Mackerel locally referred to ‘thompsoni’ is a common name for the fish found in the Scombridae family, which are closely related to tuna. They come in various types.At the local markets, a kilo goes for Rwf2, 500 which is simply 3 to 4 pieces of fish depending on the size. Due to its abundance of vitamins and minerals, mackerel is a highly recommended fish to include in your diet for the numerous health benefits it provides. For instance, nutritionists say this type of fish is full of omega-3 fatty acids and contains a wealth of essential vitamins and minerals. Omega-3 fatty acid is known for its extensive range of health benefits, and they have anti-inflammatory mechanisms within the body. This type of fish is an excellent choice among fish, providing roughly 600 per cent of one’s daily recommended intake of omega-3 fatty acids. Amongst other benefits, Erick Musengimana, a nutritionist at Rwanda Diabetes Association says increasing omega-3 intake may improve cardiovascular and health in general.Additionally, studies demonstrate that higher plasma levels of omega-3 results in a lower risk of cardiovascular and all-cause mortality. The fish also contains a significant amount of vitamin B12, which is one of the most crucial nutrients for the overall health as its deficiency can potentially cause anemia and also damage the nervous system. Vitamin B12 is also essential for our immune and nervous systems, and it also plays a role in producing DNA. For these reasons, Musengimana advises that it is vital to ensure a sufficient intake of the vitamin regardless of dietary preference. Still on vitamins, he says mackerel contains vitamin K which is essential, as it has many benefits for your heart. It is necessary to help your blood clot, which is why it is given to infants at the time of delivery and can prevent the hardening of your arteries due to calcification, or the build-up of calcium in the artery linings and body tissues. Vitamin K also aids in building your bones, which can help prevent diseases such as osteoporosis. Like vitamin D, most people are deficient in vitamin K to some degree. Mackerel is also rich in protein as they are considered an excellent source of dietary protein. Additionally; mackerel is a complete source of protein, which means the fish includes sufficient quantities of all nine essential amino acids. Fight against diseases Studies have shown that mackerel is believed to help in decreasing one’s risk of heart disease. Musengimaana explains that when we talk of heart disease, it basically includes heart attack and stroke which he says is amongst the most common diseases affecting many people.While those with high blood pressure and cholesterol contribute to a higher risk of heart disease, studies show that all these are due to poor lifestyle choices that most people are exposed to such as physical inactivity, poor diet, and obesity. With improved blood flow, its believed that one can lower their blood pressure; prevent cholesterol build-up, and constriction of arteries. It has been found that including fatty acids in your diet can be even more effective at reducing heart-related incidents, such as heart attacks. Mackerel helps also lower triglyceride levels, triglycerides, unlike omega-3 fatty acids, are fats in blood that the body creates. When you eat, the body takes any calories it doesnt use right away, turns them into triglycerides, and stores them in cells.These triglycerides cannot be absorbed in the blood, and are released between meals as energy for your body. If one regularly eats more calories than they burn, they are at risk for high triglyceride levels, which can have potentially negative side effects on their health, according to studies.
