Anchovies: Small Fish Packed with Omega-3 and Protein
Anchovies are small oily fish rich in omega-3 fatty acids, calcium, and protein. They support heart, bone, and brain health.
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What Are Anchovies?
Anchovies are **small, salty fish** commonly found in the **Mediterranean and Pacific regions**. They are often **salt-cured, canned, or preserved in oil**, and have a **strong umami flavor.**
Nutritional Profile
Per 100 g: **130 kcal**, **20 g protein**, **12 g fat**, and high in **omega-3s, calcium, iron, and vitamin D** — a nutrient-dense seafood option.
Benefits
- **Heart health support** from omega-3s.
- **Strengthens bones and teeth** with calcium and vitamin D.
- **Boosts brain and cognitive function.**
- **Anti-inflammatory properties.**
- **High-quality protein for muscle repair.**
Potential Side Effects
**High sodium content** in canned anchovies may raise blood pressure. They also contain **purines**, which may affect people prone to gout.
Culinary Uses
Used in **Caesar dressing, pizzas, sauces, and pasta dishes**. A great source of **umami flavor** for soups, salads, and marinades.
- 1. Anchovies
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