Mackerel commonly known as Ayala in Malayalam. It is one of the most extensively consumed fish variety in India as well as throughout the world. It is full of omega-3 fatty acids and contains a wealth of essential vitamins and minerals.
Mackerel fish is actually a general term that encompasses
more than 30 species of fish, most of which belong to the Scombridae. In many
parts of the world, mackerel fish are known as bangada. These fish are
typically found near coastal areas, where they breed and feed, and their range
includes both tropical and temperate regions.
Mackerel is an important food fish that is
consumed worldwide. As an oily fish, it is a rich source
of omega-3 fatty acids. The body of the Indian mackerel is moderately
deep, and the head is longer than the body depth. The maxilla are partly
concealed, covered by the lacrimal bone, but extend till around the hind margin
of the eye. These fish have thin dark longitudinal bands on the upper part of
the body, which may be golden on fresh specimens. There is also a black spot on
the body near the lower margin of the pectoral fin. Dorsal fins are yellowish
with black tips, while the caudal and pectoral fins are yellowish. The
remaining fins are dusky.
Mackerel species are rich in omega-3 fatty acids, as well as
high levels of vitamin B12. Its nearly 700% of your daily requirement. They
contain minerals like selenium, copper, phosphorus, magnesium, and iron. There
are also smaller amounts of vitamin A, potassium, zinc and sodium. Along with
230 calories per filet – an average of 100 grams – there are also 21 grams of
protein, representing roughly 40% of your daily required intake
Health Benefits
- Improves Hair health
- Protecting the Skin
- Preventing age related muscular degeneration
- Strengthening immune system
- Lowering Cholesterol level
- Preventing Chronic disease
- Boosting bone health
Nutritional Facts:
| Nutrient | Value | Nutrient | Value |
|---|---|---|---|
| Water [g] | 43 | Riboflavin [mg] | 0.19 |
| Energy [kcal] | 305 | Niacin [mg] | 3.3 |
| Energy [kJ] | 1276 | Vitamin B-6 [mg] | 0.41 |
| Protein [g] | 18.5 | Folate, total [µg] | 15 |
| Total lipid (fat) [g] | 25.1 | Folate, food [µg] | 15 |
| Ash [g] | 13.4 | Folate, DFE [µg] | 15 |
| Calcium, Ca [mg] | 66 | Choline, total [mg] | 101.6 |
| Iron, Fe [mg] | 1.4 | Vitamin B-12 [µg] | 12 |
| Magnesium, Mg [mg] | 60 | Vitamin A, RAE [µg] | 47 |
| Phosphorus, P [mg] | 254 | Retinol [µg] | 47 |
| Potassium, K [mg] | 520 | Vitamin A, IU [IU] | 157 |
| Sodium, Na [mg] | 4450 | Vitamin E (alpha-tocopherol) [mg] | 2.38 |
| Zinc, Zn [mg] | 1.1 | Vitamin D (D2 + D3), International Units [IU] | 1006 |
| Copper, Cu [mg] | 0.1 | Vitamin D (D2 + D3) [µg] | 25.2 |
| Selenium, Se [µg] | 73.4 | Vitamin D3 (cholecalciferol) [µg] | 25.2 |
| Thiamin [mg] | 0.02 | Vitamin K (phylloquinone) [µg] | 7.8 |
| Fatty acids, total saturated [g] | 7.15 |
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