The Story Behind One Of Mumbai’s Oldest Standing Eatery That Belongs To A Yazidi Family: Yazdani Restaurant & Bakery

Priyanka Bhatt

Updated: August 06, 2017

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Parvez Irani could be any old man sitting on the counter of a restaurant collecting cash. He’s so much trained in his trade that the best of corporate employees could be put to shame with his no-nonsense demeanour and a poker face determined to get work done well. He can be quite intimidating at first, but it’s his eyes that say a different story. Literally, a different story, because his eyes have a sharp hint of grey in them, a trait of the Yazidi community from the West Asia.

Parvez Irani, the owner of Yazdani Bakery
In another part of the world, Parvez’s community is suffering genocide at the hands of ISIS. None of that seems to remotely affect him, as the now 76-Year-Old Parvez has been born and brought up in Mumbai and calls himself a true patriot (Because he knows the true meaning of the 24 spokes on the Indian flag – he thinks it has not much to do with King Ashoka, but that you’re supposed to do one good deed per hour). He knows more about the Indian flag than anyone of my generation will ever know. He impatiently rings the bell on his counter of the Yazdani Bakery to call on the men who are waiting for the tables of the restaurant and bakery.

The old style posters still stand at the entrance
Someone once told me that Parsi and Irani bakeries are different, and asked Parvez the same to clear my doubt. Parvez immediately rubbished it and said, “The only difference between us is that the Parsis came 1200 years ago and we came about a hundred. But we’re the same people and every ritual and practice we follow is exactly the same,” he shares with us.

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 buns are the decor in this old structure

Travelling through the time

Entering Yazdani bakery is like stepping into a time warp. You’re immediately transported into what would look like the 1950s, exactly when the bakery was established. The narrow lane near the Horniman Circle, Fort was really busy on the Tuesday afternoon we visited.

The lane itself mirrors the good ol’ Bombay, but swanky Mercs and posh BMWs passing through the lane are major old-world-charm killers. The bakery, on the other hand, has a wall full of posters and advertisements from the yesteryears, with grandfather clocks hung on two walls. Even the menus displayed outside and inside are written with a chalk on a wooden blackboard.

wall with advertisements and posters from the 50s
Parvez tells us that when Babri Masjid was demolished, leading to riots in 1992 in Mumbai, Parvez recalls that Yazdani was the only open bakery in that area, providing food to those stranded and homeless.

“No police or politician made any attempt to come and shut us down. And this support from the people still stands with us,” he tells us proudly.

This is evident when we look around the place that is so sturdy and teeming with regulars and the frequent knells of ‘Bun-Maska-Chai” booming through the room.

the classic bun maska and tea at Yazdani
The baking style is obviously old – done manually with little to no help of machines. As the bakers stand in the farthermost section of the bakery spraying flour across the gigantic table and kneading kilos of dough with the finesse that would give quite a competition to their French counterparts. And they seem to be in the flow – happy, content, and in almost movements so synchronized they could be called choreographed.

Something old, Something new

The first Starbucks café in Mumbai had opened in Horniman circle’s fancy Elphinstone building in 2012, and lives up to the hype of its name – a comfortable, classy café with a perpetual coffee aroma for the company. It’s air conditioned, unlike Yazdani bakery which is barely fifty meters away from the international franchise outlet.

stark contrast between the two cafes near horniman circle

And yet, Yazdani has a large and loyal fan following. May be it’s the feeling of having time travelled into a classic Irani restaurant in Mumbai, or simply the dollops of maska in the bun-maska they offer, Yazdani is full of character – just like your favourite old book lying rugged on your shelf.

Parvez’s father had set up Yazdani Bakery & Restaurant in 1950, which Parvez joined in 1959. “People used to be so large hearted back then. My father used to give away food to the poor just like that,” Parvez gestures ‘giving away’ with his skinny, wrinkled hands.

“Sometimes, people would not have enough money and even then my father would let it go. The Nehru government had hiked the rates of maida and there was not much of a scope for profit. But still, my father said that the difference of one naya paisa should go into the stomach of the customer and not our pockets. Since then it became a norm to give the leftovers to the poor. This, was until we could afford a new fridge,” Parvez laughs and points at one standing at the corner of the restaurant.

Parvez Irani posing with a friend outside his bakery
Parvez’s family has been into baking for a long time. He tells us that his ancestors were bakers in Iran and were bakers after they came to India. His grandfather had opened a bakery somewhere in Mumbai, where his grandmother used to make bread while his grandfather sold it. Yazdani was later set up in 1950 after his father decided to let go of a partnership business and set up his own.

British architecture under the blue sky

The structure of this bakery with its sky blue exterior and red painted roof stands alone among the elegantly carved British architecture on one side and neat commercial buildings on the other. And it’s surprisingly bigger on the inside – huge table to knead dough and large ovens to bake, and still, so much of room left that one could get their dance rehearsals done while the bread baked in the ovens. Yazdani bakery still uses an old style bread cutter, which is quite fascinating but efficient nonetheless. Stacks of hot dog buns are perhaps the only embellishment in the otherwise faded blue interiors and high vaulted ceiling above.

the bread cutter used here is rare and won't be seen elsewhere
It looks like the Irani bakeries of Mumbai are living on borrowed time from three different generations. They serve the same dishes they did back then, and have people loving it, but are slowly being swamped by a different generation who loves polished wooden floors and a crowd that loves imitating an accent.

The speciality of the bakery – bread pudding usually gets only hours after it is made.  So we sort of made ends meet with an egg puff, bun maska and chai. There’s a lot more they offer – the apple pie, carrot cake, fiery ginger biscuits and muffins – all of which almost get over by the end of the day.

the insides of this bakery are huge and spacious
Parvez’s son Tirandaz may be slightly less perky than his father, but still, has an interesting perspective regarding the death of the Irani café culture in the city. “The new cafés that are taking over the city are very fancy and have more facilities, but I wish that old places like these are retained and managed well. Our coming generations are so much in awe of the westernised world that they will voluntarily not take over the family business or manage the bakery. I would still wish that this bakery went on forever,” he tells us.

Tirandaz Irani, the next generation who will take the bakery ahead

Is the change good?

Places like the Yazdani bakery are rare. When nobody provided livelihoods to people, the bakeries and restaurants did. Less than a dozen people work in Yazdani, and have been for almost all their lives.
Irani bakeries and cafes may look ordinary from the outside and may seem mundane to those who are ignorant to the beauty of the antiquated, but always have something fun to tell. Right from the exteriors to the people who visit it, Yazdani takes you on a trip to a less polished, raw and ragged Mumbai – the one that told tales of its initiation, survival and how it still stands undeterred and moves on but still retains its glamour.

Jews From Cochin Bring Their Unique Indian Cuisine to Israeli Diners

On a moshav in southern Israel, the women behind Matamey Cochin keep alive the flavors of an ancient Jewish community

By Dana Kessler

October 23, 2013 • 12:00 AM

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Recipe

Cochini Dosha

(Shy Shmuel; recipe photo below Hadasa Shani)

