Anchovies are tiny oily fishes packed with a strong flavour, I’m sure most of us are familiar with. Anchovies are usually used as pizza toppings or added to sauces. Either you love them or hate them, anchovies have some amazing health benefits we cannot ignore.

Anchovies are high in omega-3 fatty acids and protein.

Health benefits of Anchovies

Omega-3 is essential to include in your diet, because your body can’t make it and it is associated to several health benefits. Eating anchovies can reduce inflammation, lower blood pressure, reduce dementia, Alzheimer’s and other brain diseases and reduce the risk of cancer.

Protein is essential for the human body. It is required for muscle building and preventing muscle loss and it protects bone health. Protein is especially important if your are working out regularly.

Anchovies are rich in vitamins and minerals such as B vitamins, potassium, calcium, magnesium, phosphorus and vitamin D.

B vitamins are all important for many functions in the body, they mainly support the nervous system. Calcium and phosphorus contribute to healthy bones and also support the cardiovascular system with magnesium. Eating anchovies can reduce the risk of heart disease which is the #1 cause of death in the world.

Anchovies are rich in iron, which is important for metabolic processes and it also helps transport oxygen in the body. Iron deficiency can cause anemia, so eating clams can prevent that.

Some people are concerned that fish contain mercury, which is a toxic heavy metal that accumulates in fish and in higher amounts can cause some health problems. However ususally larger and longer living fishes are higher in mercury, like swordfish. Anchovies are tiny, so they are very low in mercury, they definitely won’t cause any problems.

Anchovies are usually purchased in cans or jars and they are preserved in oil or salty water. This means that they might contain a lot of sodium, more than the daily recommended intake. You can eliminate this by rinsing the anchovies or soaking them in cold water for 30 minutes.

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