Benefits of verdel, a delicious blue fish especially rich in nutritional properties, ideal in healthy and balanced diets.
The verdel is the name by which the mackerel is also known, a blue fish that in turn is known by two other names: verta or sarda. It belongs to the Scombridae family, a species to which tuna and bonito also belong.
With mackerel it is practically the same as with anchovies: although we can find them all year round in supermarkets in the form of preserves (in oil, pickled, smoked …) their best time is between the months of February to May (that is, February, March, April and May to be precise).
Although the common mackerel is precisely one of the best known or common, we can distinguish two other species of mackerel: the starling (or scomber japonicus) and the pintoja (or scomber australasicus).
Nutritional properties of mackerel
Mackerel is a blue fish, so it is a food rich in omega-3 fatty acids (specifically DHA and EPA fats), a type of healthy fat that is ideal for a balanced, healthy and healthy diet.
Like most fish, mackerel is extremely rich in proteins of high biological value (approximately 20% of its weight), so that its protein content is quite similar to that found in meat or eggs.
Like other blue fish, in relation to the essential nutrients that we can find in mackerel, vitamins stand out above all (especially vitamin A, D, E and K, as well as vitamins of group B such as B2, B3, B6, B9 and B12) and minerals (such as potassium, iron, sodium, magnesium, phosphorus, and calcium).
| Calories | 180 kcal | ||
| Protein | 18.5 g | ||
| Carbohydrates | 1 g | ||
| Total fat | 12 g | ||
| Vitamins | Minerals | ||
| Vitamin B1 | 0.14 mg | Calcium | 12 mg |
| Vitamin B2 | 0.34 mg | Match | 235 mg |
| Vitamin B3 | 7.8 mg | Potassium | 395 mg |
| Vitamin B6 | 0.64 mg | Magnesium | 30 mg |
| Vitamin D | 0.5 mg | Iron | 1 mg |
| Vitamin E | 1.5 mg | Fluorine | 0.35 mg |
Benefits of mackerel
Verdel is a fish very rich in quality proteins and healthy fats. These fats help reduce high cholesterol and triglycerides, as well as being useful in preventing cardiovascular disease and preventing the formation of clots and thrombi.
We can highlight on the one hand the presence of fat-soluble vitamins in this delicious fish (such as vitamin A and D), a food that helps improve vision health, resistance against infections, favors the absorption of calcium and participates in the production of sex hormones and liver enzymes.
Its magnesium and vitamin A content make it an interesting food to improve the immunity of our body, while its iron content makes it interesting in case of iron deficiency anemia.
It is an interesting fish in the diet against osteoporosis, especially when mackerel is consumed together with foods rich in calcium, since vitamin D helps in its absorption.
In addition, it provides folic acid, an essential vitamin in the diet of pregnant women.