One of Israel’s well-known traditions is “the great trip to the East” that young adults take after completing their army service—whether it’s to “find themselves” in ashrams, lie on the beach in Goa, or smoke weed all day far from their parents’ observing eyes. This tradition is one of the reasons Israelis think they know all about India (the other being the fact that Israelis think they know all about everything). But many Israelis don’t know that Jews have a history in India that dates back to antiquity.
While there are different groups of Jews in India, living in different areas, the Cochin Jews of South India are the oldest, dating back to biblical times. These Jews, whom the Hindu Raja granted their own area in the southern Indian port city of Cochin (known today as Kochi) during the Middle Ages, lived peacefully in what is now part of the state of Kerala. Even though they never suffered persecution, most of them immigrated to Israel in the 1950s and early ’60s. The majority settled in moshavim around the country, while some moved to various cities. In the 1960s, there were between 2,000 and 3,000 Cochin Jews in Israel. Nowadays, there are very few Jews left in Cochin, while the community in Israel, which grew due to intermarriages, totals between 7,000 and 8,000 members.
One of the moshavim where most Cochin Israelis are situated is Nevatim, in the south of Israel. Nevatim used to be an agricultural settlement, but since the local agriculture died down in the 1980s, the moshav has been striving to revive its economy by turning it into a tourist attraction, based on the heritage of its Cochin Jews. Tourists, from Israel and abroad, visit Nevatim for its beautiful synagogue, cultural center, and museum, as well as for the traditional food cooked and served by the women of Matamey Cochin.
Matamey Cochin (“Cochin delicacies”) is a business operated by eight local women between the ages of 55 and 65 who host Cochin-style meals in their homes or in the local hospitality tent, for groups who make reservations. When the idea of hosting traditional meals in the moshav came up, the women of Nevatim turned to Smadar Kaplinsky, who develops small businesses for women in Israel. She helped them get their enterprise off the ground four years ago this month, and, with the assistance of Partnership 2000 and the Jewish Agency, the women of Nevatim started holding cooking workshops for Taglit-Birthright Israel and other youth groups, as well as hosting meals for visitors. In addition to providing traditional meals for groups from the United States and Canada a few times a year, they cater mainly to groups from Israel.
I traveled to the Negev recently to visit Nevatim, where I met Bat Zion Elias (the moshav’s tourism coordinator), Geula Nehemia, Rima Efrayim, and Miriam Elias—four of the leading ladies of Matamey Cochin. Sitting in Nehemia’s garden, which surrounds a small art gallery where she sells her ceramics and her husband’s iron art, the women told me about their heritage and culture.
Although it is a small community, Cochin Jews are not a homogeneous group. There are two separate communities: Malabari Jews (who were known in Cochin as Black Jews and probably arrived in India as traders in the time of King Solomon) and Paradesi Jews (a community of Sephardic Jews who arrived in Cochin in the 16th century, after the expulsion from Iberia, and are known as White Jews). Just as the Malabari Jews were the majority back in India, they are the majority in Israel, too. The Cochin Jews in Nevatim “belong to the Black Cochin Jews,” said Bat Zion Elias. “In India the two communities lived separately, and it’s the same in Israel. Recently the Indian ambassador initiated a convention of all Indian Jews in Israel and brought all of us together for the first time, but generally there is no connection between the groups.”
After urging me to crumble a curry leaf—fresh from the curry tree that grows in Nehemia’s garden—in order to smell its unique aroma, the women started bringing various traditional dishes to the table, most of which were prepared with curry leaves, which Cochinis call veplla. Many of them seemed like exotic versions of more familiar dishes, and not necessarily Indian ones. I sampled pastels—deep fried pastries similar to empanadas, filled with minced chicken breast, onions, cabbage, and spices, which probably originated from Spain or Portugal. The kadtela pastel I was served had the same filling, but with a different kind of dough, which reminded me of blintzes. Dosha, a pancake that brought to mind the Yemenite lahoh, was served with a traditional spicy and sour sauce called chamandi, made of ground almonds, coconut milk, curry leaves, and mustard seeds. Hubba—semolina dumplings filled with minced chicken breast, onions, cabbage, celery, and coriander—looked like the Cochin version of Iraqi kubbeh. The women were quick to confirm that many of these dishes did arrive in Cochin from faraway places and were adapted to suit the local produce.
“Our food isn’t like the Indian food you know,” explained Miriam Elias, who, like Bat Zion Elias, was born in Israel; Nehemia and Efrayim were born in India and came to Israel as children. “We use different spices. We stick to a few basic ones and don’t mix them up like the Indians do.” A cookbook called Spice & Kosher: Exotic Cuisine of the Cochin Jews, which was published in Canada a few months ago, claims that the three C’s—cardamom, cinnamon, and cumin—along with coconut, coriander, and pepper, dominate this exotic cuisine. If you ask the women of Matamey Cochin, they will tell you not to forget curry leaves, black mustard seeds, garlic, onions, ginger, and turmeric.
Not only does their cuisine differ from Indian food from other areas, it differs from Hindu cooking in Cochin, too. First of all, it is kosher and devoid of dairy products (the closest you get is coconut milk), and some dishes are strictly Jewish and don’t exist in the local Hindu menu at all. Many of the dishes serve a certain purpose and are aligned with holidays and specific dates. For instance, the Cochin papadam (which differs from the kind of papadum you get in Indian restaurants) is eaten before the Tisha B’Av fast and is served with various kinds of curry. “When we say ‘curry’ we mean something completely different than what you know as curry,” clarified Bat Zion Elias. “Curry for us isn’t a spice mixture or a hot dish. Our curries are a variety of cold salads made out of cooked vegetables, like tomatoes, onions, or eggplants, sort of like matbucha. The meal before Tisha B’Av, as well as the dishes served during mourning periods, are always vegetarian. We eat chicken or beef on happy occasions.”
In day-to-day life, the Jews of Cochin ate a lot of vegetable and rice dishes, as well as fish and chicken. They boast a large variety of breads—some baked, others steamed, deep-fried, or pan-fried—as well as many different savory snacks. “In India, we didn’t have refrigerators, so most of the food was made fresh and eaten on the spot,” explained Bat Zion Elias. “But we also have a large variety of wheat snacks that are dry and can be kept outside for a long time. Any big event starts with a toast in which we eat these snacks, before starting the actual meal.”
Apart from helping the local economy by establishing culinary tourism in their area, Matamey Cochin’s main objectives are preserving the Cochin Jews’ tradition as well as empowering local women. “Smadar Kaplinsky organized elderly women in different areas, women who had vast knowledge but never did anything with it outside of the home,” said Bat Zion Elias. “That’s what she did for us, too. When we started out we were 18 women and one man, now we are eight women. It’s hard work and many dropped out along the way. But now we have a strong and unified group.”
Nehemia admits that for many years she didn’t cook this kind of food at all, and the group opened her up to her own tradition: “My kids grew up on schnitzel and mashed potatoes, like all Israeli children. After we started this project I found out that my grown-up daughter does like Cochini food and is eager to learn how to cook it. It is important to us to teach the next generation how to make this food, otherwise our culinary tradition will disappear forever.” Bat Zion Elias agreed: “In Nevatim and other settlements in which we are the majority, like Aviezer, Ta’oz, or Mesilat Zion, our cooking tradition still exists. But in places where Cochin Jews live among other ethnic groups, and where the young generation intermarries, it is starting to die out.”
There used to be a restaurant called Cochin in Kfar Yuval, a moshav in the Galilee panhandle, but it doesn’t exist anymore. Nowadays it seems the only other place to eat Cochini food in Israel besides Nevatim is at a similar set-up in moshav Mesilat Zion, near Beit Shemesh. This is also called Matamey Cochin, although it has no connection to the women of Nevatim, and is privately owned. “My family and I host homemade Cochini meals in our backyard for about seven years, maybe more,” said Benny Aline, the owner of Matamey Cochin in Mesilat Zion. “We cater to groups of at least 10 people, and usually 20 to 30 people. We get internal tourism as well as tourists from abroad, who come here to taste something new and different.”
Both Aline and the women of Nevatim sometimes venture outside of their home turf to sell their food at various food events and festivals, but when striving to preserve a dying tradition, festivals, workshops, and group meals aren’t enough. In Israel only one Cochin cookbook has ever been published: Eti Gilad’s The Cochin Cuisine, which was published independently in 2007 and has long been out of print.
“My personal drive was to document and preserve the tradition of the Cochin Jews and its culinary aspects,” Gilad, head of the Institute for Gender Research at Achva College of Education, told me. When I asked her what is so special about Cochin cuisine and why it should be of any interest to the outside world, Gilad—who was born in Cochin and immigrated to Israel with her parents when she was 4 years old—talked about healthy kosher food, much of it suitable for vegetarians (it has some meat and fish, but a lot of it is based on fruit and vegetables). “One of the interesting things about Cochin cooking is the use of coconut, in all its variations,” Gilad told me. “I got a call from Mea Shearim telling me I saved them, because coconut milk is a great substitute for milk in kosher cooking. Another interesting thing is our use of onions. We brown large quantities of onions, and then cook vegetables or whatever it is we are cooking in the onion juice, instead of cooking in water. A lot of our dishes are cooked this way, and it gives them a very distinct and special flavor.”
Gilad grew up in Yesud HaMa’ala and resides in Rehovot, but of course she has visited Nevatim many times and eaten at Matamey Cochin. “The most striking thing about the experience of eating there was the freshness,” she marveled. “In India we didn’t have refrigerators and the food was prepared before each meal. Freshness is one of the main principles of our cuisine, and the women of Nevatim are very strict about that. When you eat food with spices that have been pulverized on the spot, and not bought at the supermarket and kept in the fridge, or when you eat freshly baked bread, you can taste the difference, and of course everything is much healthier. It requires a lot of work, but the women of Nevatim do it with tremendous love.”
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Here are some of the specific health benefits of those maestro mint leaves...

