Mackerel are fast-swimming fish found in temperate and tropical seas worldwide. They are rounded and torpedo-shaped, with a slender keeled tail base and a forked tail. Various types exist, each with unique characteristics and habitats.
The common mackerel (Scomber scombrus) inhabits both coasts of the Atlantic Ocean, displaying a blue-green upper body, silver-white belly, and wavy, dark, vertical lines. The chub mackerel (S. colias), found in the Atlantic and Pacific Oceans, features finer markings.
Mackerel of the genus Scomberomorus, known for their elongated bodies, small scales, and large mouths and teeth, thrive in the South Atlantic and Gulf of Mexico. Notable species include the Spanish mackerel (S. commerson) with its distinctive vertical stripes, the king mackerel (S. cavalla), and the painted mackerel (S. regalis).
Mackerel provides healthy fats, protein, vitamins, and minerals. Eating mackerel could benefit health in several ways, from protecting heart health to supporting longevity. However, it also raises some notable health and environmental concerns.
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The health benefits of fish are mainly due to their high omega-3 fatty acid content. Omega-3s can help prevent blood clots and reduce the buildup of fat deposits in the arteries.
Oily fish, such as mackerel, tuna, salmon, and herring, have higher levels of omega-3 fatty acids than leaner fish like cod and halibut. Research shows that omega-3 fats can protect cardiovascular health by reducing the risk of stroke and heart disease.
Fish also contains lipid-soluble vitamins A, D, and E, as well as fish polar lipids. Along with omega-3 fatty acids, these beneficial compounds can reduce inflammation, triglyceride levels, oxidative stress, and blood pressure, and improve vascular function.
Experts recommend consuming two servings of fish, particularly fatty fish, per week to lower your risk of cardiovascular disease.
May Support Brain Health
About 50-60% of the brain is made up of fats, and 35% of these fats are omega-3 fatty acids. One type of omega-3, called docosahexaenoic acid (DHA), makes up around 40% of the brain's fatty acids. Oily fish like mackerel are excellent sources of omega-3s, including DHA, which are crucial for brain function. Omega-3s help with thinking and protect brain cells.
Some research suggests that eating more omega-3s from foods like fish might lower the risk of Alzheimer's disease, dementia, and other cognitive function problems.
Fish is a high-protein food. For example, a 3-ounce (oz) serving of cooked Atlantic mackerel provides 20.2 grams (g) of protein, nearly half of your daily needs.
Research shows that the more protein a food has, the fuller it makes you feel. Consuming a high-protein diet increases levels of the hormones glucagon-like peptide- 1 (GLP-1), cholecystokinin (CCK), and peptide tyrosine-tyrosine (PYY). These hormones signal satiety and reduce appetite, potentially aiding in weight loss.
Evidence from three large, long-term studies following Caucasian people shows that high fish and omega-3 fatty acid intake can help reduce the effect of genes linked to long-term weight gain.
Promotes Overall Health and Longevity
Many factors contribute to living a long life, and one of them is a nutritious diet. A review of studies in Japan found that healthy habits like exercising, not smoking, and eating fiber-rich foods and fish can help people live longer and reduce the risk of cancer, heart disease, and other chronic conditions.
Similar findings were seen in studies on the Mediterranean and Okinawan diets. These diets emphasize fruits and vegetables, whole grains, low-fat dairy, lean meats, fish, legumes, and nuts, and are linked to a reduced risk of death and frailty in older people.
The Dietary Guidelines for Americans also recommend including fish as a protein choice as part of a balanced, healthy diet. This inclusion supports overall health and helps reduce the risk of chronic diseases.
Mackerel is an excellent source of nutrients, providing protein, healthy monounsaturated and polyunsaturated fats, and several vitamins and minerals.
A 3-oz serving of Atlantic mackerel cooked in dry heat provides:
- Calories: 223
- Protein: 20.2 g
- Total fat: 15.1 g
- Saturated fatty acids: 3.55 g
- Monounsaturated fatty acids: 5.96 g
- Polyunsaturated fatty acids: 3.66 g
- Carbohydrates: 0 g
- Vitamin B12: 16.2 micrograms (mcg), or 675% of the Daily Value (DV)
- Selenium: 43.9 mcg, or 80% of the DV
- Niacin: 5.82 milligrams (mg), or 36% of the DV
- Riboflavin: 0.35 mg, or 27% of the DV
- Vitamin B6: 0.391 mg, or 23% of the DV
- Magnesium: 82.4 mg, or 20% of the DV
- Phosphorus: 236 mg, or 19% of the DV
- Pantothenic acid: 0.842 mg, or 17% of the DV
- Thiamin: 0.135 mg, or 11% of the DV
Mackerel is very high in B vitamins, which help convert the food you eat into energy. B vitamins also aid in red blood cell formation. Sufficient intake of vitamin B6 and vitamin B12 can help prevent anemia, a blood disorder that can cause fatigue, headaches, and irregular heartbeat.
