Chemical_composition of mackerel

Calories Mackerel, Norway. Chemical composition and nutritional value.

Mackerel, Norway
is rich in vitamins and minerals such as: vitamin B2 - 18.3%, vitamin B5 - 17%, vitamin B6 - 40%, vitamin B12 - 183.3%, vitamin D - 39%, vitamin PP - 58% , potassium - 11.2%, magnesium - 12.5%, phosphorus - 38.1%, iodine - 30%, cobalt - 200%, copper - 21%, selenium - 45.5%, fluorine - 35%, chromium — 110%

Vitamin B2
is involved in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
Vitamin B5
is involved in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, and supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6
is involved in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, and maintaining normal levels of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
Vitamin B12
plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
Vitamin D
maintains calcium and phosphorus homeostasis and carries out the processes of bone tissue mineralization. A lack of vitamin D leads to impaired metabolism of calcium and phosphorus in the bones, increased demineralization of bone tissue, which leads to an increased risk of developing osteoporosis.
Vitamin PP
is involved in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
Potassium
is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, and is involved in the processes of conducting nerve impulses and regulating blood pressure.
Magnesium
is involved in energy metabolism, the synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain the homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
Phosphorus
takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
Iodine
is involved in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slowing of metabolism, arterial hypotension, stunted growth and mental development in children.
Cobalt
is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
Copper
is part of enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
Selenium
is an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, and is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
Fluoride
initiates bone mineralization. Insufficient consumption leads to caries, premature wear of tooth enamel.
Chromium
is involved in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

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Benefits for the body

The benefits of mackerel for women and men are equally great. This fish is great for weight loss. It is recommended to include it in the diet of children from an early age (but not earlier than 3 years) and even pregnant women are allowed to eat it.

The beneficial properties of fish affect health as follows:

Vitamin B12 stimulates the saturation of cells with oxygen and improves fat metabolism.
The bone skeleton is strengthened thanks to vitamin D, which is especially useful for the younger generation. However, in this case we are not talking about a salted, fried or smoked product. Preference should be given to stewed fish, steamed, boiled or baked in foil.
The presence of phosphorus in fish has a positive effect on the full functioning of all systems.
Thanks to the antioxidant properties of omega-6 and omega-3 fatty acids, cholesterol levels in the blood are normalized, the likelihood of developing cancer is reduced, and metabolism is accelerated, which is extremely useful for people and athletes who are losing weight.
Mackerel acts as a prophylactic against atherosclerosis.
Fish meat has a positive effect on the functioning of the brain (brain and spinal cord). In addition, regular use of the product has a positive effect on the condition of the teeth and mucous membranes, gives the skin a healthy tone and strengthens the hair follicles.
Mackerel is suitable for the prevention and treatment of diseases of the musculoskeletal system, as well as for the prevention of diseases of the cardiovascular system.
If you have a disease such as diabetes, it is recommended to eat steamed mackerel. This will help normalize blood sugar levels. In addition, the level of hemoglobin will increase, and the nervous system will become more stable.

Recipe Mackerel in Yulski style))). Calorie, chemical composition and nutritional value.

Yule style mackerel)))
is rich in vitamins and minerals such as: vitamin A - 15.9%, beta-carotene - 16.6%, vitamin B6 - 21.4%, vitamin B12 - 205.4%, vitamin D - 82.7%, vitamin PP - 30.3%, phosphorus - 11.4%, iodine - 15.5%, cobalt - 106.3%, copper - 11.5%, fluorine - 19.3%, chromium — 56.8%

Vitamin A
is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
B-carotene
is provitamin A and has antioxidant properties. 6 mcg of beta carotene is equivalent to 1 mcg of vitamin A.
Vitamin B6
is involved in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, and maintaining normal levels of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
Vitamin B12
plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
Vitamin D
maintains calcium and phosphorus homeostasis and carries out the processes of bone tissue mineralization. A lack of vitamin D leads to impaired metabolism of calcium and phosphorus in the bones, increased demineralization of bone tissue, which leads to an increased risk of developing osteoporosis.
Vitamin PP
is involved in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
Phosphorus
takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
Iodine
is involved in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slowing of metabolism, arterial hypotension, stunted growth and mental development in children.
Cobalt
is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
Copper
is part of enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
Fluoride
initiates bone mineralization. Insufficient consumption leads to caries, premature wear of tooth enamel.
Chromium
is involved in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

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Harm to mackerel

In addition to the tangible benefits, there is also a kind of harm from mackerel, which is expressed in the occurrence of allergic reactions and individual intolerance to fish and seafood in general. Such consequences can occur if you consume large amounts of mackerel fish daily. However, with a caveat, the fish must be freshly prepared.