1. Mint Leaves Help Treat Gastrointestinal Disorders

Much of the existing research on the therapeutic properties of mint suggests that the herb may be particularly effective in treating gastrointestinal disorders, including:
Irritable Bowel Syndrome – The use of peppermint oil in enteric-coated capsules has been found to be a safe and effective treatment for those suffering from abdominal pain and discomfort caused by Irritable Bowel Syndrome (10), (11). One study conducted in 2007 showed that an impressive 75 percent of subjects who consumed peppermint oil saw a greater than 50 percent reduction in their IBS symptoms score, compared to those who took a mere placebo (12). In fact, peppermint oil "may be the drug of first choice in IBS patients with non-serious constipation or diarrhea to alleviate general symptoms and to improve quality of life" (13). The beneficial effect also extends to kids. In one children's trial, approximately 75% of those taking peppermint oil experienced reduced IBS-associated pain within 2 weeks (14).
Functional dyspepsia – A study performed in 2000 found that when subjects suffering from dyspepsia took a daily infusion of peppermint and caraway seed oil, 67 percent of them reported a significant improvement in their symptoms (15).
Gastric ulcers – In certain animal studies, it has been demonstrated that menthol helps to protect the lining of the stomach against the harmful effects of ethanol and indomethacin, making it a useful means of preventing the formation of gastric ulcers associated with prolonged use of painkillers and alcohol (16).
Gastric Emptying Disorders – humble peppermint has also been shown to facilitate gastric emptying, indicating its usefulness for patients that have various gastrointestinal disorders (17).
Colonic spasm – Other scientific studies suggest peppermint oil may be a safe and effective alternative to the drug Buscopan given its capacity to reduce colonic spasms in barium enemas (18), (19).
Infantile Colic – Another study done in 2013 discovered peppermint is just as if not more effective at treating infantile colic as the synthetic chemical with which it is usually treated, simethicone (20).
Bottom Line: Mint leaves have the potential to treat a number of gastrointestinal disorders, including Irritable Bowel Syndrome, functional dyspepsia, gastric ulcers, gastric emptying disorders, colonic spasm, and infantile colic.

2. Mint Leaves Aid Digestion

In addition to ameliorating the effects of gastrointestinal disorders, marvellous mint also promotes orderly digestion, and soothes stomach muscles beset by indigestion and inflammation. Mint is a soothing herb that has been used through the millennia to assist with indigestion and upset tummies (Michael T. Murray and Joseph E. Pizzorno, authors of "The Encyclopedia of Healing Foods").
Did you know the aroma of mint by itself helps to activate the salivary glands along with the glands that excrete digestive enzymes, thus promoting smooth and proper digestion of food? (21) This is precisely why mint has for long been used in appetizers and as an ingredient in palate cleansers.
What’s more, peppermint apparently increases bile secretion and makes bile flow more efficiently - and may also promote healthier cholesterol levels (22). Mint in addition is a good relaxant, and the muscles in your digestive tract are one of the things it relaxes (23). Each of these factors help to speed up and ease the digestive process.
Meanwhile, for sufferers of indigestion, a calming cup of peppermint tea after meals may be just what your sick stomach needs to feel better (24). Mint contains menthol and methyl salicylate which both ease stomach spasms, and help your gut to settle down. Peppermint further functions as a carminative, which means it helps to relieve discomfort and pain from gas and bloating. Peppermint tea is a traditional home remedy for flatulence! (25)
Bottom Line: Consuming mint leaves prevents indigestion and keeps your gastrointestinal tract in good shape. It also prevents wind!

3. Mint Leaves Relieve Nausea

The menthol oil derived from freshly crushed mint leaves can also help soothe nausea and motion sickness (that makes it a very useful thing to take onboard flights!). Again, the mere aroma is often enough to ease your symptoms (26). One study from 2013 showed peppermint oil achieved good results in alleviating chemotherapy-induced nausea, and what’s more at a much cheaper price compared to standard pharmaceutical-based treatments (27). Were you aware that lots of people keep mint-containing products or menthol oil on their person at all times precisely to ward off feelings of nausea should they arise?
Bottom Line: The menthol in mint helps dispel the unwelcome sensation of nausea. Peppermint oil helps relieve chemotherapy-induced nausea.
​

4. Mint Leaves Provide You With Pain Relief From Headaches

In addition to relieving nausea, mint leaves double up as a natural alternative to aspirin in the event of headaches. For example, it is known that when mint oil, or balms whose base is comprised of mint, are rubbed topically on the nose and forehead, they give rapid relief from headaches and migraines (28). Whereas brazilian mint (scientific name Hyptis crenata) has been scientifically demonstrated to be just as effective at providing pain relief as synthetic aspirin-style drugs when consumed as a "tea" (31). Magical mint is an inherently soothing substance, and so naturally it helps to ameliorate the symptoms of inflammation and fever that frequently accompany these conditions (29). In fact, applying peppermint extract externally has been found to increase the pain threshold in humans (30).
Bottom Line: Mint, whether applied topically or ingested as a tea, provides you with much needed (and all-natural) relief from pain caused by headaches and migraines.

5. Mint Leaves Help Soothe Irritated Skin

Because of its soothing properties, applying mint topically can also be an effective treatment for skin irritations and itchiness, such as those caused by rashes, reactions, and the like (32). Next time you have an unwelcome run-in with some poison ivy, try applying a wet rag soaked in peppermint tea, some cold mint tea bags, or a mixture of water and peppermint essential oil. The anti-pruritic properties of mint oil also come in handy in treating bites from insects including mosquitoes, honeybees, hornets, wasps, and gnats (34).
Mint oil is a natural antiseptic, which makes it useful for healing skin infections caused by cuts and insect bites. The cooling properties of mild mint will provide you with relief from the sensations of itchiness and irritation, at the same time as its anti-inflammatory attributes bring the swelling down.
Suffer from shingles? A study conducted back in 2002 found that applying peppermint oil topically to shingles resulted in a rapid improvement in patients' shingles-associated neuropathic pain symptoms; what is more, the effects lasted throughout the entire 2 months of follow-up treatment (33).
Finally, mint juice is also an effective skin cleanser. In addition to helping to eradicate pimples, it can also assist those with acne (34). In the same vein, mint juice can also be applied to heal and soothe burns (36).
Bottom Line: Mint leaves help soothe skin irritated and inflamed by rashes, reactions, burns and insect bites. Mint is a good anti-septic. Studies have found it is effective in reducing pain caused by shingles. Mint leaves can also help reduce pimples and acne.

6. Mint Leaves Make An Excellent All-Natural Insect Repellant

One study on natural insect repellants discovered that applying Australian bush mint essential oil to the arms gave great results, preventing mosquitoes both from landing on the skin and from biting it (37). If you don't have a bottle of the essential oil, you can rub the leaves directly on the skin (though it probably won't be as effective). In fact, mint oil is already found frequently in insect repellent devices such as citronella candles, as the smell alone is sufficient to ward off the majority of insects (35).
Bottom Line: Mint leaves can be used to make an all-natural, eco-friendly insect repellent.

