As lean fish protein source, many individuals prefer mackerel canned in salt water, while mackerel canned in many option oils or tomato sauce they generally avoid. Mackerel canned in olive oil taste much better than mackerel canned in salt water, but it can be much more caloric - single tablespoon of olive oil has around 15g - 135 kcal. To reduce amounts of fats in such canned mackerel, many individuals put canned fish in strainer and wash it by way of large amounts of fresh lemon juice. On any other hand, those who are worried about sodium levels have to determine mackerel canned in indisputable water - it can be almost tasteless - just taste of fish, but those cans contain nothing but the fish meat and indisputable water.
Content of mercury in canned mackerel is relatively low, especially when compared with mercury levels of large predatory species like tuna or marlin. Some mackerel species, like king mackerel can have moderate levels of cadmium, mercury and other heavy metals and pollutants.
For example, FDA's (Food and Drug Administration) reports from 1990-2010, state that levels of mercury in swordfish:
- 0.995 PPM (parts per million) on average
- three.220 PPM maximum
This is statistics for 636 samples.
Statistics for mercury in King mackerel:
- 0.730 PPM on average
- 1.670 PPM maximum
This is statistics for 213 samples.
Levels of mercury in Atlantic mackerel:
- 0.050 PPM on average
- 0.160 PPM maximum
This is statistics for 80 samples.
According to NRDC (Natural Resources Defense Council) and FDA, babies, pregnant woman and those women trying to get pregnant have to eat no more than:
- King mackerel - generally this kind of mackerel have to be avoided,
- Mackerel (Spanish, Gulf) - consume no more than three 180g (6 oz.) servings per month,
- Mackerel (North Atlantic) - consume no more than two 180g (6 oz.) servings a week.
Other individuals can safely follow these recommendations - after all, what is nontoxic for babies and pregnant women, it can be nontoxic for others. Mackerel from much cleaner seas (some parts of Mediterranean, for example) can be eaten more often - it is very vital to read the labels and follow the recommendation guidelines regarding mercury levels in the fish.
Various canned mackerel recipes permit every one to enjoy this kind of food avoiding boredom. Generally, when planning such meals, one have to try to consume some healthy fiber source (leafy or green vegetables, salads, whole grain bread etc.) with canned mackerel - such ingredients are very voluminous when compared to usable calories that body can digest. Also, they are very low on simple carbs and wealthy in complex carbs and digestive fibers - they are digested slowly and such meals supply the body with more or less constant flow of macronutrients avoiding strong rise of blood sugar and insulin spikes.
If you are hard gainer and you wish to have to realize weight, preferably muscles, then add some source of simpler carbs like potato salad, sweet potato, brown rice etc. to increase daily amount of calories - according to your dieting plan. Such meals provide more calories and are more straightforward and faster to digest.
Although exact nutritional values depend on mackerel specie, fishing grounds, seasons etc., canned mackerel is suitable source of fish protein, fats soluble vitamins (like vitamin D), minerals and healthy fats and it have to be part of healthy diet of anybody desirous to develop into and stay fit. Just be careful about what mackerel specie you are consuming ...
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