You don’t need to spend money on buying salmon to supplement omega-3. In the Vietnam sea, fishermen catch a lot of anchovies, a small but highly nutritious and healthy fish. Anchovies are considered safe because they have very low levels of mercury compared to other fatty fish.
Anchovies are rich in omega-3, with 1 serving of 150g containing up to 1,463mg of omega-3. Omega-3 is especially good for the heart and brain.
Furthermore, anchovies are a type of fish that provides a lot of valuable nutrients:
Anchovies are rich in calcium, good for bones and joints
According to nutrition expert Serena Poon, a 100g box of anchovies contains 350mg of calcium (meeting 33% of the recommended calcium intake for adults), while a cup of pure cow’s milk of 237ml contains about 276mg of calcium. Therefore, eating anchovies, especially if you eat the bone, is very good for your health. Anchovies also contain vitamin D, which helps improve calcium absorption.
In addition, anchovies are rich in elements such as phosphorus, which helps neutralize acids that can harm your bones.
Anchovies prevent diabetes
A 2021 study from the University of Catalonia in Spain found that regularly eating anchovies can reduce the risk of diabetes. You can eat them 2 times a week. This study was conducted on patients with diabetes, and the results showed that supplementing anchovies helps prevent insulin resistance, increase “good” cholesterol, increase hormones that promote glucose breakdown, and lower blood pressure.
Good for the heart
Because anchovies are rich in omega-3 fatty acids, especially EPA and DHA, they are good for the cardiovascular system. Anchovies help reduce triglyceride levels in the blood, a factor that causes many cardiovascular diseases, reduce inflammation and improve the flexibility of blood vessels, reduce the risk of arrhythmia and stroke.
A study by Harvard scientists showed that consuming 1-2 servings of anchovies per week provides enough omega-3 fatty acids to reduce the risk of heart disease by more than 30%.
Protein from anchovies, like many other fish, contains less saturated fat, making it a good source of protein, better than protein from meat. A diet high in saturated fat can increase cholesterol levels and negatively impact cardiovascular health. Therefore, this type of fish is an essential food if you are pursuing a healthy diet for your heart.
Enhance brain health and cognition, improve intelligence
Anchovies are rich in DHA, which is good for the brain and helps prevent memory loss. An old study from 2008 showed that older adults who regularly consume fish with high DHA content, including anchovies, have healthier brains compared to those who eat fish and seafood less.
In children, eating more fish also helps improve intelligence and sleep. Anchovies rich in DHA also help prevent depression and anxiety in older adults.
In Vietnam’s markets, you can find anchovies in many places, or supermarkets also sell frozen anchovies or canned anchovies. However, it is recommended to use fresh anchovies for cooking instead of pre-processed canned fish as they may contain more salt and preservatives that are not good for your health. Anchovies can be fried, grilled, or cooked in a stew. If the anchovies are fresh, they can also be used in salads. These are delicious dishes that are suitable for Vietnamese meals and are also affordable.
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