7. Mint Leaves Promote Healthy Hair

A 2014 study showed that topically applying peppermint essential oil to the scalp positively affected the growth of new hair follicles (38). That's great news for those of you concerned about thinning hair or pattern baldness! Consider trying out an organic hair serum with mint and rosemary (39).
Bottom Line: Applying mint leaves topically promotes healthy hair growth and prevents hair thinning and baldness.

8. Mint Leaves Promote Weight Loss

Yet another surprising health benefit of mighty mint, is that it can help you in your attempts to shed those burdensome kilos! Not only is it low in calories but, as we have seen, mint is a natural stimulant, and it dutifully stimulates those digestive enzymes that absorb nutrients from food into the bloodstream, and catabolize fat into energy that can be used by your body (40). The more mint leaves you eat, in other words, the more of your fat gets consumed and converted into fuel, instead of being stored as KGs in your body!
Bottom Line: Eating mint leaves will get you looking trim, taut and terrific!

9. Mint Leaves Improve Your Eyesight

Spearmint and peppermint leaves both contain generous quantities of vitamin C and vitamin A, which are known to contribute to improved vision (41), These elements also protect our delicate orbs from damage caused by roaming free radicals, which in turn prevents the occurrence of eye diseases like cataracts and macular degeneration (42). Mint is rich in vitamin A, especially: a half-cup of peppermint leaves provides 23 percent of the daily vitamin A requirement for men, and 18 percent for women; meanwhile, the same amount of spearmint leaves contains 62 percent of the male and 79 percent of the female requirement (43).
Bottom Line: mint leaves promote better vision, whilst preventing cataracts and macular degeneration.
​

10. Mint Leaves Have Anti-Cancer Properties

Here is another startling health benefit of this remarkable little herb: it prevents cancer! As we have seen, mint contains anti-oxidants, and science has repeatedly shown a connection between a diet rich fresh fruits and vegetables - which are packed full of antioxidants like vitamin C - and reduced likelihood of contracting various cancers (44).
In particular, mint may have a special role to play in preventing prostate cancer. Preclinical research shows that peppermint contains a compound called menthol which apparently slows and inhibits the growth of prostate cancer (45), (46).
Peppermint also contains a phytonutrient called monoterpene, which has been shown to stop the growth of pancreatic, liver and breast cancers in animal studies (human research awaits!). In addition, peppermint has a compound known as perillyl alcohol, which may halt the development and spread of cancer (Michael T. Murray and Joseph E. Pizzorno, authors of "The Encyclopedia of Healing Foods"). Yet other enzymes found in mint may also help prevent and treat cancer (47).
Bottom Line: Mint leaves contain antioxidants and other compounds which may inhibit the growth of cancers. One study suggests the menthol in peppermint may retard the spread of prostate cancer.

11. Mint Leaves Are An Effective Anti-Allergen

Each year, legions of people worldwide are afflicted by allergies such as hay fever (scientific name rhinitis) during certain months. In a 2001 preclinical study on rats, mint leaf extracts were found to have inhibited release of the chemical histamine, which is known to exacerbate symptoms of allergic rhinitis and other seasonal allergies (48). Mint also contains an anti-inflammatory agent called rosmarinic acid which has been shown to be effective in relieving symptoms of seasonal allergy symptoms (49).
Bottom Line: Mint leaves have been shown to be effective in addressing seasonal allergies like hay fever.

12. Mint Leaves Are Good For Your Respiratory System

Mint contains menthol, an excellent natural decongestant. Again it’s actually the aroma of the herb that’s responsible for breaking up phlegm and mucus in the lungs, bronchi, nose and throat, clearing up congestion and giving you relief from respiratory disorders associated with common cold and asthma (50). For example, a 2009 study found that inhaled essential oil of peppermint was able to alleviate inflammation resulting from tuberculous, with the authors of the study concluding: "This procedure may be used to prevent recurrences and exacerbation of pulmonary tuberculosis" (51).
Mint is also a good relaxant, and has a cooling effect which can help soothe sore throats, noses and other respiratory airways, and relieve the irritation associated with chronic coughing (52). Actually, it is for this reason that many balms contain mint - and why they tend to have greater effectiveness (and are more eco-friendly!) than aerosol-based inhalers.
Bottom Line: Mint is a natural decongestant, relaxant and coolant, and thus helps soothe the symptoms of respiratory disorders like common cold and asthma. One study also found it may be effective in treating tuberculosis.

13. Mint Leaves Improve Your Memory

Here's yet another example of how the mere smell of mint can improve your health! A study from 2006 reports that aromatherapy using peppermint leaves enhances the memory and increases alertness (53), (54). You can try this yourself at home: simply add a few drops of peppermint essential oil to your next bath. Or: boil up some shredded mint leaves in water and let the scent waft throughout your home. Even if it doesn't improve your memory, it will still leave the house smelling clean and refreshed!
Another recent study exploring the link between mint and cognitive function, discovered that those who regularly ate mint-flavored chewing gum, had significantly improved memory and alertness compared to those who did not (55). For the students among you, you’ve now actually got a good reason for bringing that stick of chewing gum with you into the classroom every lesson!
Bottom Line: The stimulating properties of mint leaves extend to stimulating your brain, leading to enhanced memory, alertness and cognitive function.

14. Mint Leaves Help You Fight Depression and Fatigue

As we have seen, mint is an excellent natural stimulant; the smell by itself can be sufficient to recharge the batteries and dust the cobwebs out of your brain (56). If you've been feeling depressed, anxious, or tired lately, then consuming some mint or its derivative oils might be just what the doctor ordered! (57) It can either be ingested, applied topically, or the vapor inhaled - all of those techniques can give you a quick and welcome energy boost! Or you can put a drop or two of menthol oil upon your pillow before going to bed, and let the mint work its magic upon your brain and body as you sleep (58).
Bottom Line: In the same vein as No. 13, mint leaves can help perk you up when you’re feeling tired and depressed.

15. Mint Leaves Improve The Functioning Of Your Nervous System

Adding copper to your diet helps you make phospholipids - a certain fat needed for healthy nerve function - and improves overall brain cell communication. And guess what? Spearmint leaves are also a good source of copper. A half-cup serving offers 12 percent of the daily copper needs for men and women (59).
Bottom Line: The copper in spearmint leaves helps improve the overall functioning of your nervous system.

16. Mint Leaves Help Support Your Immune System

As we have seen, mint contains vitamin A, one of the perks of which, so far as your body is concerned, is that it stimulates the creation and improves the functioning of white blood cells, the foundation of your immune system (60). One recent study found that consuming peppermint helped to inhibit the activity of acyclovir-resistant Herpes Simplex virus type 1 (61), (62).
Bottom Line: Mint leaves are also good for your immune system.

17. Mint Leaves Strengthen Your Bones

Spearmint is also a rich source of manganese, which helps your body synthesize certain proteins required for the healing of wounds, and also helps your bones maintain their proper strength. A half-cup serving of spearmint leaves provides 28 percent and 22 percent of the daily manganese requirements for women and men, respectively (63).
Bottom Line: The manganese in spearmint leaves helps keep your bones strong.

18. Mint Leaves Promote Good Oral Health

This is a long-known health benefit of magical mint. Because mint is a natural anti-microbial agent and breath freshener, it aids oral health and hygiene by preventing the growth of harmful bacteria inside the mouth (which makes your breath smell better!), whilst cleaning your tongue and whitening the teeth. In fact, this is the reason why people in the Middle Ages would rub mint leaves onto their gums and teeth! In the modern age, and for similar reasons, mint is a commonly-found element in toothpastes, flosses, mouthwashes, and the like. In fact, concentrated peppermint oil extract has been found to be superior to the mouthwash chemical chlorhexidine, in killing the germs that cause bad breath, along with the streptococcus driven biofilm that are associated with dental cavities (64), (65).
Bottom Line: Mint promotes good oral health, by killing off the bacteria that cause bad breath and dental cavities.

19. Mint Leaves Prevent Cell Damage Caused by Radiation

Preclinical studies indicate that peppermint protects you against radiation-induced DNA damage and cell death (66), (67). Good news for those of you who work in or around radiology and imaging, or the nuclear industry!
Bottom Line: consuming mint leaves prevents cell and DNA damage associated with exposure to radiation.

