Protein
Mackerel
8/10 Strong evidence
Oily fish among the densest sources of omega-3s; pick smaller varieties like Atlantic or Spanish mackerel to limit mercury.
Active compounds
-
EPA and DHA
Resolvin and protectin precursors; reduce systemic inflammation
Helps with
Practical tips
- Preparation
- Grill, broil, or smoke; pairs well with strong flavors like lemon and capers
- Recommended amount
- 3-4 oz 2 times weekly
- Absorption
- Atlantic and Spanish mackerel are low-mercury; avoid king mackerel which is high
- Cautions
- King mackerel has very high mercury and should be avoided in pregnancy