levels. They make blood vessels more elastic, which facilitates improved blood flow. Cleaner, thinner blood reduces the risk of heart attack and coronary heart disease. The rich calcium content in the fish also helps to normalize heartbeat and regulate blood pressure. To reduce the risk of heart disease, it is recommended that two servings of oily fish are included in the diet each week.
Brain and Nerve Development
High concentrations of Omega-3 fatty acids are found in the brain. It has been established that they play a vital role in cognitive and behavioral functions. This enhances memory and performance. It also prevents the risk of Alzheimers disease. Essential fatty acids help to prevent problems of the central nervous system. They also facilitate the efficient transmission of nerve impulses. Essential fatty acids have been found helpful in the prevention of depression and dementia.
Although mackerel is a highly nourishing fish, it is recommended that pregnant and nursing mothers avoid it. The fish may contain elevated mercury levels, especially if sourced from polluted waters. When consumed by pregnant women, it could damage the childs developing nervous system. It also poses risks to the mothers health.
Benefits of Consuming Mackerel Fish
- Aids in Lowering Blood Pressure
- Can Help Reduce Cholesterol
- Helps Fight Against Depression
- Strengthens Bones
- Promotes Weight Loss
Aids in Lowering Blood Pressure
High blood pressure, or hypertension, is a common condition that affects millions of people around the world. When your blood pressure is too high, it forces the heart to work harder to pump blood, increasing the risk of heart disease. Mackerel fish is known for its ability to boost heart health and slash blood pressure.
A study published in Atherosclerosis demonstrated this by supplementing 12 men with high blood pressure with three cans of mackerel daily for eight months, which resulted in a significant decline in blood pressure.
Some other natural ways to lower blood pressure include reducing your sodium intake, eating more fiber-rich foods and upping your intake of magnesium and potassium.
Can Help Reduce Cholesterol
Cholesterol is a type of fat that is found throughout your body. While you do need cholesterol, too much can build up in your blood and cause your arteries to narrow and harden. Including mackerel in your diet may help improve heart health by lowering cholesterol levels.
In one study comprising 15 volunteers, eating mackerel for two weeks was found to decrease levels of both triglycerides and total cholesterol in the blood.
You can also lower cholesterol naturally by limiting your intake of processed junk, getting in regular physical activity and trying out some simple stress relievers.
Helps Fight Against Depression
Mackerel is high in omega-3 fatty acids, a healthy type of fat that has been associated with a number of impressive health benefits. In fact, some recent research has even found that omega-3 fatty acids may even be able to help protect against depression.
studies showed that omega-3 fatty acids were able to reduce depressive symptoms by up to 50 percent in those with major depression, bipolar disorder and childhood major depression. Not only that, but other studies have found an association between lower intakes of omega-3 fatty acids and depressive symptoms.
Spending more time outdoors, eating plenty of probiotic-rich foods and following a well-balanced diet are some other effective natural remedies for depression that you can try.
Your Health is Our Concern!
Mawuena WOrkartey/ Ghanahospitals.org