20. Mint Leaves Help To Halt Hiccups

Drinking a glass of mint water is an old-fashioned (but effective!) home remedy for curing hiccups (68). Simply infuse a few sprigs of mint in a glass of water and drink up. Alternatively, you can try chewing on the leaves themselves. The reason mint helps suppress those hiccups is because of the menthol in it, which is thought to be effective in easing the muscle spasms in your digestive tract (69).
Bottom Line: Eating or drinking mint helps cure the hiccups.

21. Mint Leaves Prevent Breastfeeding Associated Nipple Pain and Damage

Here's one for the ladies. Despite the sublime phenomenon of a mother breastfeeding her newborn child, an unpleasant byproduct experienced by many women is pain and damage (cracks) to their nipples. A study published in 2007 found that drinking peppermint water may be effective in preventing nipple cracks and pain in first-time mothers who are breastfeeding (70).
Bottom Line: Mint leaves may save breastfeeding mothers from the painful, cracked nipples often associated with breastfeeding.

22. Mint Leaves Prevent Anemia

As we've seen already, spearmint supplies your body with quite a few essential nutrients: two more to add to the list are iron and folate. Both of these are required for the formation of healthy red blood cells, so that a surfeit of either results in anemia. A half-cup serving of spearmint leaves contains contains 30 percent and 68 percent of the recommended daily intake of iron for women and men, respectively, along with 12 percent of our daily folate needs (71). This is another good reason for pregnant women to get some mint into their diet, as anemia is extremely common among expectant mothers, with negative effects for both parent and child.
Bottom Line: the iron and folate in spearmint contributes to the formation of healthy red blood cells.

23. Mint Leaves May Reverse Female Sterility

Some research indicates that mint may be used to successfully treat sterility in females. Spearmint has been found to have significant antiandrogenic effects in subjects suffering polycystic ovarian syndrome (72), whilst also ameliorating the related condition of mild hirsutism, marked by excessive hair growth in females, and which is also associated with female sterility (73). But suffice to say, a great deal of further research must be done on the effects of mint on female sterility. In fact, some argue that due to the insecticidal and germicidal qualities of the herb, prolonged use may in fact facilitate female sterility, killing off a woman’s ova and lessening the chances of conception.
Bottom Line: Mint leaves may prevent conditions associated with female sterility, though more research is needed.
Make Mint A Part of Your Meals ...
There are obviously loads of ways you can reap the health benefits of this tantalising little herb, in fact you've probably tried a few already - whether it’s a comforting cup of herbal tea, or a hearty chicken salad spiced up with some chopped mint leaves. You can add mint leaves to home-brewed iced tea and lemonade, or work it into your next fruit salad. Whatever you do, remember that mint is a tender herb, with the leaves best used raw or added right at the end of cooking so as to preserve their delicate flavor and texture. When buying mint, also look for bright, unbruised leaves. Store it in plastic wrap in the refrigerator for up to a week at a time.
Here are some delicious recipes that incorporate mint, which allow you to get all the aforementioned health benefits while at the same time enjoying a variety of lip-smacking drinks, snacks and meals...

1. Limeade with Mint

This invigorating (though non-alcoholic!) concoction makes a perfect beverage for a hot summer's day. The inclusion of mint adds a delicate though refreshing flavour to a decidedly tangy drink. All you need to do is combine lime juice with water and lime zest, then garnish with several sprigs of fresh mint, and presto! you’re done. Make sure to include the lime zest for extra tanginess. Here's how to get the best results: make a simple syrup from sugar, water and grated lime zest, bringing to the boil in a small saucepan until all the sugar is dissolved. Strain out the lime zest using a sieve. Serve chilled.

2. Green Mojito (& Mint) Smoothie

Smoothies share with mint the trait of versatility: you can drink them at breakfast to help get the day off on the right foot, or they are just as welcome throughout the day, whether as a mid-afternoon pick-me-up, or as part of your post-workout recovery drink. A lot of modern blenders come with to-go cups, so you can toss your pre-blended smoothies into your bag as you head out the door in the morning.
This recipe combines both. Blend coconut water, mint, pineapple, lime, avocado and robust kale and you're done. Add in some grated ginger to give it some extra 'zing'. Chock full of nutrients from the mint, kale and avocado, this POWER drink aptly has a brilliant green colour. The Green Mojito and Mint Smoothie is another one best served chilled; if you want to drink immediately throw in some ice cubes before blending.

3. Cucumber Salad With Mint and Feta

This cucumber salad with mint and feta makes a perfect side dish, or a refreshing mid-afternoon snack on a warm day. Spicy, refreshing mint enhances the cooling effect of fresh cucumber. Simply toss sliced cucumbers together with radishes, red onion and mint leaves. Sprinkle with a simple dressing made from vinegar, salt, pepper, and olive oil; then right before serving add feta cheese, crumbled.

4. Greek Lamb Kebabs with Yoghurt and Lemon Mint Sauce

Get a double dose of mint magic by making your salad the entree to this dish of lamb kebabs. Dunk pieces of lamb in your very own, homemade marinade of olive oil, garlic and red wine vinegar. Once marinated, thread onto rosemary sprigs and grill on the barbeque. Serve with the equally delicious sauce made from Greek yoghurt, lemon juice, mint, parsley, oregano, garlic, capers and anchovy also mentioned in the recipe. Bon appetit!

5. Basil Mint Pesto

This mint pesto recipe is easy to make and goes well as a topping with any number of savory dishes - chicken, pasta, you name it. Blend toasted walnuts with mint leaves, basil, sunflower seeds, lemon juice and garlic. Use it straight away or refrigerate in airtight containers for later. Make extra large batches and you'll have enough pesto for months to come! Its yet another way to make mint a regular part of your diet, thereby reaping those many mint health benefits.

6. Mint Julep

This is another recipe for a minty drink, this one for those of you who like your grog! This mint julep makes for a feisty shot to enjoy with friends at your next cocktail party. Prepare an infusion of mint, dissolved caster sugar and water, then stir through Gentleman Jack whiskey. Serve chilled or topped with ice. You can actually save some of the mint and use it to make minted ice cubes, too. Toss them in a punch bowl and top with the whiskey concoction; garnish with lemon wedges, and serve.

7. Mint Chocolate Chip Ice Cream

Here's some good news! There are many ways you can make mint a part of your desserts as well. This is one such recipe. This homemade mint chocolate chip ice cream leaves the store-bought varieties for dead! Whisk together milk, cream, eggs, vanilla, dissolved sugar and salt; add freshly bruised mint leaves and let them infuse the mixture. Strain out the mint, and whisk and cook the mixture again, until it forms a custard. Freeze in an ice cream maker, adding in dark chocolate (chopped into chunks and flakes) while you’re at it. Freeze again before serving. You’ll find that this ice-cream has a much more delicate, fragrant flavor than the ultra-sweet variety you buy in the store.

8. After Dinner Chocolate Mints

You chocoholics will be in heaven with these after dinner chocolate mints! They make a simple yet oh so delicious dessert option. Plus they allow you to get some healthy mint in your diet AND contain far less sugar than most after dinner mint morsels. Simply take some fresh mint leaves and run them through a dish of melted chocolate until both sides are covered. Place on baking paper, or in the refrigerator, and allow them to set.

9. Fresh Fruit With Mint Salad

Mint plays well with fruit too. Bring a touch of the tropics into your kitchen today with this fruit and mint salad recipe. Chop your trusty mint leaves into tiny pieces and toss together with sliced mangos, kiwis, oranges, strawberries and a banana for good measure. Stir through honey and the citrus juice from the oranges. Add mixed berries, and serve with cream. This dish gives you another dessert option incorporating mint; but you can also have it as a refreshing snack throughout the day. Make sure to invite your friends over to share: to get them through the door, photograph and put it on Snapchat, as this dish is a feast for the eyes alone!

10. Mint Tea

This ultra-refreshing mint tea makes a comforting, herbal drink for the evenings. Simply infuse boiling water with tea, mint leaves and sugar. Strain, and serve with mint sprigs.

