Anchovies are tiny in appearance, inhabit in marine water and a member of Engraulidae family.
This tiny fish has several species spread across the Pacific, Atlantic and Italian oceans.
Anchovies are safe for consumption as they are caught in the wild, rather then the farmed-fishes that could be expose to harmful chemical in the course of growing them.
Although, it is small, anchovies are rich in various nutrients including, phosphorus, calcium, selenium, zinc, potassium, iron, magnesium, niacin, riboflavin, thiamine, folate, vitamin B12, vitamin A, omaga-3 fatty acids, protein.
However, anchovy is an important foods ingredients in many cultural cuisine. It is consider excellent for cooking pizzas, sandwich, in caesar salad dressing and tomato sauce, because of it nutrients and flavorful taste.
Anchovies health benefits include; Heart Health, source of protein, enhance skin care, bone development, weight loss, source of iron, eye health, and digestion
Water 50.3 g
Energy 210 kcal
Energy 879 kJ
Protein 28.9 g
lipid (fat) 9.71g
Calcium, Ca 232 mg
Iron, Fe 4.63 mg
Magnesium, Mg 69 mg
Phosphorus, P 252 mg
Potassium, K 544 mg
Sodium, Na 3670 mg
Zinc, Zn 2.44 mg
Copper, Cu 0.339 mg
Manganese, Mn 0.1 mg
Selenium, Se 68.1 µg
Thiamin 0.078 mg
Riboflavin 0.363 mg
Niacin 19.9 mg
Pantothenic acid 0.909 mg
Vitamin B-6 0.203 mg
Folate, 13 µg
Choline, 85 mg
10 Incredible Health Benefits Your Body & Brain Needs Of Anchovies
1. Improve Heart Health
Anchovies could be an alternative foods for those with high cholesterol. Accumulation of LDL cholesterol as fat deposits in the arteries and blood vessels are main causes of arteriosclerosis which promote heart- related problems. Researchers have demonstrated that anchovies contain substantial amount of polyunsaturated fat which is vital in decreasing LDL cholesterol levels. Therefore, decreasing unwanted or unhealthy cholesterol from forming in the arteries and blood vessels is linked to the presence of omega-3 fatty acids in anchovies fish.
2. Excellent Source Of Protein
Eating a serving of anchovies and legume enable you obtain your daily requirements for protein. Protein help improve your cells metabolism. Incorporating anchovies offers you a plethora of amino acids that help enhance the performance of bodily cells and tissues. Protein repair the connective tissues, boost growth of your cells, and tissues too.
3. Enhance Skin Care
Anchovies are superb, and a storehouse of minerals and vitamins including selenium, vitamin B12, vitamin C, omega-3 fatty acids, making them ideal solution for ensuring natural glossiness. The antioxidant, selenium inhibit oxidative stress occasioned by free radicals – triggers skin disorder. Eating foods with anchovies keep your skin moist, so as to absorbed and retain natural moistures. It’s also help collagen synthesis, which is responsible for skin strengthen and elasticity.
4. Bone Development
Anchovy consumption is significant for bone strengthen and health since achovy is loaded with calcium and phosphorus. These are macronutrients that contribute immensely for bone development as well prevent deficiency of calcium. Phosphorus facilitate absorption of calcium in the body. Anchovy is recommended to be taking twice a week to reduce risk of bone- related disease
5. Weight Loss
Anchovies can be added to your weight reduction plan, owing to the very low- calories count in anchovy. Taking low calories foods, and physical exercise are steps for weight reduction. Some studies have shown that fish rich in protein helps you feel satiated . It does not only reduce hunger hormones but as well improve a healthy life style.
6. Eye Health
Deficiency of vitamin A , cause several eye defects, muscular degeneration, cataract, night blindness, and among many others. This can be fixed and prevented by consumption of anchovies fish as it’s made up of dietary nutrients like Vitamin A. Findings have indicated that consumption of anchovies may help reduce progress of glaucoma.
7. Rich Source Of Iron
Anchovy has a substantial amount of iron needed to meet the recommended daily intake so as to prevent anemia. It is well known fact that, foods rich source in iron decreases deficiency of hemoglobin in the blood. Hemoglobin is responsible for transportation of oxygen to various organs of the body. You should opt for anchovies to boost your blood levels as there are ample amount of iron, vitamin B12 in anchovy.
8. Digestion Of Food
Being excellent source of protein, anchovy stimulate secretion of hydrochloric acids and gastric juice in the stomach, that are required to facilitate digestive enzymes. This digestive enzymes play a vital role in breaking down of foods and utilisation.
9. Good For Growth
During growth, essential nutrients are required for proper development. Iron, omega- 3 – fatty acid, protein and vitamins are associated with the promotion of rapid growth. Protein is generally known for enhancement of growth, tissue repair, formation of hormones and immune boosting. Anchovy is superb, you earn all these benefits by incorporating it in your meal.
10. Immune system
Anchovy houses substantial amount of nutrients which are very active in strengthening immune system.
Anchovy is one of the healthiest fish on earth. It is packed with numerous essential nutrients required for many bodily functions. However, health benefits of anchovies include immune boosting, heart health, eye maintenance, rich source of protein and many others. Its use in cooking different meals.