Because the harm of smoked or salted mackerel can lead to serious health problems for people suffering from diseases of the gastrointestinal tract. The favorite fish delicacy, mackerel, can cause significant harm to health only if the product is consumed uncontrollably and in large quantities. With a balanced and proper diet, mackerel fish will become an indispensable source of vitamins and nutrients.

Calorie content of mackerel. Chemical composition and nutritional value.

Nutritional value and chemical composition of spring mackerel.

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	188.75 kcal	1684 kcal	11.2%	5.9%	892 g
Squirrels	18 g	76 g	23.7%	12.6%	422 g
Fats	13 g	56 g	23.2%	12.3%	431 g

The energy value of spring mackerel is 188.75 kcal.

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** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Calorie content Cold-smoked mackerel. Chemical composition and nutritional value.

Nutritional value and chemical composition of “Cool-fired mackerel”.

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	240 kcal	1684 kcal	14.3%	6%	702 g
Squirrels	23.4 g	76 g	30.8%	12.8%	325 g
Fats	16 g	56 g	28.6%	11.9%	350 g
Water	60.3 g	2273 g	2.7%	1.1%	3769 g
Ash	9.9 g	~
Vitamins
Vitamin A, RE	20 mcg	900 mcg	2.2%	0.9%	4500 g
Retinol	0.02 mg	~
Vitamin B1, thiamine	0.12 mg	1.5 mg	8%	3.3%	1250 g
Vitamin B2, riboflavin	0.18 mg	1.8 mg	10%	4.2%	1000 g
Vitamin D, calciferol	6.5 mcg	10 mcg	65%	27.1%	154 g
Vitamin E, alpha tocopherol, TE	0.8 mg	15 mg	5.3%	2.2%	1875
Vitamin RR, NE	10.3 mg	20 mg	51.5%	21.5%	194 g
Niacin	6.4 mg	~
Macronutrients
Potassium, K	128 mg	2500 mg	5.1%	2.1%	1953
Calcium, Ca	80 mg	1000 mg	8%	3.3%	1250 g
Magnesium, Mg	48 mg	400 mg	12%	5%	833 g
Sodium, Na	3610 mg	1300 mg	277.7%	115.7%	36 g
Sera, S	234 mg	1000 mg	23.4%	9.8%	427 g
Phosphorus, Ph	300 mg	800 mg	37.5%	15.6%	267 g
Microelements
Iron, Fe	0.8 mg	18 mg	4.4%	1.8%	2250 g
Sterols (sterols)
Cholesterol	35 mg	max 300 mg
Saturated fatty acids
Saturated fatty acids	2 g	max 18.7 g

The energy value of cold-cooked mackerel is 240 kcal.

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Calorie content Mackerel baked in the oven. Chemical composition and nutritional value.

Nutritional value and chemical composition of “Oven-baked mackerel.”

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	167 kcal	1684 kcal	9.9%	5.9%	1008 g
Squirrels	17.1 g	76 g	22.5%	13.5%	444 g
Fats	10.9 g	56 g	19.5%	11.7%	514 g
Carbohydrates	0.3 g	219 g	0.1%	0.1%	73000 g

The energy value of mackerel baked in the oven is 167 kcal.

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Harm and contraindications

The harm from eating mackerel is negligible if consumed in recommended quantities. Excessive enthusiasm for the product is fraught with allergic reactions and problems with the gastrointestinal tract.

It is contraindicated to eat smoked and salted mackerel:

people suffering from obesity;
people with kidney diseases;
for disorders of the gastrointestinal tract;
people with liver disease;
It is better not to buy fish carcasses that are too large, as they may contain heavy metals (for example, mercury);
pregnant women;
with high blood pressure.

The recommended daily intake of mackerel is from 100 to 200 g. This amount is more than enough to saturate the body with energy and beneficial minerals.

Note: for diseases such as pancreatitis, diabetes and gastritis, it is not recommended to eat fatty fish, in particular salted, fried or smoked (cold or hot smoked). However, with pancreatitis, you can afford to eat baked mackerel if you use only the pulp from the breast part of the fish (but not more than once a month). In the following two cases, the fish must be steamed or boiled only.