11. Chocolate Mint Brownie Sauce

To round things out, we've got yet another chocolatey treat for those of you whose sweet tooth is insatiable: luscious homemade brownies topped with an equally homemade mint brownie sauce. For the brownies, beat together butter, eggs, caster sugar, chocolate sauce, vanilla, flour, and chocolate mixture. Spread the mixture into a pan and bake in the oven. Meanwhile, mix together the mint layer from icing sugar, melted butter and creme de menthe liqueur. Spread over the cooled brownies, then top with a layer of mixture of chocolate blended with melted butter. Enjoy!

Summary

Marvellous mint is a truly versatile little herb. In addition to its many other uses - as a flavoring agent, in cosmetics, medicines, inhalers and breath fresheners - the leaves also provide many fantastic health benefits, ranging from curing indigestion to preventing cancer. And with its invigorating, spicy taste and aromatic fragrance, it will make a friendly presence in your kitchen too. It's super easy to grow in your own garden (or even in small pots on the windowsill), so head down to your local nursery and collect some seeds or seedlings; pick out a few different varieties and see which ones you like the most. Be warned though: mint grows very rapidly, so you could well end up with more than you know what to do with!
Making mint a part of your diet lets you improve your health and at the same time adds some extra zing to your drinks, desserts and meals. Once you've had that first mouthful of mint, you'll wonder how you ever lived without it!

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Holy Mackerel !!

15 Health Benefits of Mackerel (+8 Delicious Mackerel Recipes)

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Mackerel is a common name for the fish found in the Scombridae family, which are closely related to tuna. They come in various types, including Cero, Atlantic, King, and Spanish mackerel. Fast swimming and abundant in cold and temperate areas, they are known for their slim shape, numerous finlets, and oily meat (1). Due to its abundance of vitamins and minerals, mackerel is a highly-recommended fish to include in your diet for the numerous health benefits it provides.

1. Mackerel is Abundant in Omega-3 Fatty Acids

There are fats that are necessary, and our bodies are able to create most of them from other fats or raw materials. However, omega-3 fatty acids, also known as essential fats, cannot be created and, therefore, need to be included in our diets. They are a vital part of cell membranes throughout the body and affect their function. They also assist in making the hormones that control blood clotting, and contraction and relaxation of the arteries (2).
There are two types of omega-3’s that are found in oily fish, such as salmon and mackerel: DHA (docosahexaeonic acid) and EPA (eicosapetaenoic acid). Both have noted heart-health benefits. Studies amongst Eskimos and the Japanese, both fish-eating cultures, have shown a low rate of heart-related deaths. In Japan, these rates have even been noted to be roughly half of what they are in other western societies. The more fish you consume, the more omega-3 fatty acids you absorb, since our bodies cannot produce them (3).
It is important that you get enough EPA and DHA in your diet. Many health organizations recommend getting between 250 to 500 milligrams per day. Wild mackerel have been found to have about 1,500 milligrams in a 3-ounce serving, making them a great choice over other commonly eaten fish, such as tuna and cod (4).
Bottom Line: Mackerel are an excellent choice among fish, providing roughly 600% of your daily recommended intake of omega-3 fatty acids.

2. Mackerel is a Tasty Way to Get More Vitamin K

Vitamin K is essential, as it has many benefits for your heart. It is necessary to help your blood clot, which is why it is given to infants at the time of delivery, and can prevent the hardening of your arteries due to calcification, or the build-up of calcium in in the artery linings and body tissues. Vitamin K also aids in building your bones, which can help prevent diseases such as osteoporosis. Like vitamin D, most people are deficient in vitamin K to some degree. We intake enough to help our blood clot properly, but not enough to avoid many other health risks (5).
The recommended amount of daily vitamin K depends on your age and gender. For the average adult, men should intake about 120 micrograms per day and women should have roughly 90 micrograms daily (#). The greatest concentration of vitamin K is found in dark, leafy greens (like spinach and kale). So, while mackerel should not be your primary source of vitamin K, as it only offers 8.63% of your daily value per 100 grams, it is a great addition if you are looking for more than just green salad (6).
Bottom Line: Even though it shouldn’t be your primary source of vitamin K, mackerel is a great addition to your diet to ensure you are meeting your daily requirements.

3. Mackerel Can Decrease Your Risk of Heart Disease

It’s no doubt that heart disease, include heart attack and stroke, is amongst the most common diseases that ail people in the United States. About one in every four deaths Is heart-related, and over half of them are usually men. About 735,000 Americans have a heart attack every year, and roughly a third of these have already had at least one in the past.
While those with high blood pressure and cholesterol contribute to a higher risk of heart disease (about half of people with heart disease have at least one of these risk factors), there are certain lifestyle choices that contribute as well, such as physical inactivity, poor diet, and obesity (7).
With improved blood flow, you can lower your blood pressure, prevent cholesterol build-up, and constriction of arteries. It has been found that including fatty acids in your diet can be even more effective at reducing heart-related incidents, such as heart attacks, than most commonly prescribed medications (8).
A simple diet change can be the start of reversing your risk of developing heart disease. Including mackerel in your diet improves the condition of your blood, which then promotes better heart health. Both the American Heart Association (AHA) and the American Diabetes Association recommend that you include at least two servings of fish, such as mackerel, in your diet per week (9).
Bottom Line: By including mackerel in your weekly meal planning, you can decrease your risk for heart disease.

4. Mackerel Can Lower Triglyceride Levels

Triglycerides, unlike omega-3 fatty acids, are fats in your blood that your body creates. When you eat, your body takes any calories it doesn't use right away, turns them into triglycerides, and stores them in your cells. These triglycerides cannot be absorbed in your blood, and are released between meals as energy for your body. If you regularly eat more calories than you burn, you are at risk for high triglyceride levels, which can have potentially negative side effects on your health (10).
There are also common diseases or medical conditions that can lead to high triglyceride levels (hypertriglyceridemia). These include diabetes (poorly-controlled), kidney disease, alcoholism, hypothyroidism, liver diseases (such as cirrhosis), and obesity. There are lifestyle changes you can make to cut back on your triglyceride levels, which include diet and exercise. Try trading higher fat (especially saturated fats) foods for healthier monounsaturated fats (like omega-3’s), such as red meat for mackerel (11).
Bottom Line: Choose foods that contain healthier fats, such as the omega-3’s in mackerel, if you are at risk for hypertriglyceridemia.

5. Mackerel Can Effectively Regulate Blood Cholesterol

Like triglycerides, cholesterol is a fatty-like substance that is found in the cells of your body. Cholesterol is necessary to make hormones and other substances that help you digest your food. It is carried through your bloodstream on lipoproteins, both low-density (LDL – “bad” cholesterol) and high-density (HDL – “good” cholesterol). High LDL levels leads to cholesterol build-up in your arteries (and cholesterol cannot be absorbed into your blood), HDL carries the cholesterol back to the liver, which then removes it from your body (12).
Your body makes all the cholesterol it needs, but it can also be found in the foods you eat. As a result, high-cholesterol affects over 30% of adults in the United States alone. While about a third of them have it under control, less than half are seeking treatment for it (13). There are no visible symptoms of high-cholesterol, and only a blood test can determine your levels and if you are at risk. Unchecked, high-cholesterol can lead to issues such as heart attack or stroke (14).
Your lifestyle is most likely the cause, but it can also be the result of your age, gender, or an unfortunate family history. By eating a diet high in saturated fats and not exercising, therefore leaving you overweight, you greatly increase your risk of high blood cholesterol (15). The fish oil found in mackerel has been known to lower LDL levels and raise HDL levels. Since oily fish can help lower LDL levels by keeping cholesterol from being absorbed into the intestines, it is also effective at lowering blood pressure (16).
Bottom Line: Due to the “good” fats found in mackerel, consuming more can effectively lower your LDL, or “bad”, cholesterol level.

