Titus is a very common and nutritious fish packed with so much goodness, that we need reminding every now and then why it should be incorporated by the whole family.
In Nigeria, this fish commonly goes by the name Titus and is gotten from any frozen foods outlet. A kilo usually costs between N900 and N1,200.
“Titus” or mackerel is great in stews, porridges, moin-moin, salads, sandwhiches or as a snack when fried. Caution is needed though when feeding young children as this fish gets quite tricky with its embedded tiny bones.
1. They are high in omega-3 fatty acids.
which is about 600% of our recommended daily intake. The benefits of which are huge;
- reduce inflammation and rheumatoid athritis
- improves cholesterol balance in the body,
- reduces risk of atherosclerosis, heart attack, stroke and coronary heart disease
- it aids in the reduction of mental illnesses such as depression
- It is essential for brain development in infants and remains fundamental throughout your lifespan
- improves cognitive function and lowers the risk of neuro-degenerative disease.
2. They boost bone mineral density.
regular consumption can prevent the onset of osteoporosis, boosting youthfulness, due to its copper, selenium, magnesium, manganese, calcium, and iron content amongst others
3. They have high anti-oxidant properties.
which is attributed to their high level of selenium. This mineral acts as an antioxidant in the body, helping to prevent cellular mutation and chronic disease by neutralizing free radicals before they can damage tissues, cells, and organ systems.
4. They have a boosting effect on immunity.
due to the Coenzyme q10 element; titus fish is closely associated with preventing infections and strengthening the body’s defense against oxidative stress.
5. They boost skin and hair care.
they can also help to reduce the appearance of wrinkles and age spots and relieve certain inflammatory conditions, such as psoriasis and eczema. Regular consumption of titus fish boosts your diet with the many nutrients that will help improve the luster and look of your hair, while also strengthening the hair strands and reducing the effects of scalp conditions, such as dandruff.
6. They aid in weightloss.
they are high in protein; and high-protein foods are also notoriously filling, which can help prevent overeating, keeping you within your calorie limitations for the day by boosting metabolism
7. They aid in diabetes control.
they contain monounsaturated fatty acids that have been linked with the regulation of blood sugar and insulin resistance in the body. This is an excellent news for diabetics and those at high risk of diabetes, as it can keep your glucose levels in check.
Titus can be cooked boiled, grilled, smoked, baked or fried. The least healthy method is of course frying.
Many recipes abound that incorporate this very vital fish; try them out and feel free to create yours as well.
How was it for you?