Portugal is a fish country, but not all species receive the same attention. Among the most forgotten is a local, accessible and abundant fish, which for years has been seen as a ‘poor’ food, and which gains prominence as a true overlapping, thanks to its benefits to the heart, brain and general health.
According to the United Nations Food and Agriculture (FAO), regular consumption of fish is essential in a balanced diet.
The mackerel is distinguished by its quality-price relationship and nutritional value, with nutrients that few options can match.
Rich in omega-3
The mackerel is one of the best natural sources of omega-3 fatty acids. These compounds help reduce the risk of cardiovascular disease, fight inflammation and are associated with a lower incidence of depression. In addition, they favor brain function, one of the most valued aspects by experts.
Strengthening of Memory
According to studies cited by Harvard Th Chan School of Public Health, an American academic and scientific institution, fat fish consumption, such as mackerel, is related to better cognitive performance and lower risk of mental decline.
The omega-3 present in this fish can also contribute to prevent neurodegenerative diseases, including Alzheimer’s.
An ally of immunity
The mackerel is not just rich in healthy fats. According to the same study, it is also a source of high quality proteins, vitamin D, vitamin B12 and minerals such as selenium.
These nutrients are fundamental to maintaining strong bones, an active immune system and a balanced metabolism.
Sustainable and affordable
Compared to more popular species such as salmon, mackerel has the advantage of being local, more sustainable and lower cost. Therefore, it becomes an intelligent choice for families who want nutritious meals without compromising the budget.
Supporting national species consumption also helps reduce pressure on over-exploited fish.
How to include everyday
The mackerel can be prepared in many ways: grilled, baked or in greenhouse. Conservation, common in any supermarket, maintain most nutrients and offer a practical option, according to FAO.
A simple pickled mackerel sandes of brown bread can be an economic and balanced meal.
Rediscover the tradition
To value the mackerel is also to recover a pillar of the Mediterranean diet, considered by the UNESCO immaterial cultural heritage of humanity. Include this fish in diet, according to health, supports sustainability and helps reinforce memory and well-being.
Rediscovering the mackerel means returning to a healthy and economic eating habit that deserves to return to the Portuguese tables.
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