6. Mackerel Can Minimize Pain and Inflammation Due to Arthritis.

Rheumatoid arthritis (RA) is an inflammatory disorder that affects, but is not limited to, your joints. It occurs when your immune system mistakenly attacks your tissues, causing painful swelling and eventually can lead to bone erosion and joint deformity. Very common, and believed to be the result of genetics, RA affects over 1.3 million Americans, about 75% of which are women (17).
In addition to its heart healthy benefits, omega-3 can also be effective at minimizing the effects of rheumatoid arthritis by reducing inflammation. They interfere with leukocytes (immune cells) and cytokines (a certain type of enzyme), which are both play a big role in the body’s inflammatory response (18). Oily fish, such as mackerel, have also been known to reduce pain and stiffness due to inflammation, and can be considered a good supplement for pain medications (19).
Bottom Line: Adding mackerel to your diet can minimize the effects of arthritis and inflammation in your body.

7. Mackerel Can Improve Your Brain Health and Prevent Common Mental Illnesses

There has been a lot of research put into finding out how the brain works and what affects it, both in cognition and common mental illnesses. Over time, more studies have begun to show that conditions such as schizophrenia and bipolar disorder may be more likely the result of a dietary deficiency rather than a genetic issue (20).
Through various studies, fish oil (particularly the omega-3 fatty acid, DHA) has been found to reduce the risk of depression, suicide, and schizophrenia (21). It is essential for brain development in infants and remains fundamental throughout your lifespan. B vitamins are also essential to brain function, and electrolytes aid in the electrical activity within the brain and nervous system. Both of these are also found in fish, such as mackerel (22).
Another major brain ailment that has received much attention is Alzheimer’s disease. The precise cause of Alzheimer’s, as well as other forms of dementia, is still virtually unknown, but is thought to be a combination of genetic, lifestyle, and environmental factors over a period of time. The disease damages and destroys the brain’s cells, which leads to brain shrinkage. It begins to affect normal brain activity, such as memory, reasoning, judgment, and personality (23).
There has not yet been a cure found for Alzheimer’s disease. However, it has been found that changing your diet can potentially reduce your risk of developing the disease. The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, developed by Martha Clare Morris, PhD, has been shown to help slow the rate of cognitive decline. Participants who closely followed the diet found that they had the mental clarity of a person 7.5 years younger. Through the MIND diet, it is recommended that you add at least one serving of fish to your diet per week, due to its omega-3 fatty acid content.
Bottom Line: By adding oily fish, like mackerel, to your regular diet, you can reduce your risk of developing many brain-related conditions and diseases.

8. Mackerel Can Aid in Weight Loss

We are always looking for ways to lose excess fat, and there are many fad diets on the market that promise they will help. Diets can fluctuate and are only good for a certain length of time, rendering them ineffective in the long term. The best choice, if you are looking to shed some extra pounds, it to make a lifestyle change when it comes to what you eat, and including fish (like mackerel) in your diet can help you make that first step.
In order to effectively lose weight, you need to burn more calories than you take in. Combined with exercise and overall healthy eating, adding mackerel to your diet can significantly decrease your body fat. By switching one of your usual meats with mackerel, you can cut down on your calories and saturated fat intake. Be sure to prepare your fish in a healthy way, opting for grilling or baking, rather than frying (24).
There have also been studies that show the effect that omega-3 fatty acids have on burning fat. High levels of omega-3’s have been found to decrease fat cell size, which can help you cut down on belly flab. They also appear to suppress your appetite, causing you to eat less as you’re not hungry, and boost your metabolism (25).
Bottom Line: Substituting mackerel for higher fat-content foods can help you to cut calories and lose weight.
9. Mackerel is a Good Source of Protein
Protein is essential to our body’s function and growth. It is involved with cellular and muscular health, as well as aids in the production and functioning of enzymes. With a balanced diet, rich in protein, you will have a strong immune system, healthy hair, and proper fluid balance in your body. Responsible for the formation, regulation, repair, and protection of the body, protein is a necessity in our diets. Without proper protein intake, you are at risk of fluid retention and shrinkage of muscular tissue.
Your daily food consumption should contain adequate amounts of protein, as your body does not store it. The daily recommended amount varies depending on your individual health and age. However, 2-3 servings of protein-rich foods (such as meat and dairy) per day is adequate for most adults to meet the requirement (26). Mackerel is a great option for getting your protein, with amounts varying between 21-80 grams per fillet, depending on the type of mackerel (27).
Bottom Line: Choosing mackerel, over other meat options, as a protein source ensures you meet the daily recommended dosage without taking in the extra fat and calories.

10. Mackerel Provides Much-Needed Electrolytes

Electrolytes, which include calcium, magnesium, sodium, and potassium, are essential for life. They help to regulate the electrical processes in our bodies, which include nerve and muscle function, hydration, and blood pH levels.
We lose electrolytes every time we exercise or participate in physical activity. These need to be replenished, ensuring they remain in balance within our bodies. When the levels of electrolytes are out of balance, you can experience symptoms such as muscle twitching, fatigue, changes in blood pressure, and irregular heartbeat (28).
Imbalances are very common, especially low potassium and high sodium. With a proper diet, you can ensure your electrolyte levels remain in balance. Include dairy (for calcium), fruits and vegetables (for potassium), and oily fish (for magnesium) (29).
Bottom Line: Mackerel can help keep your electrolyte levels in balance, as it helps you to meet your daily requirement of 400 milligrams of magnesium.

11. Mackerel Has Significant Amounts of Vitamin B-12

Vitamin B-12 (cobalamin) is often referred to as the energy vitamin, but it is also essential for red blood cell and DNA formation, and neurological function. When not taken as a supplement, it is only found in animal products, such as eggs, meat, and dairy.
While up to 15% of people don’t get enough B-12, there are people who are more at risk for a deficiency, including vegetarians (since they don’t eat animal products) and people over the age of 50 (because of decreased stomach acid, which aids in B-12 absorption). Early symptoms include fatigue, including feeling foggy, and weakness. Left unchecked, you can start to experience more serious side effects, like numbness and depression (30).
It is recommended that you receive about 2.4 micrograms of vitamin B-12 (for most healthy adults) per day. Fish, such as mackerel, is the best choice for receiving your daily requirement of B-12, as it provides over 100% of your allowance in just one serving (31).
Bottom Line: Avoid a vitamin B-12 deficiency by including mackerel on your plate daily.

12. Mackerel Boosts Your Immunity with Selenium

Selenium is an essential mineral that should be included in our diets. There are many benefits that result from adequate selenium intake. You can experience boosted immunity, as it counteracts the development of viruses. It regulates thyroid function by aiding in the production of thyroid hormones. There have even been studies showing that selenium can help prevent common cancers with its antioxidant properties (32).
A deficiency can leave you susceptible to various illnesses, and has even been known to negatively affect male fertility. While low levels of selenium are rare amongst most Americans, there are certain groups of people who may be more likely to experience the effects of a deficiency. People who are undergoing kidney dialysis and living with HIV/AIDS are amongst these, as they may experience dietary restrictions and malabsorption (respectively) (33).
It is recommended that most adults intake at least 55 micrograms of selenium per day, according to the USDA. Oily fish, such as salmon and mackerel, as well as nuts and eggs, are ideal choices as they provide the majority of your daily recommended amount.
Bottom Line: Experience boosted immunity by eating more fish like mackerel.

13. Mackerel is a Great Source of the Antioxidant, Coenzyme Q10

Free radicals are produced constantly in the body, as a response to environmental toxins and energy production. They are incomplete molecules, missing electrons that are responsible for biological oxidation. They are known to attack other molecules in order to “complete” them. They steal electrons from proteins in your body which can negatively affect your DNA, by breaking open or altering its structure, and cells. This leaves your cells prone to oxidative damage, which can cause them to become brittle, and eventually fall apart and die (34).
Antioxidants have been found to be able to prevent the effect that free radicals have on the body. They help to “oxidize” these molecules by donating electrons and breaking the free radical chain without becoming free radicals themselves.
Coenzyme Q10 (CoQ10) is one of these powerful antioxidants, and it is found throughout every cell in the body. It assists in helping the body turn fats and other substances into usable energy. Also, with its antioxidant properties, it is thought to help prevent heart disease and cancer, as well as reduce the effects of aging (35).
30 to 200 milligrams are recommended daily for most adults. While you can get CoQ10 through supplements, it is better to get it through your food intake. It is fat soluble, so, as a supplement, it should be taken with a meal that contains fat so it can be absorbed (36). Mackerel is an excellent choice for obtaining CoQ10, as it provides about 43 mg/kg in general, and already contains (healthy) fat to help you absorb it (37).
Bottom Line: Mackerel can help reduce the effects of aging and can prevent common diseases, such as heart disease and cancer, thanks to the antioxidant, coenzyme Q10.

