Small salt water fish that are used both as human food and as bait for fish, anchovies are classified as oily fish. They are prized for their briny taste and can be used in a variety of dishes. One of the oldest seafood staples eaten by man, they were even used as pizza toppings in the 90s. While they fell out of favor soon after, they are making a comeback among chefs.
Anchovies are a storehouse of omega-3 fatty acids which promote heart health and brain health. Anchovies have a rich, umami flavor that adds a layer of complexity to the dishes they are used in. Chefs have to balance their extreme saltiness with something more palatable for a refined culinary experience.
Health benefits of anchovies:
● Good for heart health
● Thyroid protection
● Good for eyes
● Prevention of Alzheimer's
Nutritional benefits of anchovies:
Around 45 grams of anchovies contain the following nutritional benefits:
| Nutrient | Measurement |
| Calories | 95 |
| Protein | 13 grams |
| Fat | 4 grams |
| Carbs | 0 grams |
| Vitamin B3 | 56 per cent |
| Selenium | 55 per cent |
| Vitamin B12 | 16 per cent |
| Iron | 12 per cent |
| Calcium | 8 per cent |
Key health benefits of anchovies:
1) May improve heart health: Anchovies contain omega-3 faty acids and selenium, which help to reduce the risk of heart disease. Omega-3 fatty acids help improve blood pressure, cholesterol, inflammation as well as blood vessel function and blood flow to the heart.
2) Rich source of protein: Eating a protein-rich diet may promote weight loss as eating nutrients helps one feel full. High protein diets also help preserve lean body mass.
3) Cancer-fighting effects: Omega-3 present in anchovies may play a role in fighting different types of cancer by preventing the growth and spread of tumours.
4) Brain health: The omega-3 fatty acids present in anchovies are essential for brain cell formation and the functioning of the brain. Deficiency in it leads to accelerated brain aging and an increased risk of dementia, Alzheimer’s disease, and depression.
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