Anchovies, a small fish commonly known for their role in fish sauce production, are often overlooked as a valuable source of nutrition.
Rich in Calcium for Strong Bones
Anchovies are one of the best natural sources of calcium. Calcium is an essential mineral for the development and maintenance of strong bones, particularly important for children in their growth stages, pregnant women, and the elderly. According to the U.S. Department of Agriculture, 100g of dried anchovies contains about 2,300mg of calcium, which is significantly higher than that found in cow’s milk (approximately 120mg/100g).
High in Omega-3 for Heart and Brain Protection
Anchovies are a rich source of omega-3 fatty acids, including DHA and EPA. Omega-3 helps reduce triglycerides and LDL cholesterol (the bad cholesterol) in the blood, preventing atherosclerosis and lowering the risk of cardiovascular diseases.
DHA is a crucial component of the brain, especially important for the cognitive development of children. Omega-3 also aids in improving memory, enhancing concentration, and reducing the risk of neurodegenerative diseases such as Alzheimer’s.
Anchovies are small but extremely nutritious. (Photo: Shutter Stock).
Boosting the Immune System
Anchovies are a treasure trove of valuable nutrients, particularly selenium, zinc, and omega-3. Selenium acts as a powerful antioxidant, protecting cells from damage caused by free radicals, and stimulates T-cell production to enhance immunity.
Zinc plays a vital role in the production of white blood cells, antibodies, and other important proteins of the immune system. Meanwhile, omega-3 helps reduce inflammation and inhibits the production of harmful cytokines, thereby supporting the body’s defense against pathogens like bacteria, viruses, and allergens.
Beneficial for Pregnant Women and Children
The omega-3 fatty acids found in anchovies, mainly DHA and EPA, are crucial for the development of the fetal brain and retina, helping newborns have good vision and sharp cognitive abilities. Additionally, the calcium in anchovies is essential for the development of bones and teeth in children, helping to prevent rickets, osteoporosis, and other bone-related issues in adulthood.
Anchovies are good for the health of pregnant women and children. (Photo: Istock)
Cancer Prevention
Recent scientific studies have shown that the omega-3 fatty acids in anchovies play an important role in inhibiting the growth of cancer cells. The mechanism of action of omega-3 is quite complex, including reducing chronic inflammation, inhibiting the proliferation of cancer cells, stimulating the natural death of cancer cells, and preventing the formation of blood vessels that nourish tumors. Notably, omega-3 is effective in preventing and supporting the treatment of several common cancers, such as colorectal, breast, and prostate cancer.
Eye Protection
Anchovies are a rich source of omega-3 fatty acids, particularly DHA and EPA. DHA is an important component of the retina, helping to maintain vision and support visual development, especially in children. DHA and EPA also help reduce the risk of eye diseases such as macular degeneration, dry eye syndrome, and retinitis.
Additionally, anchovies contain a significant amount of vitamin A, an essential nutrient for eye health. Vitamin A helps maintain moisture in the eyes, preventing dryness, night blindness, and protecting the cornea.
Thyroid Protection
Anchovies are a rich source of iodine, an essential mineral for healthy thyroid function. The thyroid gland uses iodine to produce thyroid hormones, which regulate metabolism and many other important functions in the body. 100g of anchovies can provide about 30-50mcg of iodine, significantly contributing to the daily iodine requirement.
