Mackerel is a saltwater fish. How many calories are in 100g of mackerel? Does eating mackerel make you fat? How to eat good for health?
Mackerel is a food rich in nutrients and has many health benefits. Let’s learn about the benefits and nutritional composition of autumn leaves.
1. Nutritional composition of mackerel
Nutritional value of mackerel
Nutritional value of mackerel
Mackerel is a very diverse type of fish, with up to 21 types. Mackerel contains many nutritional ingredients such as some B vitamins: Vitamin B1, vitamin B2, vitamin B6,… and minerals such as Magnesium, Phosphorus, and Selenium.
According to the USDA, 100g of mackerel includes:
- 11.9g fat
- 89mg sodium
- 0g carbohydrates
- 0g fiber
- 0g sugar
- 19g protein.
Uses of mackerel
Uses of mackerel
Supports weight loss
Mackerel helps reduce the amount of fat in the body. Besides, thanks to the omega-3 ingredient in mackerel, it helps stimulate lipid oxidation.
Help strengthen bones
Mackerel is effective in reducing the risk of bone fractures thanks to its rich vitamin D content. Eating mackerel at least once a week will help you reduce the risk of bone fractures by up to 33%.
Besides, mackerel helps strengthen bones thanks to its abundant supply of calcium, and essential minerals.
Beautiful skin, acne treatment
Mackerel has antioxidant properties, slows down the skin ageing process and slows down the formation of wrinkles on the face thanks to the Omega-3 content in fish.
Besides, the nutrition in mackerel also helps protect the skin from acne-causing bacteria, quickly deflates and reduces difficult-to-treat acne.
Improve cardiovascular health
Mackerel helps improve cardiovascular health
Mackerel helps improve cardiovascular health
Mackerel can improve cardiovascular problems thanks to the unsaturated fatty acids found in mackerel. The nutritional content in mackerel includes minerals, vitamins, and omega-3 that help enhance circulation and circulation.
Besides, mackerel also helps reduce cholesterol and triglyceride levels – the cause of cerebral blood vessel blockage.
Improve symptoms of depression
Mackerel helps improve symptoms of depression thanks to the Omega-3 content in the fish. Along with that, mackerel also helps improve symptoms of Alzheimer’s disease thanks to its abundant PUFA content.
Cancer prevention
Mackerel contains fish oil that contains a lot of vitamin B12, which helps prevent cancer. Oxidative compounds found in mackerel help eliminate agents that lead to cancer, hindering the growth and metastasis of cancer cells.
Along with that, the Omega-3 content in mackerel can prevent breast cancer and stomach cancer cells.
2. How many calories does 100g of mackerel have?
How many calories does 100g of mackerel have?
According to research, 100g of mackerel contains 205 kcal, 0.3 kcal starch, 125 kcal fat, and 79.4Kcal protein.
Besides, dishes made from mackerel such as mackerel in tomato sauce have a calorie content of 397 KCal, and braised mackerel with pepper has a calorie content of 205 Kcal,…
3. Does eating mackerel make you fat?
Does eating mackerel make you fat?
Mackerel is a type of fish rich in nutrients, but eating mackerel is not fattening. Because of that, you can eat mackerel comfortably. Besides, mackerel is a very good food for weight loss and is good for both our digestive system and brain.
4. Mackerel dishes are good for health
Grilled mackerel with vegetables
Grilled mackerel with vegetables
Grilled mackerel with vegetables is a nutritious dish. Delicious, rich mackerel meat served with vegetables will be an extremely wonderful combination.
The way to prepare this dish is also very simple, you clean the mackerel after buying it. Next, marinate the fish with soy sauce and sake. Then, you put the fish and vegetables in the oven for 15-20 minutes at 200 degrees Celsius to have an extremely delicious dish.
Mackerel braised with pineapple
Mackerel braised with pineapple
Braised mackerel with pineapple has a rich, sweet and sour flavour. Mackerel, when braised, absorbs the flavour and does not fall apart. It is succulent and eaten with rice, making it an extremely great choice.
First, after buying the fish, you must prepare it thoroughly. Next, marinate the fish with spices and let the fish absorb. Then, you braise the fish with pineapple and you have an extremely delicious braised fish dish.
Mackerel in tomato sauce
Mackerel in tomato sauce
Delicious and rich mackerel served with tomato sauce adds to the flavour of the dish. The fish is golden brown, the meat is firm and has a gentle sour tomato flavour, creating an extremely attractive dish.
First, you prepare the fish, marinate it and fry it until golden brown. Next, you make the tomato sauce and add the fish to the sauce and we have completed the dish.
5. Note when eating mackerel to lose weight
Note when eating mackerel to lose weight
- You should only eat mackerel 2-3 times a week and 1-2 fish each time is enough. You should not eat too much because the mercury in mackerel can lead to food poisoning.
- Pregnant and breastfeeding women should limit eating mackerel because the mercury content in mackerel can affect the development of the fetus.
- You should not eat mackerel in the evening to avoid excess fat accumulation.
- You should eat mackerel with many green vegetables to help supplement many vitamins and fibre that are good for the weight loss process.
- You need to combine rest and regular exercise.
- Mackerel can cause histamine poisoning, so even if you want to lose weight, if you are easily allergic to seafood, you should consider eating mackerel.
The above article is information about mackerel. Through this article, we hope you will better understand mackerel and the wonderful uses that mackerel brings to us.
To order the best quality mackerel, please contact:
VLUX VIETNAM IMPORT EXPORT COMPANY LIMITED
Email: info@vluxexim.com/ hienchi.vlux@gmail.com
Website: vluxexim.com
Address: No. 58A Vo Van Dung Street, O Cho Dua Ward, Dong Da District, Hanoi City, Vietnam.
Mobile/Whatsapp/Wechat: +84 812 887 858
Email: info@vluxexim.com/ hienchi.vlux@gmail.com
Website: vluxexim.com
Address: No. 58A Vo Van Dung Street, O Cho Dua Ward, Dong Da District, Hanoi City, Vietnam.
Mobile/Whatsapp/Wechat: +84 812 887 858
