Mackerel (Atlantic) Overview
Mackerel is one of the richest sources of omega-3 fatty acids EPA and DHA, surpassing even salmon. This oily fish provides exceptional vitamin D, vitamin B12, and selenium while being lower in mercury than larger fish. Mackerel supports heart health, brain function, and reduces inflammation throughout the body.
Why Mackerel (Atlantic) Helps With Brain Health
Your brain consumes about 20% of your daily calories and requires specific nutrients for optimal function. The right foods can protect against cognitive decline, enhance memory, and improve focus and mental clarity.
Mackerel (Atlantic) Nutrition Facts
Per 88g (3 oz cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 223 | — |
| Protein | 20.3g | 41% |
| Total Carbohydrates | g | 0% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 15.1g | 19% |
| vitaminD | 16.1mcg | % |
| vitaminB12 | 16.7mcg | % |
| vitaminB3 | 9.1mg | % |
| selenium | 51.6mcg | % |
| phosphorus | 217mg | % |
Key Nutrients in Mackerel (Atlantic) for Brain Health
Omega3
1100gSupports brain health by providing essential omega3
VitaminB12
16.7mcgSupports brain health by providing essential vitaminb12
Best Ways to Eat Mackerel (Atlantic) for Brain Health
- Grill or broil with lemon and herbs
- Pan-sear with garlic and olive oil
- Smoke for traditional preparation
- Add canned mackerel to salads
- Make fish tacos with cabbage slaw
- Bake with tomatoes and olives
Pro Tip:
The MIND diet specifically recommends leafy greens 6+ times/week, other vegetables once daily, berries twice/week, and fish once weekly for optimal cognitive protection.
Mackerel (Atlantic) Health Benefits
- Exceptionally high omega-3 (1,000mg+ per 3oz)
- Very high vitamin D (90% DV) rare in foods
- Excellent vitamin B12 (279% DV) for energy
- Rich in selenium (75% DV) for thyroid
- Provides high-quality complete protein (20g per 3oz)
- Lower in mercury than tuna or swordfish
- Contains coenzyme Q10 for heart health
- Supports brain health and cognitive function
Important Considerations
- King mackerel high in mercury - choose Atlantic or Pacific
- Fish allergy relatively common
- High in purines - may trigger gout
- Strong flavor - not for everyone
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