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14 Surprising Anchovies Benefits
by John Staughton (BASc, BFA) last updated – February 25, 2020
3 Comments
Health benefits of anchovies include healthy heart, skin care, weight loss, as well as healthy bones and teeth. These benefits are due to omega-3-fatty acids, proteins, and various nutrients present in them. Intake of anchovies also lowers the levels of bad cholesterol and toxins.
TABLE OF CONTENTS
What Are Anchovies?
Anchovies Nutrition
Health Benefits of Anchovies
Improve Heart Health
High In Omega-3-Fatty Acids
Skin Care
Weight Loss
BMI Calculator
Improve Bone Health
Tissue and Cell Repair
Eye Health
Rich In Iron
Good Source Of Selenium
Rich In Niacin & Vitamin B12
Other Benefits
Select and Store
How to use anchovies?
Side effects
References
Comments
What Are Anchovies?
Anchovies are small, salt water, foraging fish with more than 100 different species spread across the Pacific, Atlantic, and Indian Oceans. They are generally found in large schools, which makes them very easy to catch in large quantities. One of the most popular places to catch anchovies is the Mediterranean Sea, which is why they are such an integral part of European, Middle Eastern, and North African cuisines.
Even though their taste is not pleasant people eat them due to their various health benefits. They are normally sold in tins or cans and can be put on pizzas, sandwiches, in Caesar salad dressing, and tomato sauce.
Nutrition Facts
Fish, anchovy, european, raw
Serving Size :
NutrientValue
Water [g] 73.37
Energy [kcal] 131
Energy [kJ] 548
Protein [g] 20.35
Total lipid (fat) [g] 4.84
Ash [g] 1.44
Calcium, Ca [mg] 147
Iron, Fe [mg] 3.25
Magnesium, Mg [mg] 41
Phosphorus, P [mg] 174
Potassium, K [mg] 383
Sodium, Na [mg] 104
Zinc, Zn [mg] 1.72
Copper, Cu [mg] 0.21
Manganese, Mn [mg] 0.07
Selenium, Se [µg] 36.5
Thiamin [mg] 0.06
Riboflavin [mg] 0.26
Niacin [mg] 14.02
Pantothenic acid [mg] 0.65
Vitamin B-6 [mg] 0.14
Folate, total [µg] 9
Folate, food [µg] 9
Folate, DFE [µg] 9
Vitamin B-12 [µg] 0.62
Vitamin A, RAE [µg] 15
Retinol [µg] 15
Vitamin A, IU [IU] 50
Vitamin E (alpha-tocopherol) [mg] 0.57
Vitamin K (phylloquinone) [µg] 0.1
Fatty acids, total saturated [g] 1.28
12:0 [g] 0.01
14:0 [g] 0.3
16:0 [g] 0.72
18:0 [g] 0.25
Fatty acids, total monounsaturated [g] 1.18
16:1 [g] 0.4
18:1 [g] 0.62
22:1 [g] 0.12
Fatty acids, total polyunsaturated [g] 1.64
18:2 [g] 0.1
18:4 [g] 0.06
20:4 [g] 0.01
20:5 n-3 (EPA) [g] 0.54
22:5 n-3 (DPA) [g] 0.03
22:6 n-3 (DHA) [g] 0.91
Cholesterol [mg] 60
Tryptophan [g] 0.23
Threonine [g] 0.89
Isoleucine [g] 0.94
Leucine [g] 1.65
Lysine [g] 1.87
Methionine [g] 0.6
Cystine [g] 0.22
Phenylalanine [g] 0.79
Tyrosine [g] 0.69
Valine [g] 1.05
Arginine [g] 1.22
Histidine [g] 0.6
Alanine [g] 1.23
Aspartic acid [g] 2.08
Glutamic acid [g] 3.04
Glycine [g] 0.98
Proline [g] 0.72
Serine [g] 0.83
Sources include : USDA [1]
Anchovies Nutrition
According to the USDA FoodData Central, anchovies are rich in omega-3-fatty acids, protein, vitamins, and minerals that help maintain good health. [1] They contain calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. Anchovies are a good source of vitamins such as thiamin, riboflavin, niacin, folate, vitamin C, B12, B6, A, E, and K. These oily fish also contain good fats and cholesterol.
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