From January to August every year is the season for anchovies. During this time, coastal residents are busy harvesting the fish to sell to traders. What was once an unpopular fish, used mainly for making fish sauce or fed to pigs and chickens, has now become a delicacy in cities.
Anchovies have a greenish back with a blue sheen due to a silver-white stripe running along the body from the tail fin. This small fish, ranging from 15-20cm in length, usually swims in schools and inhabits brackish waters. From January to February in the lunar calendar, anchovies appear at night. In contrast, during the summer months from July to August, they are active during the day.
Anchovies have a mild sweetness, firm flesh, and are easy to cook. Fresh anchovies can be used in various dishes such as sour soup, fried garlic chili, braised pot, or salad. Notably, anchovies are also the main ingredient in fish sauce, the soul of Vietnamese cuisine. The bottles of fish sauce made from anchovies in Phu Quoc or Nha Trang are famous not only domestically but also internationally.
Additionally, anchovies are dried and carefully preserved to be enjoyed year-round. During the harvest season, fish sauce and dried fish processing facilities in coastal villages have an abundant supply of raw materials, resulting in high income.
According to surveys, fresh anchovies are sold for around VND 30,000/kg in online markets and local markets, while dried anchovies cost more than VND 150,000/kg.
Apart from calcium, anchovies are a treasure trove of nutrients. In 45g of anchovies, there are approximately 95 calories, 13g of protein, 4g of fat, and various vitamins and minerals such as vitamin B3, B12, selenium, iron, and potassium.
Thanks to its diverse and abundant nutritional content, anchovies are not only delicious but also provide numerous health benefits.
Health Benefits of Anchovies:
Rich in Calcium – Good for Bones and Joints
Anchovies are considered one of the richest natural sources of calcium. This mineral is essential for forming and maintaining strong bones, especially crucial for children during their growth years, pregnant women, and the elderly – who are at risk of calcium deficiency. Additionally, anchovies contain vitamin D, which aids the body in absorbing and utilizing calcium effectively, contributing to the maintenance of bone density and strength.
High in Omega-3 – Heart and Brain Health
Anchovies are an excellent source of omega-3 fatty acids, particularly DHA and EPA. These substances help reduce triglycerides, lower bad cholesterol (LDL), prevent atherosclerosis, and decrease the risk of cardiovascular diseases. DHA, an essential fatty acid, plays a vital role in brain development and is especially necessary for cognitive development in children.
Furthermore, omega-3 is known to improve memory, enhance focus, and slow down neurodegeneration, thus helping to prevent diseases like Alzheimer’s.
Cancer Prevention and Anti-inflammatory Properties
The omega-3 in anchovies has potent anti-inflammatory properties, while selenium is a natural antioxidant. This combination can inhibit the growth and spread of cancer cells and help prevent chronic diseases such as arthritis, fatty liver, and cardiovascular disorders.
Eye Health
A serving of anchovies provides approximately 0.45g of EPA and 0.77g of DHA, two essential omega-3 fatty acids for vision health. Experts recommend that men should consume about 1.6g of omega-3 daily, while women should aim for 1.1g. Research has shown that a diet rich in omega-3 can reduce the risk of age-related macular degeneration, a common cause of vision loss in older adults.
Reduced Risk of Alzheimer’s Disease
A study from Harvard Medical School found that individuals with higher omega-3 intake had significantly lower levels of amyloid beta protein, which is associated with Alzheimer’s disease. Including anchovies in your daily diet is not only beneficial for cardiovascular health but also a natural way to protect brain function in the long term.
Thyroid Health
Anchovies are an excellent source of iodine, an essential mineral for healthy thyroid function. The thyroid gland uses iodine to produce thyroid hormones, which regulate metabolism and various other important functions in the body. 100g of anchovies can provide approximately 30-50mcg of iodine, contributing significantly to the daily iodine requirement.
Note: Anchovies have a lower mercury content compared to other seafood, but they are relatively high in salt. Therefore, it is advisable to consume them in moderation to maintain a healthy diet.
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