Atlantic mackerel is one of the richest sources of omega-3 fatty acids — providing up to 2.6g of combined EPA and DHA per 100g serving. These long-chain omega-3s are directly incorporated into cell membranes throughout the body, including gut epithelial cells, where they strengthen the intestinal barrier and reduce inflammatory signalling.
Why it matters
Highest Omega-3 Content
Up to 2.6g EPA+DHA per 100g — more than any other commonly eaten fish.
Gut Barrier Integrity
Omega-3s are incorporated directly into gut cell membranes, strengthening the barrier.
Anti-inflammatory
Resolves inflammation via specialised pro-resolving mediators produced from EPA/DHA.
Vitamin D
One of the best dietary sources of vitamin D — essential for immune function.
How to eat it
Grill whole mackerel with lemon and herbs for 8-10 minutes per side. Smoke and flake over salads with beetroot and horseradish. Use tinned mackerel in pâté with cream cheese and chives. Bake fillets with a mustard and oat crust.
Regular oily fish consumption (2+ servings per week) is associated with increased microbial diversity, higher Lactobacillus populations, and reduced markers of intestinal permeability.
Source: Watson et al., Gut Microbes, 2018
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