Are anchovies healthy? Health benefits and risks

The nutritional benefits that make anchovies healthy are often overlooked due to a lack of popularity. Anchovies are small fish and can provide highly bioavailable amino acids, vitamins and minerals along with healthy fatty acids.

Hundred grams of anchovies can provide as much as 2,053 mg of omega-3 fatty acids (EPA and DHA combined). They also contain other fats, calcium, niacin and selenium.

In this article, we discuss the health benefits that make anchovies healthy along with potential health risks associated with this fish.

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Are anchovies good for you? Nutrients that make anchovies healthy

Anchovies are nutritious and healthy. (Image via Unsplash/Iñigo De la Maza)

Anchovies are used in sauces and seasonings such as Worcestershire sauce, remoulade and Caesar dressing. They're usually sold as dried or canned. Oil extracted from anchovies is available as a dietary supplement.

Despite their small size, they're extremely nutritious and can provide various categories of nutrients. A two-ounce serving of canned anchovies in oil provides:

• Calories: 95 kcal
• Protein: 13 grams
• Fat: 4 grams
• Carbs: 0 grams
• Vitamin B3: 56% of the Daily Value (DV)
• Selenium: 55% of the DV
• Vitamin B12: 16% of the DV
• Iron: 12% of the DV
• Calcium: 8% of the DV

Anchovies provide as much as 55 percent of the daily requirement of selenium, a mineral that's required for essential functions in the body.

It also provides other important nutrients like vitamins B12 and B3. The impressive nutritional profile makes anchovies healthy, so they must be included in a regular diet.

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Health benefits of anchovies

Fish is recommended on paleo, keto and Mediterranean diets, and fishing techniques and traditions go back centuries. Archeological excavations show that Homo habilis and Homo erectus were the first fishermen, some 500,000 years ago.

Anchovies are also rich in fat-soluble vitamin A and vitamin D. Fish oil made from anchovies is a popular dietary supplement. Fatty fish, including anchovies, salmon, herring and tuna are among the best sources of vitamin A.

Omega-3 fatty acids are a type of polyunsaturated fatty acid (PUFA). Fatty fish contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Anchovies are among the best sources of omega-3 fatty acids.

These anti-inflammatory benefits make anchovies healthy and can lower risk of chronic inflammatory conditions like non-alcoholic fatty liver disease (NAFLD) and heart disease.

Omega-3 fatty acids and selenium may play an important role in preventing growth and spread of tumors and cancers. Anchovies can reduce risk of dementia, Alzheimer’s disease and depression. Research is being conducted to understand the potency of nutrients that make anchovies healthy.

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Health risks of anchovies

Omega-3 fatty acids make anchovies healthy. (Image via Unsplash/Félix Girault)

Although the health benefits make anchovies healthy, canned products might contain excess sodium used during preservation processes. Sodium can raise blood pressure in hypertensive patients who're on a low-sodium diet.

Anchovies can be contaminated with domoic acid in rare cases and can cause vomiting, nausea, gastrointestinal discomfort, confusion, disorientation and memory loss.

Although their impressive nutritional profile makes anchovies healthy, some people might be allergic to anchovies and must avoid consuming them. Allergic individuals might also be allergic to fish oil supplements that are sourced from anchovies. While buying fish oil supplements, remember to read the label well, and look for allergen advice on the product.

If you're suffering from any medical condition that might prevent you from eating fish, consult your doctor or nutritionist for proper advice.

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Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

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