Anchovies health benefits include supporting heart health, cell and tissue repair, enhancing the skin, supporting bone health, promoting weight loss, preventing toxicity, supporting eye health, a good source of vitamin b3, helps prevent iron deficiency, and improves digestion.
Anchovies are tiny fish that have also become a famous, non-vegetarian delicacy eaten as a good replacement for red meat around the world. This specific kind of fish yields a plethora of health benefits from nourishing your skin to maintaining your eyesight. Mostly used in salads, anchovies are rich in macronutrients like phosphorus and calcium that strengthen your bones-especially during remodeling that refers to a decline in calcium content with age.
Despite having tiny size, anchovies are considered rich in essential nutrients and flavors. Loaded with proteins, the tiny aquatic creature is a great source of consuming healthy fats. The flavorful fish can be eaten in a variety of forms, making it easy to prepare your favorite meals with the fish.
What Are Anchovies?
A small, common forage fish is hailed from Engrauildea family. Particularly found in Italian coasts, anchovies are inhabitants of marine water. Divided into 7 genera, the tiny aquatic creature has more than 145 species found in the Indian, Atlantic, and Pacific oceans. With a 3-inch long streamlined body, anchovies also come in packaged tins. However, it is used in paste forms in Mediterranean cuisine.
Adopted as a nutritional replacement, anchovies have become a significant ingredient in numerous cultural cuisines, not only for their flavorful substance but for its slew of health benefits.
Nutrient Density of Anchovies
- Saturated Fats 0%
- Potassium 108%
- Vitamin B12 8%
- Iron 18 %
- Protein 65%
- Magnesium 4 %
- Niacin 20%
- Selenium 15%
- Phosphorus 5%
- Calcium 15%
11 Amazing Health Benefits of Anchovies
1. Good for Heart Health
According to recently conducted studies on anchovies, the fish contains a good quantity of polyunsaturated fats that play an important role in reducing LDL cholesterol. The high level of bad cholesterol deposit fats in arteries that increases the risk associated with cardiac arrest and atherosclerosis. The substantial amounts of Omega-3 fatty acids in anchovies inhibit unhealthy cholesterol from accumulating in the blood vessels and help you eliminate it from your body.
2. Cell and Tissue Repair
A number of studies have shown the connection of this protein-rich fish with improving the function of cell metabolism. Anchovies, with their considerate amount of amino acids, help enhance the function of bodily cells and tissues. In addition to benefiting their functioning, the building blocks repair the connective tissues and become a powerhouse of growth for your cells and tissues.
3. Skin Care
If you are looking for something to enhance the natural glow of your skin, adding anchovies to your dietary lifestyle is one of the best options. As the tiny seafood is a good source of fatty acids, HDL cholesterol, and vitamin C and vitamin B12, it keeps your skin moist, making it absorb and retain the natural moisture. Plus, selenium in anchovy is another important nutrient that helps you prevent breakouts, maintain fair and smooth complexion. It further reduces premature aging signs and gives protection against sunburns.
4. Bone Health
Calcium and phosphorus are macronutrients which contribute to maintaining bone health. Rich in both of these essential nutrients, anchovies entail numerous health benefits for your bones. It includes building strong bones and preventing the risk of debilitating bone conditions like osteoporosis.
Moreover, the vitamin A and calcium in anchovies enhances bone growth – which is ideal for people suffering with bone degradation or other bone related diseases.
5. Weight Loss
Seafood, specifically fish are the preferred food group people opt for to lose weight. Anchovies in this regard are rich in proteins and have low-calories. It makes an ideal choice for weight conscious people as eating a small portion of it makes you feel fuller and produces satiety. It does not only prevent overeating but provides all essential nutrients that your body needs, without increasing your weight.
6. Prevent Toxicity
‘The smaller the better’, the tiny size of anchovy adds up to its benefits list. Some of the recent studies have surfaced about how eating big fish increases level of mercury and other toxins in the body. Smaller fish comparatively contain fewer amounts of environmental toxins, particularly because of their small size and a shorter lifespan. Eating an adequate quantity of anchovies, therefore, is safer than eating large fish and it also has more nutritional benefits.
7. Eye Health
Anchovies contain a good amount of vitamin-A, that is a significant component for maintaining good eye health. Anchovy fish is a convenient way to enhance the level of vitamin-A in the body that also helps you reduces the symptoms of macular degeneration, eye degradation, and cataracts.
8. Good Source of Niacin (Vitamin B-3)
According to some latest studies, you can consume approximately 20 percent of niacin per serving of anchovies. Niacin has tons of health benefits ranging from improving cholesterol level, lowering the risk of cardiovascular diseases to treating diabetes. Thus, switching to anchovies is an easy way to improve your daily intake of niacin to prevent theses afflicted disorders.
9. Prevent Iron Deficiency
As mentioned before, anchovies have ample amount of iron. Per serving of 20 grams, the fish contains 12 percent of iron that is sufficient to meet the recommended intake for both men women. Besides this, iron is also considered an essential nutrient to reduce hemoglobin deficiency in the blood. It helps your blood transport oxygen to the vital organs of the body. Thus, the flavorful fish keeps ailments associated with iron deficiency at bay.
10. Aid Children Growth
A decent quantity of proteins in anchovies also makes it an ideal meal for your children to stimulate their natural growth. Not only is this aquatic creature delicious but has high nutritional value to boost up the defense mechanism of children. It further strengthens their healing ability and fulfills the requirement of nutrient contents in their body.
11. Improve Digestion
Regular consumption of anchovy fish doubles the digestive power – particularly in children. The amino acids present in this seafood stimulate the production of hydrochloric acid and other gastric juices in the stomach, which are chief elements to activate digestive enzymes. This, in turn, improves digestion and metabolism. According to some recent researches, if children are fed an adequate amount of anchovies on weekly basis, it helps them fight problems like stomach disorders and indigestion.
All in all, anchovies are undeniably an assortment of macronutrients that are significant to live a healthy life. They are rich in proteins, minerals, and vitamins and entail several health endpoints including weight loss, eye care, improved heart health, and digestion. Thus, the tiny creature is deliciously healthy and versatile to cook and consume.