When it comes to omega-3 fatty acids, many people automatically reach for salmon. It’s pink, tasty, and widely praised, but is it really the best source? Surprisingly, the real omega-3 champion might just be mackerel. Here’s why you should consider making this underrated fish a staple in your diet.
The Truth About Omega-3s
Omega-3 fatty acids are essential for optimal health. They support:
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Brain function and cognition
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Heart health
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Joint health
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Hormonal balance
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Skin vitality
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Mood regulation
While salmon does contain omega-3s, it’s not the most potent option available.
Salmon vs. Mackerel: The Numbers
A 160g fillet comparison shows the stark difference:
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Atlantic Salmon: 3.5g of omega-3
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Atlantic Mackerel: 5.1g of omega-3
That’s over 45% more omega-3 in mackerel per fillet. For anyone prioritizing inflammation reduction, brain function, and heart health, this difference is significant.
How Much Omega-3 Do You Need?
For optimal health, not just survival, adults need about 1–2g of EPA and DHA daily. Mackerel easily provides this amount, making it a powerful, budget-friendly way to boost your omega-3 intake.
Why Is Mackerel So Affordable?
Mackerel is much cheaper than salmon, often costing around £2.95 for two fillets, sometimes discounted even further. The reason? It has a strong, “fishy” aroma that can be off-putting for some. Cooking mackerel might require open windows or oven techniques that minimize odor, but the health benefits far outweigh this minor inconvenience.
Cooking Tips for Mackerel
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Avoid frying to reduce odor.
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Bake in the oven with savory herbs or vegetables.
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Microwave for a quick, low-smell preparation.
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Smoked mackerel is also a good alternative if fresh fish is hard to find.
Honorable Mentions
Other omega-3-rich fish include:
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Anchovies: Great in olive oil or salads.
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Sardines: Affordable, nutrient-dense, and almost as rich in omega-3 as salmon.
Even eating mackerel once a week can make a significant difference in your overall health, especially if you’re juggling a busy lifestyle.
Supplements as a Convenient Alternative
If daily fish isn’t feasible, high-quality omega-3 fish oil supplements are an excellent alternative such as the one from G&G. Their omega-3 fish oil gives you a proper dose of EPA and DHA with three grams of fish oil.
Final Thoughts
Mackerel is a nutritional powerhouse that deserves more recognition. It’s cheap, omega-3-rich, and easy to incorporate into your weekly meal plan. By adding mackerel, sardines, or anchovies to your diet or complementing with a trusted supplement, you can support your brain, heart, joints, and overall wellbeing.
- Written by Hala Ali, founder of Dietapplements
