#22: The 150 Healthiest Foods on Earth

Another day of our education of the 150 Healthiest Foods on Earth. Woo Hoo! Some of these you won't be surprised by, some you will. I'll take one out of each food group each day to mix it up a bit.

All information is from the book by jonny Bowden, Ph.D., C.N.S. "The 150 Healthiest Foods on Earth".

Day 22: Mackerel

Mackerel has long been on of the mmost underappreciated fish. Just as the manuscript for thsi book was being submitted, the New York Times published a story by food columnist Marian Burros, placed prominently on the cover of its Wednesday "Dinin In" section. The headline? "Holy Mackerel." The story--a terrific fish--began like this: "Like the shy kid at the dance whose charms are not readily apparent, unpopularity has kept some species (of fish) in circulation, waiting to be discovered. Atlantic mackerel wears its reputation like a pocket protector and horn-rimmed glasses, but a little attention reveals its sweet side."

* Mackerel live in both the Atlantic and the Pacific, but the Atlantic mackerel (also known as Boston mackerel) is preferred and the one I recommend.

* A relative of the tuna, the Atlantic mackerel is found in teh Atlantic's cold waters, where it forms large schools and can live up to an astonishing seventeen years!

* Fresh mackerel is very perishable and has to be kept on ice or it develops a really fishy flavor

*Mackerel is a sleek, oily fish with a forked tail and contains two kinds of meat: the red outer meat and the light intter meat

* you can get it canned, whole, as fillets, and as steaks.

*Atlantic mackerel is often used in sashimi, as in wahoo, a subtropical fish with a delicate flavor that is also known as ono and is a very close relative of the king mackerel

* spainish mackerel has only a small perfecntage of red meat and a milder taste than other kinds of mackerel

* King mackerel (also called kingish or vacalla) has a firm texture and distict taste

*Cero mackerel (also called cerro or painted mackerel) caught in waters along the coast of Florida, has leaner flesh and a more delicate flavor than most varieties

*Pacific mackerel (also called American, blue, or chub) is an oily fish with a strong flavor

* Not only is maackerel high in omega-3 fatty acids, but it's also low in environmental contaminants

* According to the Oceans Alive Web sit, Atlantic mackerel come from marine fisheries, not fish farms, are primarily caught with purse seines and trawls, and ahve relatively low "by-catch". they can safely be eaten more than once a week. All good news

* Three ounces of mackerel has roughly 20g of protein and plenty of good ehalthy fat, though there are some slight differences.

* Three ounces of Pacific mackerel has 6g of monounsaturated fat and about 1 1/2g of omega-3, which 3 ounces of Atlantic mackerel contains 3g of monounsaturated and a little more than 1g of omega-3. But both are very good sources of thecancer-fighting trace mineral selenium, providing more than 50% of the daily Value.

* While Pacific mackerel has a respectable amount of vitamin B12 (60% daily value), the Atlantic variety is a B12 heavyweight, providing more than 5 times that amount

WORTH KNOWING

Herring are very similar to mackerel nutritionally, though they taste a lot different and are usually prepared a completely different way. However, they too are loaded with good fat, protein, and vitamin B12

For previous posts:
ARTICHOKES: http://www.myfitnesspal.com/topics/show/57017--1-150-healthiest-foods-on-earth
OATMEAL: http://www.myfitnesspal.com/topics/show/57180--2-the-150-healthiest-foods-on-earth
BEANS: http://www.myfitnesspal.com/topics/show/57278--3-the-150-healthiest-foods-on-earth
APPLES: http://www.myfitnesspal.com/topics/show/57482--4-the-150-healthiest-foods-on-earth
ALMONDS: http://www.myfitnesspal.com/topics/show/57516--5-the-150-healthiest-foods-on-earth
EDAMAME: http://www.myfitnesspal.com/topics/show/57602--6-the-150-healthiest-foods-on-earth
BUTTER/GHEE http://www.myfitnesspal.com/topics/show/57689--7-the-150-healthiest-foods-on-earth
EGGS: http://www.myfitnesspal.com/topics/show/57791--8-the-150-healthiest-foods-on-earth
CRUSTACEA: http://www.myfitnesspal.com/topics/show/57940--9-the-150-healthiest-foods-on-earth
BEE POLLEN: http://www.myfitnesspal.com/topics/show/58069--10-the-150-healthiest-foods-on-earth
ACAI JUICE: http://www.myfitnesspal.com/topics/show/58196--11-the-150-healthiest-foods-on-earth
CARDAMOM: http://www.myfitnesspal.com/topics/show/58290--12-the-150-healthiest-foods-on-earth
ALMOND OIL: http://www.myfitnesspal.com/topics/show/58381--13-the-150-healthiest-foods-on-earth
ARUGULA: http://www.myfitnesspal.com/topics/show/58426--14-the-150-healthiest-foods-on-earth
QUINOA: http://www.myfitnesspal.com/topics/show/58555--15-the-150-healthiest-foods-on-earth
GARBANZO BEANS: http://www.myfitnesspal.com/topics/show/58671--16-the-150-healthiest-foods-on-earth
APRICOTS: http://www.myfitnesspal.com/topics/show/58800--17-the-150-healthiest-foods-on-earth
BRAZIL NUTS: http://www.myfitnesspal.com/topics/show/58921--18-the-150-healthiest-foods-on-earth
FERMENTED SOY: http://www.myfitnesspal.com/topics/show/59006--19-the-150-healthiest-foods-on-earth
CHEESE: http://www.myfitnesspal.com/topics/show/59395--20-the-150-healthiest-foods-on-earth
CHICKEN AND TURKEY: http://www.myfitnesspal.com/topics/show/59548--21-the-150-healthiest-foods-on-earth