In Poland, mackerel is mainly associated with delicious, smoked fish, added in the morning to the cottage cheese and fish paste famous in the Polish People’s Republic, or eaten for dinner in the evening. Meanwhile, it is worth taking an interest in what is hidden in this popular bread addition. Mackerel is a source of high-quality protein and valuable omega-3 fatty acids, which improve concentration, immunity and well-being. When choosing fish in the store, it is worth knowing which species of mackerel deserves a place in your daily diet due to its health-promoting properties.
You can often find two varieties of fish in stores – Atlantic mackerel and king mackerel. Although their names sound similar, they are completely different species, differing in both appearance and nutritional values.
Mackerel Atlantycka it is a smaller fish, up to 50 cm long. Its meat is tender, with easy-to-remove bones, fatty and rich in omega-3 acids. It has shiny, blue-green scales with characteristic dark stripes. This species most often appears on Polish tables in smoked form.
King mackerel it is larger (reaches up to 2 meters in length), more predatory, and its meat has a lighter color and more intense flavor. Unfortunately, may contain higher levels of mercurytherefore it should not be consumed too often – especially by children, pregnant women and the elderly. Dr. Bartek Kulczyński – a dietitian and scientific lecturer – emphasizes that this type of fish has a tendency to absorb contaminants that are very harmful to health.
When buying mackerel, it is worth asking the seller about its origin. The safest and most valuable for the body may be Pacific mackerel, but above all it will be this one Atlantic (fished in the cold waters of the North Atlantic). It can be recognized by its more rounded body and smaller size. However, king mackerel and Spanish mackerel (from the South Atlantic and Gulf of Mexico) contain high concentrations of mercury.
Atlantic mackerel is a real treasure trove of nutritional values. 100 grams of fresh meat contains approximately 205 kcal, as much as 18-20 g of protein, and a large portion of healthy fats (the most omega-3 of all fish). Its regular consumption brings a number of benefits to the body:
- improves the functioning of the heart and circulatory system – thanks to the content of omega-3 acids, which reduce the level of “bad” LDL cholesterol and support the elasticity of blood vessels,
- strengthens immunity – contains vitamins A, D and E, which support the immune system and have antioxidant properties,
- has anti-inflammatory properties – fatty acids inhibit inflammatory processes, supporting the body’s regeneration,
- improves memory and concentration – the presence of omega-3 acids (especially DHA and EPA) supports cognitive functions and brain function,
- regulates blood pressure and sugar levels – minerals (potassium, magnesium and selenium) help maintain electrolyte balance and stabilize sugar metabolism,
- strengthens bones and teeth – the content of vitamin D makes calcium better absorbed and ensures good condition of the skeletal system.
This is a fish worth eating once – twice a week (suitable for grilling, baking, frying and steaming).
Smoked mackerel is a classic of Polish cuisine. It smells beautiful and has a distinctive taste. However, not all smoked fish is good for your health. During smoking, some of the valuable fatty acids are broken down, and traditional smokehouses they can even cause compounds resulting from wood burning to penetrate into the meatthe so-called polycyclic aromatic hydrocarbons. These substances are carcinogenic, genotoxic and teratogenic.
However, this does not mean that smoked mackerel should be avoided. The key is moderation. If the fish comes from a reliable source, is smoked in appropriate conditions and eaten in this form no more than once every two weeks or a month, it will still be a valuable element of the diet.
It is worth choosing cold-smoked mackerelwhich retains more omega-3 acids and its meat remains more elastic. Be careful with vacuum-packed products – they often contain a lot of salt or preservatives. A better purchase will be freshly smoked fish from a good source. The advantage of smoked mackerel is that it does not require complicated processing. You can eat it for breakfast, add it to pasta, salad or pasta. Due to its high fat content works best in the first half of the day – gives a feeling of satiety and energy for long hours.
Mackerel, especially Atlantic mackerel, is a fish that can easily compete with salmon. It is cheaper, more easily available, and its nutritional values affect almost the entire body. It is worth choosing it instead of heavier meats – it has a good effect on the heart, memory and immunity. If you don’t like the smell of smoked mackerel, you can neutralize it slightly by sprinkling lemon juice on the fish or adding a bit of fresh dill. Such a set will additionally refresh the taste, but will also enhance the health-promoting effects of mackerel.
Source: Terazgotuje.pl, vitapedia.pl
