Is canned mackerel good for you? All its benefits under the microscope
Long considered just a cupboard staple, canned mackerel is now back in the spotlight. Convenient, economical and easy to store, it is attracting more and more consumers... but above all, it is intriguing: is it really good for your health?
The answer is yes. Mackerel, even canned, is a fish with particularly interesting nutritional qualities, as long as you choose it carefully and include it in a balanced diet.
Here's what you need to know about the benefits of canned mackerel!
A fish naturally rich in omega-3
Like salmon and sardines, mackerel is an oily fish. This means it is particularly rich in omega-3 fatty acids.
These omega-3s are essential for the body to function properly.
In particular, they play an important role in
- cardiovascular health
- reducing inflammation
- healthy brain function
According to organizations like the American Heart Association and the NIH, omega-3s are linked to a lower risk of heart disease and are an important part of a balanced diet.
An excellent source of protein
Canned mackerel is also a very good source of protein.
These proteins are :
- complete (containing all essential amino acids)
- easily assimilated by the body
An asset for satiety and maintaining muscle mass.
It is therefore an interesting food both for active people and for those seeking to balance their diet.
A concentrate of vitamins and minerals
Mackerel provides more than just protein and omega-3. It's also rich in essential micronutrients.
These include
- vitamin D
- vitamin B12
- selenium
- iodine
Vitamin D is of particular interest, as it is often insufficient in the diet.
According to U.S. health authorities like the NIH, a significant portion of the population has insufficient vitamin D levels, even though it plays a crucial role in bone health and immune function.
Does canned mackerel retain its benefits?
This is a frequently asked question.
Contrary to popular belief, canning does not significantly alter the nutritional qualities of fish.
Canned mackerel retains most of its nutrients.
Omega-3s, proteins and most vitamins are still present after processing.
What's more, canning ensures
- long shelf life
- year-round availability
- practical everyday use
So it's an interesting option for easy fish consumption.
Be careful with oil and salt
Not all canned mackerel is created equal.
Some products are preserved in oil or sauces, which may be higher in fat or salt.
The main point to watch out for is salt and added sauces.
For a more balanced choice, we advise you to opt for :
- natural versions
- or olive oil versions
- with a simple list of ingredients
According to the World Health Organization (WHO), excessive salt consumption can increase the risk of hypertension and cardiovascular disease.
An ally for a balanced diet
Canned mackerel can easily be incorporated into many meals:
- in salads
- on toast
- in pasta
- or in rillettes
It's a practical way of eating fish without any constraints.
A good habit to adopt
Long underestimated, canned mackerel clearly deserves its place in our cupboards. Easy to use, nutritious and affordable, it allows you to eat fish regularly without complication.
By adding it to your meals from time to time, you can enjoy its many benefits... while simplifying your daily cooking routine!
Adèle Peyches
Comments