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Mackerel fillets in oil offer a wealth of health benefits. Let's dive into the nutritional goodness they provide:
1. Rich in Omega-3 Fatty Acids: Mackerel is a substantial source of omega-3 fatty acids. Just one fillet provides 2991 mg of these essential fats, which is more than most other oily fish. Omega-3s have anti-inflammatory properties and may improve cardiovascular health.
2. Vitamin B12 Boost: Mackerel is a significant source of vitamin B12. A cooked mackerel fillet provides 279% of the recommended daily intake for B12. This vitamin is crucial for our immune and nervous systems, as well as DNA production.
3. High-Quality Protein: Mackerel offers 20.8 grams of protein per fillet. It's a complete source of protein, containing all nine essential amino acids. While it's not as protein-rich as leaner fish, the combination of protein and omega-3s makes it a healthy choice.
4. Other Nutrients: Mackerel also provides niacin, iron, vitamin B6, riboflavin, magnesium, phosphorus, folate, and selenium. These nutrients contribute to overall health and well-being.
5. Antioxidant Properties: Mackerel's selenium content provides antioxidant benefits. Antioxidants help protect our cells from damage caused by free radicals.
6. Low in Mercury: Mackerel is a low-mercury fish, which means it's safer to consume compared to larger fish that may accumulate higher levels of mercury. This makes it a good choice for regular consumption without the concern of mercury toxicity.

However, it's worth noting that mackerel fillets in oil can be higher in calories and fat compared to other preparations, particularly if the oil used is high in saturated fats. Moderation is key, and it's important to consider overall dietary balance.

In summary, including mackerel fillets in your diet can support heart health, boost immunity, and provide essential nutrients. Bon appétit! 🐟🥗

Try the nutrition calculator of your recipe using canned fillets of mackerel.

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