Mackerel is also rich in the minerals magnesium, phosphorus, and selenium. Magnesium is involved in over 300 bodily reactions, including muscle and nerve function, as well as blood sugar and blood pressure control.
Phosphorus is essential for energy production and bone health. Selenium is important for thyroid health and protection from free radicals, which are compounds that can lead to cell damage and disease.
Risks of Mackerel
Although mackerel is nutritious and offers several health benefits, there are some health and environmental concerns related to eating fish.
King mackerel contains high levels of mercury, an environmental pollutant. One primary way people are exposed to mercury is by consuming contaminated fish. Mercury can cross the blood-brain barrier, harming the central nervous system, lungs, and kidneys. The fetal brain is especially sensitive to mercury, so children and people who are pregnant or breastfeeding should avoid high-mercury fish like king mackerel.
Fish is also a source of microplastics. These tiny plastic particles can reach the gut, be absorbed, and cause oxidative stress, cell damage, and spread to other tissues. However, researchers don't yet fully understand the health risks associated with consuming microplastics from fish, and more research is necessary. Most fish are cleaned and gutted before eating, which might reduce the chance of ingesting microplastics.
In addition to these concerns, overfishing is a significant issue affecting global fish populations. Currently, half of the world's fisheries are overfished, and another 40% are fished at their maximum capacity. Proper management of fisheries is crucial, as it has been shown that fish populations can recover when these practices are effectively implemented.
To help combat overfishing, choose seafood with sustainability certifications and vary your seafood choices.
There are some food safety considerations that minimize the health risks of consuming fish and maximize the benefits. Here are some tips:
- Aim for moderate fish consumption, which is 8-12 oz of seafood per week for adults.
- Choose seafood with lower mercury levels. Atlantic mackerel and Pacific chub mackerel are among the types of seafood with lower mercury levels.
- Ensure fresh fish is refrigerated or displayed on a thick bed of fresh ice. Some refrigerated seafood has a time and temperature indicator on the packaging to show if it’s been stored properly. Always check this indicator before buying.
- The fish should smell fresh and mild, not fishy or sour.
- Look for clear, shiny eyes and firm flesh. Avoid fish with discoloration, darkening, or drying around the edges.
- For frozen seafood, avoid packages that are open, torn, or crushed on the edges. Also, avoid packages with frost or ice crystals, as this may indicate the fish has been stored too long or has thawed and refrozen.
Fish should be stored properly in the refrigerator or freezer within two hours of purchase. It should not be stored in the refrigerator for more than two days. If it needs to be stored for longer, wrap it tightly in foil, plastic, or moisture-proof paper and store it in the freezer.
Safely prepare fish by properly thawing if frozen. You can do this by placing the fish in the refrigerator overnight, immersing it in cold water (changing the water every 30 minutes), or using the microwave's defrost setting.
Cook fish to an internal temperature of 145 degrees Fahrenheit (°F), or about 63 degrees Celsius (°C).
You can also find canned mackerel at the grocery store. When choosing canned fish, look for cans that aren't dented, bulging, or rusty. Check the expiration date to ensure freshness and select products with minimal added ingredients.
Tips for Consuming Mackerel
You can prepare and enjoy mackerel like most other fish or seafood. When cooking and serving mackerel, consider these tips:
- Flavor mackerel with herbs, lemon, or a light marinade
- Grill, bake, steam, or air fry mackerel to minimize added fats
- Serve cooked mackerel with a side of vegetables or a fresh salad for a balanced meal—perhaps adding potatoes or whole grains like quinoa or brown rice
- Use cooked mackerel as a filling for tacos, topped with ingredients like shredded cabbage, avocado, and a squeeze of lime
- Add canned mackerel to salads and pasta dishes, or spread it on whole-grain crackers or toast
Mackerel is a fish rich in nutrients, offering protein, healthy fats, B vitamins, and minerals such as magnesium and selenium. Including mackerel in a balanced diet can support heart and brain health, promote longevity, and assist with weight management.
However, it's important to choose the right type of mackerel. Opt for low-mercury varieties like Atlantic and Pacific chub, and avoid king mackerel due to its high mercury content. Mackerel can be found fresh, frozen, or canned, and pairs well with other nutritious foods for a healthful diet.
