Mackerel canned - a healthy food choices? By Patrick Mayer

Mackerel may be canned in water, salt water, tomato sauce, olive oil and other vegetable oils. Of course, the fish costs much better taste compared to canned fish.

As a source of protein from lean fish, many people prefer canned in brine mackerel, mackerel canned in different oils or they generally avoid the tomato sauce. Mackerel canned in good olive oil taste better than canned mackerel in salt water, but it is also much more calorie - one tablespoon of olive oil has about 15 g - 135 kcal. To reduce the amount of fat in these canned mackerel, canned fish many people put in the colander and wash it using lots of fresh lemon juice. On the other hand, those who are concerned about the sodium levels should choose mackerel canned in pure water - it can be almost tasteless - just taste of fish, but the boxes contain nothing but the flesh of fish and clear water.

Mercury in the canned mackerel is relatively low, especially when compared with mercury concentrations of large predatory fish such as tuna or marlin. Some species such as mackerel mackerel may have moderate levels of cadmium, mercury and other heavy metals and pollutants.

For example, the FDA (Food and Drug Administration) reports between 1990 and 2010, say that the levels of mercury in swordfish:

-0.995 PPM (parts per million) on average

-Maximum 2.000 PPM

It is statistics for 636 samples.

Statistics Kingfish Mercury:
-0.730 PPM on average

-Maximum 1.670 PPM

It is statistics for 213 samples.

Concentrations of mercury in the mackerel:
-0.050 PPM on average

-Maximum of 0,160 PPM

It's statistics to 80 samples.

According to NRDC (Natural Resources Defense Council) and the FDA, children, pregnant women and women who are trying to get pregnant should eat no more:

-Mackerel - generally this kind of mackerel should be avoided,

-Mackerel (Spanish, Gulf) - consume not more than three portions of 180 g (6 oz) per month,

-Mackerel (Atlantic) - consume no more than two portions of 180 g (6 oz) per week.

Other people can safely follow these recommendations - after all, what is safe for children and pregnant women, it is also safe for others. Mackerel much more clean seas (some parts of the Mediterranean, for example) can be eaten more often - it is very important to read the labels and follow the recommendation on mercury levels in fish.

Different recipes of canned mackerel allow anyone to enjoy this type of food to avoid boredom. Generally, when planning meals, one should try to consume a healthy fibre source (leaf vegetables or Greens, salads, bread with whole grains etc.) with canned mackerel - these foods are very large compared to the usable calories than the body can digest. In addition, they are very low on carbohydrates simple and rich in complex carbohydrates and fiber digestive - they are digested slowly and these meals provide the body with a more or less constant stream of macronutrients avoiding the strong rise of sugar in the blood and the peaks of insulin.

If you are a hard gainer and want to take weight, preferably muscle, and then add a source of simple carbohydrates like salad of potato, sweet potato, brown rice, etc. to increase the daily amount of calories – according to your diet. These meals provide more calories and are easier and quicker to digest.

Although it matches exactly the nutritional values depend on specie of mackerel, the fishing grounds, the seasons etc., canned mackerel is excellent source of fish protein, fat-soluble vitamins (such as vitamin D), minerals and healthy fats and it should be part of a healthy diet of any person wishing to become and remain. Just pay attention to what species of mackerel you consume...