Canned or smoked mackerel is not recommended for obesity. Before consuming smoked fish, it is necessary to remove the skin from it, as it may contain harmful substances with which it was impregnated during the cooking process, for example, phenol present in liquid smoke.

Mackerel is not just an affordable and tasty product, but also an incredibly beneficial product for human health. If you cook fish correctly, you can use it to lose weight and improve the condition of your skin and hair. Mackerel contains a lot of protein necessary for muscle growth. This quality is especially valuable for athletes of strength disciplines. Fish will not harm the body if you take into account individual characteristics, do not overeat and prepare the product correctly.

Mackerel fish belongs to the so-called noble varieties of fish. Typically, mackerel fish do not exceed 30 cm in length, and only some individuals reach sizes large for this fish - 60 cm. Mackerel is similar in structure to perch, both fish belong to the same order Perciformes. True, mackerels are classified as a separate genus Scumbrieves.

Steamed mackerel - calorie content, beneficial properties, benefits and harms, description

Calories, kcal:

191

One of the very tasty and healthy fish is, of course, mackerel. There are quite a few ways to prepare mackerel. In the kitchen it is cut into various dishes. The most popular are smoking, cooking soups with fish, frying in batter, and others (calorizer). Mackerel is very tasty when it is steamed. Just during steaming, the fish will not be as fatty as it was, and its taste will remain the same.

Calorie content of steamed mackerel

The calorie content of steamed mackerel is 191 kcal per 100 grams of product.

Composition and beneficial properties of steamed mackerel

Steamed mackerel contains a large amount of vitamins (B12, PP, D), microelements (iron, zinc, iodine, copper, manganese, chromium, fluorine, molybdenum, cobalt), macroelements (calcium, magnesium, sodium, potassium, phosphorus , chlorine, sulfur), which undoubtedly elevate fish among the products useful for humans (calorizator). Since mackerel is a source of fatty acids, which in turn increase the stability of the human body, and prevents rapid aging and the development of many diseases.

But, unfortunately, people with diseases of the gastrointestinal tract are not recommended to eat mackerel because of its fat content.

Method for steaming mackerel

To begin with, like any other fish, you should clean the mackerel. No matter how much you want to, you still need to do it. Cut off the head, fins, remove the entrails and wash the remaining blackness inside. You can cut the carcass into pieces and then steam it or cook it whole. Pieces or whole fish should be salted and grated with ground pepper. Pour water into a double boiler, adding bay leaves and pepper. Place the mackerel on the steamer, cover with a lid and set the timer for 15-30 minutes. After removing the fish from the steamer, salt it.

How to choose the right mackerel

Everyone knows perfectly well how to choose fresh frozen fish - its color should be uniform, and the eyes should not be cloudy, it is also advisable to check the gills - in a quality product they will be red. But there are also rules for choosing smoked mackerel - fish prepared in this way has long become an obligatory element of the festive table. And in order not to darken your life with poisoning, you should pay attention to the following points when buying smoked mackerel :

Aroma. Don’t be shy to smell the product – it shouldn’t give off a sharp “pharmacy” smell, but the complete absence of any amber should be alarming. As a rule, if fish is stored for a long time, then any smell from it simply disappears.

Please note: high-quality smoked mackerel should have a slight fishy smell and hints of wood smoke. It is woody, and not rich “smoked”, that is a sign of the manufacturer using liquid smoke.

Appearance. Examine the fish from all sides:

if there are damage to the skin, strange dents and tears, this will mean that the raw materials are not entirely fresh;
if one side of the carcass has a pale appearance, then this means insufficient processing of the fish - the manufacturer, most likely, was in a hurry and put too many carcasses in the smokehouse;
If you see a “mesh” on the skin, rejoice: this is a truly high-quality product;
The uneven coloring of the skin and its roughness should alert you to the fact that chemical flavoring additives were probably used in the manufacture of the product.

Many people purchase smoked mackerel long before the holidays - it is believed that this product can be stored for a long time. This is only partly true, so it would be useful to know :

Cold smoked mackerel can be stored in the refrigerator for 2 weeks, in the freezer for 21 days, in vacuum packaging for up to 4 months;
hot smoked mackerel - stored in the refrigerator for only 5 days, in the freezer for 25 days, and in vacuum packaging for only 60 days.

Mackerel is very useful for both children and adults, if there are no restrictions on its use for medical reasons. But you need to be able to choose a quality product and introduce fish into the menu in small portions so as not to harm your health.

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