Anchovies: 12 Nutrition Facts And Health Benefits

1. Anchovies are good for your heart health.

Anchovies are rich in omega-3 fatty acids that provide powerful benefits for the heart. Studies have shown that omega-3 fatty acids can lower triglyceride levels, slow the build-up of plaque in the arteries, and lower blood pressure. It can also reduce blood clotting, which can reduce the risk of stroke.

2. Anchovies help protect the thyroid gland.

100 g of anchovies contain approximately 31 mcg of selenium. Adults should generally aim for 55 mcg of selenium per day. Studies have highlighted selenium as part of an enzyme that can activate the thyroid gland. Additional research suggests that selenium deficiency can lead to thyroid problems.

3. Anchovies are good for eye health.

Experts recommend that men consume 1.6 g of omega-3 fatty acids per day and women 1.1 g. 100 g of anchovies contain approximately 0.45 g of EPA and 0.77 g of DHA. Studies have shown that these omega-3-rich diets can reduce the chances of macular degeneration.

4. Anchovies can help prevent Alzheimer’s.

One of the many benefits of anchovies is that they have preventive properties against Alzheimer’s. A US study found that people who consumed large amounts of omega-3 fatty acids had lower levels of beta-amyloid protein, an indicator of Alzheimer’s disease.

5. Anchovies are effective in promoting bone health.

20 grams of fresh anchovies contain 2% of the recommended daily intake of magnesium, 3% of calcium and 5% of phosphorus. All three of these minerals are essential for the growth and maintenance of strong bones. Calcium and phosphorus combine to form hydroxyapatite, a key mineral used to build bones.

6. Anchovies are rich in iron.

One of the benefits of anchovies is that they are rich in iron. 20 grams of anchovies contain 12% of the recommended daily intake for men and 5% for women. Iron is a substance that carries oxygen throughout the body. It is also known to help cells generate energy and white blood cells to kill bacteria.

7. Anchovies help repair tissues and cells.

Anchovies are made up of a large amount of proteins, which have been shown to aid in the functioning of cell metabolism and the repair and regrowth of connective tissue. Including anchovies in your diet can improve your body’s ability to heal itself.

8. Anchovies are good for skin health.

As mentioned earlier, anchovies are a great source of omega-3 fatty acids, also known as “good cholesterol,” and minerals like vitamin E and selenium. These nutrients are beneficial for healthy skin. In other words, including anchovies as part of your diet can help lubricate your skin and reduce the chances of developing age-related wrinkles. Vitamin E also has properties that reduce the risk of skin cancer.

9. Anchovies have anti-toxic benefits.

One of the main risks of eating too much fish is mercury and other environmental toxins that can often be found in the human body. Small fish are mainly short-lived. This means that smaller fish are less at risk of toxins than larger fish.

10. Anchovies can help you lose weight.

Anchovies are high in protein and low in calories, making them ideal for those trying to lose weight. Elevated protein levels can help you feel full and avoid overeating.

11. Anchovies have anti-inflammatory properties.

Anchovies are rich in omega-3 fatty acids, which are known to have anti-inflammatory properties. Omega-3 fatty acids help lower cholesterol and triglyceride levels in the bloodstream. In addition to their anti-inflammatory effects, anchovies are also rich in selenium, which can help improve cardiovascular health.

12. Anchovies are a good source of protein.

Getting enough protein is key to many aspects of your health. Protein produces important enzymes and hormones in the body and is an essential component of bones, muscles, cartilage, and tissues.

50 grams of anchovies contain approximately 13 grams of protein.

Nutritional information per 100 g of anchovy

  • Calories: 167 kcal
  • Carbohydrates: 0 g
  • Fat: 6.2 g
  • Saturated fat: 1.64 g
  • Monounsaturated fat: 1.51 g
  • Polyunsaturated fat: 2.10 g
  • Omega-3 fatty acids: 1.96 g
  • Omega-6 fatty acids: 0.13 g
  • Proteins: 26.05 g
  • Niacin (B3): 14.02 mg (70.1%)
  • Vitamin D: 114 IU (28.5%)
  • Choline: 83.30 mg (15.1%)
  • Riboflavin (B2): 0.26 mg (5.1%)
  • Cobalamin (B12): 0.53 mcg (8.8%)
  • Pantothenic acid (B5): 0.83 mg (8.3%)
  • Pyridoxine (B6): 0.13 mg (6.5%)
  • Vitamin E: 0.73 mg (3.6%)
  • Thiamine (B1): 0.05 mg (3.5%)
  • Folic acid: 8.0 mcg (2.0%)
  • Vitamin A: 13 mcg (0.9%)
  • Vitamin K: 0.10 mcg (0.1%)
  • Selenium: 46.70 mcg (66.7%)
  • Iron: 3.25 mg (18.1%)
  • Phosphorus: 174.0 mg (17.4%)
  • Calcium: 147.0 mg (14.7%)
  • Zinc: 1.72 mg (11.5%)
  • Potassium: 383.0 mg (10.9%)
  • Copper: 0.21 mg (10.6%)
  • Magnesium: 41.0 mg (10.3%)
  • Manganese: 0.09 mg (4.5%)
  • Sodium: 104.0 mg (4.3%)

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