14. Mackerel Provides Many (Potential) Cancer-Fighting Agents

Mackerel offers many nutritious properties that can help combat your risk of common cancers. CoQ10 (an antioxidant) helps eliminate cancerous agents from afflicted cells. Omega-3 fatty acids (like DHA and EPA) can help prevent breast and colorectal cancers. Oily fish also contain good amounts of vitamin B12 and selenium, which have cancer fighting properties (38).
There have been extensive studies showing the effect that regular mackerel consumption has on reducing the risk of developing breast cancer. The fatty acids (DHA and EPA) found in mackerel, and other oily fish, have been shown to hinder production of breast cancer cells. They also reduce mammary gland density, which, in turn, reduces tumor development. Fatty acids have also aided in cancer treatment, as they augment the therapeutic effects of chemotherapy drugs (39).
Bottom Line: Increasing the amount of mackerel eaten as a part of your regular diet can reduce your risk of common cancers.

15. Mackerel is An Ideal Way to Get Your Vitamin E

Vitamin E is a key vitamin for keeping your eyes and skin healthy, as well as making sure your immune system is working properly. It has many antioxidant properties, helping to protect the body against free radical damage and reduce the effects of aging (40).
While many people take vitamin E as a supplement, this is not recommended. There have been known side effects associated with prolonged vitamin E supplement usage. These include the risk of prostate cancer in men, congenital heart defects in pregnant women, and stroke (41). The best way to get your recommended 15 milligrams a day is through your food. As vitamin E is fat soluble, like CoQ10, mackerel is a good choice, providing about 15% of your daily minimum recommendation (42).
Bottom Line: Eating mackerel can help keep your skin and eyes healthy and looking young.

Health Concern

While many fatty fish can be beneficial to include in the pregnant woman’s diet, it is not recommended that she choose mackerel, especially king mackerel. It is a healthier alternative to other fattier meats, but poses a risk due to high levels of methyl mercury. Consumed in large quantities, it can have an adverse effect on the fetus’s nervous system development (43).

How to Buy and Cook Fresh Mackerel

When selecting fresh mackerel, there are certain things you should look for. In appearance, it should have bright, clear eyes, and shiny scales. It should also not have a strong odor. You will also want good quality, so look for fillets or steaks that have the softest, most translucent meat (44).
Fresh mackerel is available throughout the year. It is recommended that you cook it, either by grilling or broiling, as soon as you buy it. You can also buy it canned. If you choose this option, you may find that the smaller cans (often packaged with olive oil) may be milder than the larger ones (45).

Recipes

There are many great ways to add mackerel to your diet, using it both fresh and smoked. Be sure to check out these quick, easy recipes.

1. Grilled Mackerel w/ Garlic and Lemon

With minimal prep and ingredients, this recipe is a great choice for an easy dinner.
Rinse your fresh mackerel fillets (about 8 of them, depending on how many people you are feeding) and pat dry, removing any stray bones, and place them in a shallow dish. In a small bowl, whisk together the juice of one lemon, 4 tablespoons of olive oil, and 3 crushed garlic cloves, adding salt and pepper to taste. Pour over your fillets, ensuring they are coated on both sides. Cover and allow to marinate for 15-20 minutes.
Heat your grill or griddle pan (about medium-high heat) and cook your fillets for about 2-3 minutes on each side. Top with chopped parsley and lemon wedges, and serve with your choice of sides.

2. Avocado Toast w/ Smoked Mackerel and Lime

In America, fish for breakfast may sound strange, but this recipe is sure to change your mind and the way you think of your morning toast.
Toast 2 slices of bread to your preferred darkness. While the bread is toasting, remove the pit and skin from half of an avocado, and the skin and bones of a smoked mackerel fillet. Break the mackerel into chunks.
When your toast is ready, use a fork to smash and spread your avocado between the two pieces. Top with your chunks of mackerel and slices of spring onion, and season with lime juice and pepper (if desired).
Enjoy!

3. Mackerel-Stuffed Sweet Potato

An easy and healthy meal, this recipe is sure to win you over.
Preheat your oven to 400°F. Clean your sweet potato and pierce it with a knife. Rub olive oil and salt into the skin, and place it in the oven, allowing it to bake until it is softened while the skin is slightly crispy. Allow to cool for about 30-45 minutes.
Slice your potato in half and scoop out the middle (making a boat) into a separate bowl. Break up a smoked mackerel fillet into chunks and add to your potato in the bowl, mixing it together. Place the mixture back into your potato boats, and allow to bake for another 15 minutes, or so.
Serve with a side salad.

4. Japanese-Style Rice Bowl

Looking to add some Asian flair to your table? Check out this recipe.
Cook about a cup of sushi rice according to the directed instructions, adding about 3/4 cup of soy beans for the last 3 minutes of cooking time.
In a separate bowl, mix together 2/3 cup of teriyaki sauce, the zest and juice of a lemon, and a crushed garlic clove. Remove the skin from about 4 smoked mackerel fillets and brush the mixture over each one, placing them in a non-stick pan. Cook for 1-2 minutes on each side over medium-high heat.
Distribute the rice amongst your serving bowls and top each with a mackerel fillet. Spoon your remaining sauce mixture over the rice and fish, and top with shredded spring onion. Serve with a bit of wasabi paste, if desired.

5. Smoked Mackerel Fishcakes

Eaten as a side or as a sandwich, these mackerel patties are a great choice for any get-together.
Boil about a pound of potatoes (peeled and diced), then reduce heat and simmer for about 15 minutes. Drain and mash the potatoes, mixing in chopped fresh parsley, a tablespoon of lemon juice, and a ½ teaspoon of chili flakes. Break up smoked mackerel fillets, until you have about a cup’s worth, and add it to your potato mixture, adding a heaping tablespoon of flour and mixing everything thoroughly. Take portions of the mixture and shape into patties (whatever size you prefer). Chill the patties for at least 30 minutes.
Add oil to your pan. Remove the cakes from the fridge and fry them over medium heat for about 7 minutes on each side, or until golden brown. Serve on grilled buns (fixed up as you like) or alone with tartar sauce.

6. Smoked Mackerel Dip

Full of flavor, this dip is a favorite for every Super Bowl and tailgate party.
Skin and shred about ¾ of a cup’s worth of smoked mackerel. In a bowl, mix together the fish, a 5-ounce container of sour cream, and finely chopped spring onion, then stir in 4 teaspoons of horseradish.
Chill and serve with veggies or crackers.

7. Mackerel and Couscous Salad w/ Orange

Make your salad a little more interesting with this recipe.
Boil about a cup of water, then pour over about ¾ cup of couscous. Cover for 10 minutes, then fluff with a fork.
While the couscous sits, prepare the dressing by mixing together the juice of one orange, 3 tablespoons of red wine vinegar, 1 teaspoon of sugar, and 3 tablespoons of olive oil. Season as desired.
Chop 3.5 ounces of watercress (or any green leaf vegetable you choose), and flake 8.5 ounces of smoked mackerel. Mix all ingredients together and enjoy at home or on the go.

8. Mackerel Stew

Looking for a way to warm up on a cold day? This stew recipe is sure to do the trick.
Combine a 15-ounce can of mackerel (undrained), a can of tomato soup, sliced potatoes and onion, and red pepper flakes in a stock pot, adding just enough water to cover everything. Bring it to a boil, then reduce heat and allow to simmer for about 30 minutes, or until the potatoes are tender.
Ladle out a bowlful, cracking an egg over the stew (if desired), and enjoy.