Mackerel (Bangda/ तेल बांगडा)

Fresh Bangada (Mackerel) delivered to your doorstep. These are large ones measuring at least 7 inches in length. Cutting and cleaning according to your choice; curry cut, keep them whole with slits on or have them pocket cut for filling. Just choose from the options.

Mackerel is high in protein and provides omega-3 fatty acids. The mild taste makes this a great addition to your diet if you want to include more fish in your diet but don’t like the strong taste of other types of fish.

Mackerel Nutrition Facts
This nutrition information is provided by the USDA for one 3.5-ounce serving (100 grams) of raw mackerel.
Calories: 189
Fat: 11.9g
Sodium: 89mg
Carbohydrates: 0g
Fiber: 0g
Sugar: 0g
Protein: 19g

Carbs
Plain raw mackerel does not contain any carbohydrates, fiber, or sugar. However, any fish that is breaded or processed may include some carbohydrates.

Fats
Mackerel provides almost 12 grams of fat per 100-gram serving. About 3 grams is saturated fat, 4.5 grams is monounsaturated fat, and 2.9 grams are polyunsaturated fat.

Mackerel is high in omega-3 fatty acids. According to USDA data, a serving provides 0.77 grams of EPA (eicosapentaenoic acid) and 1.25 grams of DHA (docosahexaenoic acid) both important fatty acids that can only be made minimally by the body. Therefore consuming these fatty acids in foods is the only practical way to increase their levels.

Mackerel also provides a small amount of a lesser-known omega-3 fatty acid called DPA (docosapentaenoic acid). A 100-gram serving of the fish provides 0.18 grams. Mackerel caught in different areas and during different times of the year may provide slightly different amounts of fat.

Protein
Mackerel is a complete protein with a 100-gram serving providing 19 grams of the macronutrient including all nine essential amino acids.

Vitamins and Minerals
Mackerel is an excellent source of vitamin B-12. A serving provides 7.29 mcg, which means that you will get far more than the recommended daily allowance for adults which is 2.4 mcg per day. Mackerel also provides niacin, iron, vitamin B6, riboflavin, magnesium, phosphorus, folate, and selenium.

Mackerel may also be a good source of vitamin D. In addition to milk, oily fish is often touted as a good source of the nutrient. According to USDA data, a serving of mackerel contains 13.8 mcg—which can be converted to about 552 international units (IU). The National Institutes of Health suggests that we get 600 IU of vitamin D which is usually obtained through sunlight exposure.

Health Benefits
Whether you have it fresh or canned, mackerel has several health benefits to offer. Here are a few ways that eating mackerel might boost your health.

May Improve Heart Health in Adults
Research studies have shown that heart-healthy polyunsaturated fats (including omega-3 fatty acids DHA and EPA) can help reduce the rate of incidence and death from cardiovascular disease. Many studies also have shown that fish oil supplements can help lower triglycerides without raising other types of cholesterol.

For the prevention of heart disease, some health practitioners may suggest that those with coronary heart disease take a fish oil supplement to get enough of the important omega-3s. But the American Heart Association suggests that healthy individuals consume fish at least twice per week and suggest that you choose fatty fish when possible. Mackerel is one type of fish that the organization lists as a suggestion.

May Reduce Risk of Age-Related Cognitive Decline
Researchers have proposed that the consumption of seafood may prevent age-related cognitive decline. Several studies have indicated that consumption of foods (like fish) that provide EPA and DHA has been linked to improved cognitive function in those with very mild Alzheimer’s disease.

But in a large prospective cohort study of nearly 6000 women, researchers found that the type of fish consumed played a role in the benefit. In their analysis, they determined that the total consumption of seafood did not result in any improvement in verbal memory or global cognition. But women who consumed dark-meat finfish (including mackerel) at least one time each week had significantly better verbal memory.

May Improve Cardiometabolic Health in Children
Since evidence suggests that consumption of fatty fish may provide health benefits in adults, researchers are beginning to examine how fatty fish intake may improve development and health in children. One novel research study conducted on children in 2019 was published in the American Journal of Clinical Nutrition.

The study included almost 200 8- or 9-year old children who received either oily fish or poultry for 12 weeks. Researchers found that those who consumed fish showed improved triglyceride levels and HDL cholesterol levels with no negative impact on blood pressure, heart rate variability, glucose homeostasis. Study authors concluded that recommendations for fish intake in children would be helpful to improve initiatives to increase children’s intake of oily fish.

May Help Prevent Anemia
Mackerel can provide a good nutritional basis for the prevention of anemia that results from nutritional deficiencies. The fatty fish contains iron, vitamin B12, and some folate. A deficiency in any of these micronutrients can lead to certain types of anemia. Symptoms of anemia can include muscle weakness, disturbed vision, extreme tiredness, along with other serious complications, like infertility.

The National Institutes of Health suggests that we consume foods like fish, shellfish, and meat to help prevent anemia. They also suggest that you can consume plant-based foods that are rich in iron but the iron in fish and meat is more readily absorbed by the body.

May Reduce Risk for Type 2 Diabetes
Prospective studies have shown that a high intake of foods containing saturated fat is associated with an increased risk of type 2 diabetes. On the other hand, a high intake of polyunsaturated fat reduces the risk. Whether polyunsaturated fats from marine (fish) or vegetable (plant) sources affect glycemic regulation differently in type 2 diabetes remains unclear.

The American Diabetes Association lists fish high in omega-3s, including mackerel, on their list of top 10 superfoods. They recommend eating fish twice per week to improve overall health and prevent disease.
Source: Very well fit.com