Seafood

Mackerel

Written by the VitaWhat editorial team · Medically reviewed by Steve Davis · Last reviewed 19 July 2026 · Editorial policy

A cheap, sustainable oily fish, very high in omega-3.

Effect on the body: among the best sources of omega-3 fats, supporting heart rhythm, blood vessels and brain; count as an oily-fish portion.

Benefits

  • Omega-3 (EPA/DHA)
  • Vitamin D
  • B12
  • Selenium

Pros

  • Excellent omega-3 for heart and brain
  • Affordable
  • Often sustainable

Cons

  • Strong flavour
  • King mackerel is high in mercury (Atlantic/Spanish are low)

Sources & references

  1. WHO — Q&A on red/processed meat
  2. British Nutrition Foundation

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