Health Buzz
Anchovies are widely popular and
known for providing exceptional health benefits. These are small fish and they
look very similar to sardines. Anchovies belong to the family of Engraulidae and are found throughout the
world's oceans. These oily fish are a powerhouse of many important nutrients. These
low calorie fish are used for flavouring purposes and also as the ingredient in
food seasoning. They are an important part of salad dressings and pizza
toppings. They are used for making many sauces like fish sauce and Worcestershire
sauce as well. In this article, we’ll try to find out the health benefits of
anchovies – especially the benefits they provide for the heart health.
Nutritional Facts of Anchovies
Anchovies are rich in heart healthy
nutrients. They contain very good amount of Omega 3 fatty acids, potassium and
Vitamin A. Also, they are strong source of protein. In addition, anchovies are
a wonderful source of calcium, selenium and Vitamin D. Anchovies do provide
small amount of Vitamin B3 or niacin as well.
Heart Health and Benefits of Anchovies
Anchovies are a very good food
for the heart because of its Omega 3 contents. Two major Omega 3 fatty acids- Eicosapentaenoic
acid (EPA) and Docosahexaenoic acid (DHA) are found in high amounts in
anchovies. These two Omega 3 fats are extremely important for the heart health
as they reduce the risk of developing heart disease significantly. Omega 3
fatty acids are known for reducing the amounts of cholesterol and triglycerides
in the blood stream. These healthy fats can also help to prevent excessive
blood clotting. Omega 3 fatty acids help in reducing blood pressure levels and rates
of heart arrhythmias as well.
According to the studies, Omega-3
fatty acids may lower the overall risk of death from heart disease. The
American Heart Association suggests that people should eat Omega 3 fatty acids
rich fish at least two times or two servings a week to keep the heart healthy.
To get the maximum health benefits, one should eat fish baked or grilled and
not fried.
Other Health Benefits of Anchovies
Besides heart health benefits,
anchovies also provide other health benefits. They are responsible for the
prevention and treatment of many health conditions and diseases. Check out the
other major health benefits of anchovies.
- Omega 3s and selenium play crucial role in the prevention of cancer.
- Omega 3 rich anchovies are excellent anti-inflammatory food.
- Anchovies contain high quality proteins which help to maintain healthy muscle and skin.
- Calcium in anchovies plays important role in keeping the bone healthy and reduces the chance of osteoporosis.
- Vitamin A in anchovies improves the eye health.
- Niacin in anchovies keeps the nervous system healthy.
- Niacin also plays an important role to keep the digestive tract healthy.
In addition, anchovies are a good
food for the mental health as well. Omega 3 fatty acids in anchovies are
responsible for the prevention of depression and mental fatigue.
Caution
Anchovies can contain certain
levels of mercury and other environmental toxins. They also contain high level
of sodium. Therefore, it’s a good idea not to eat anchovies in high quantity.
Also, you must cook the anchovies thoroughly to avoid health risk caused by the
parasitic infection.
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Mackerel belongs to the Scombridae family and is very popular for their health benefits. This deep water fish is also known as lacento or maccarello. Mackerel can be found in Pacific, Atlantic and Mediterranean Ocean. Although, they are deep water fish but some of them like Spanish mackerel can be found in near the bays as well. This oily fish can be found in different varieties such as Atlantic mackerel (Boston mackerel), Spanish mackerel, King mackerel (kingfish or cavalla), Cero mackerel (cerro or painted mackerel), Pacific mackerel (American, blue or chub mackerel), Pacific Jack mackerel (horse mackerel) and Wahoo (ono). Mackerel is a slim fish with a cylindrical shape and it has a strong flavour...
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