The nutritional benefits of anchovies are overlooked by many due to their small size. Anchovies, though small, can provide highly bioavailable protein along with naturally occurring bioavailable vitamins and minerals.
A hundred grams of anchovies contain as much as 2,053 mg of omega-3 fatty acids (EPA and DHA). They contain heart-healthy fats, calcium, niacin, and selenium.
Anchovies are also used in popular sauces and flavoring agents such as Worcestershire sauce, remoulade, and Caesar dressing. They're widely sold as dried or canned. Anchovy oil capsules are also available as dietary supplements.
In this article, we discuss the health benefits of anchovies that are often overlooked due to their small size and lack of popularity.
The nutritional profile of anchovies
Don't be fooled by their small size. They are more nutritious than other animal foods such as chicken. A 2-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
From this table, we can easily observe that anchovies provide as much as 55 percent of the daily requirement of selenium, which is an important mineral required for various functions in the body. It also provides highly bioavailable vitamins B12 and B3, which are required for essential functions in the body.
The benefits of anchovies can be attributed to these highly bioavailable vitamins and minerals along with their protein content and healthy fats.
Health benefits of anchovies
Fish is one of the most important components of the Mediterranean diet and our ancestors knew this well. Fishing techniques and traditions go back centuries when fish was considered.
Fossils found during archeological excavations show that Homo habilis and Homo erectus were the first fishermen, some 500,000 years ago. The benefits of anchovies and other fatty fish are almost similar and should be included in a healthy diet.
Anchovies are also rich in vitamin A and vitamin D. Oil extracted 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). The most important are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids can be found in fatty fish, including anchovies and salmon. They are among the best sources of omega-3 fatty acids.
The benefits of anchovies include reduced inflammation in the body and lower risk of chronic inflammatory conditions such as non-alcoholic fatty liver disease (NAFLD) and heart disease.
The anti-inflammatory and antioxidant benefits of anchovies contributed by omega-3 fatty acids and selenium, respectively, may play an important role in preventing the growth and spread of tumors and cancers. The benefits of anchovies also include a decreased risk of dementia, Alzheimer’s disease, and depression.
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.