Anchovies are common in freshwater and marine environments, globally. These small fish are considered to be the top source of food for the predatory fish.
Anchovies are considered a ‘prize’ for many as these can be included in a number of dishes. These fish became a ‘staple’ food thousands of years ago.
Anchovies are easy on the pocket and widely available. These are accessible as ‘essential’ to pantry. Anchovies are rich n flavor and can uplift any dish. These can be added to sandwiches, pizzas, or Caesar salad.
As compared to the other fish, anchovies have a negligible amount of mercury and are thus safe. Besides this, it contains a number of nutrients that are beneficial to your health.
What are Anchovies?
Anchovy is an oily fish that is small in size. This is found in abundance in the Atlantic, Indian and the Pacific Oceans. As these fish travel in schools, it is easy for the fishermen to catch these.
At present, anchovies are freshly available and can be preserved in tin cans or glass jars. You can also dry these for preservation.
Reasons why Anchovies need to be included in your Diet
As mentioned, anchovies offer a number of nutrients and are thus, beneficial to your health.
- Rich in Omega-3 Fatty Acids
Omega-3 fatty acids are considered to be important for your health and anchovies have a high content of these. These fatty acids bring down the risk of cognitive issues and heart diseases. These acids can also help you in losing weight or managing this. Besides which, it maintains the eye health and boosts your immunity.
- Rich in Proteins
The proteins present in the anchovy helps in lowering the levels of blood sugar. Proteins are also essential for losing weight and avoid any degeneration of the muscles. You get 13 grams of proteins with one serving of the anchovies. You can meet with the daily requirement of proteins if you consume anchovies along with beans, legumes or any other foods that are rich in proteins.
- Tissue and Cell Repair
Anchovies, rich in proteins, are known to benefit the efficiency and the functioning of the cell metabolism. This also helps in the functioning of the re-growth and repair of the tissues. In short, anchovies can be a big boost to your body for healing itself.
- Improves the Bone Health
The minerals, vitamins and proteins found in anchovies provide a lot of health benefits. This also includes the building of bones and prevents bone diseases and osteoporosis.
The degeneration of bones is prevented due to the presence of Vitamin A and Calcium. The calcium also helps in keeping the teeth strong.
Tips for Buying and Storing Anchovies
- You can buy anchovies in different forms. This includes paste, oil, tinned, salted, fresh or canned.
- Make sure you use the total can of anchovies once the seal is opened.
- It is advisable to choose fresh anchovies instead of the preserved anchovies.