Indian Mackerel- Nutritional Benefits

By:Shashank Alshi, Updated: Jul 19, 2021 | 20:17 IST

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Mackerel.

The taste and impressive nutritional value of fish-based curries are unparalleled. World over, fish recipes dominate dining. Fish grills, fish fingers, fish balls, and fish and salads are everyone’s favourite and a go-to, after-work food. Among the fish recipes, mackerels are soft and gentle in taste. They come in varieties of subspecies. And they taste better than most other fishes.



Mackerels, also called as Bangda Fish require simple treatment. An easier way to have mackerels is by adding them to salads, mashing and spreading on toast, or pairing it with your choice of veggies. You can also try baking, roasting or grilling your fish for a delicious main course.


Health benefits of bangda fish:
Indian Mackerel contains a wealth of essential vitamins and minerals. Some of the health benefits of Indian Mackerel are:

  • Improves cognitive function
  • Reduces blood pressure
  • Promotes bone health
  • Improves depression symptoms
  • Controls blood sugar levels
  • Helps in weight management
  • Lowers risk of breast cancer


Nutritional Benefits of Bangda Fish:
A boneless, raw mackerel of around 28 gm has the following nutritional value:

Nutritional Fact

 Measure (%DV)*
Calorie

 54
Fat

 4 %
Cholesterol

 6%
Protein

11%
Sodium 1%

 Magnesium, Mg 4%
Phosphorus, P 8%

 Copper, Cu 3 %
Iron 2%

 Selenium, Se 21%
Potassium 2%

 Zinc, Zn 8%
Vitamin B12 86%

 Vitamin D 20%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


 Key health benefits of Bangda Fish:

1. Aids in weight loss: Omega 3 polyunsaturated fatty acids in Indian Mackerel helps reduce body fat mass and improves body weight. For meat lovers, it is a delectable, healthy option.

2. Helps fight depression: The consumption of Bangda fish helps fight depression. The presence of Vitamin B12 makes it possible.

3. Good for bone health: TheVitamin D and phosphorous content in Indian Mackerel help make the bones stronger.

4. Contains anti-ageing properties: The presence of Vitamin D, C proves beneficial for the skin's health. Regular consumption may give you a shining complexion.

5. Lowers risk of breast cancer: The presence of Omega 3 fatty acids in mackerels also prevents the development of breast cancer.

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