Anchovies, commonly known as a traditional ingredient in fish sauce, are a hidden nutritional “treasure” that not everyone pays attention to. Besides the familiar savory flavor in Vietnamese meals, anchovies offer numerous health benefits.
Rich in Calcium for Strong Bones and Joints
Anchovies are a natural food source with a high calcium content, making them ideal for children during their developmental years, pregnant women, and the elderly. According to the United States Department of Agriculture (USDA), 100g of anchovies provide approximately 230mg of calcium, whereas the same weight of salmon offers only about 9mg. Thus, anchovies contain 25.7 times more calcium than salmon. This amount also surpasses the calcium content in cow’s milk (around 120mg/100g). This mineral plays a crucial role in building and maintaining strong bones.
Abundant in Omega-3 for Heart and Brain Health
Anchovies are a natural source of omega-3 fatty acids, particularly DHA and EPA, which are essential for supporting cardiovascular and brain health. Omega-3 helps reduce blood fat, stabilize cholesterol, prevent plaque formation in arteries, and lower the risk of cardiovascular diseases.
Moreover, DHA is indispensable for brain structure and function, promoting cognitive development in children, enhancing focus and memory. In adults and the elderly, omega-3 also helps prevent neurological disorders such as Alzheimer’s disease.
Boosting the Immune System
Selenium prevents cell damage from oxidation, while zinc contributes to the production of white blood cells and proteins necessary to fight bacteria and viruses. Omega-3 reduces inflammation and regulates immune function, thereby enhancing the body’s defense mechanism.
Beneficial for Pregnant Women and Children
The fatty acids in anchovies, especially DHA, positively impact the development of the nervous system and vision in fetuses. Proper consumption of anchovies during pregnancy supports the child’s overall development and provides calcium for the mother to protect her bones and teeth. For children, calcium from anchovies helps prevent rickets and supports height growth.
Rich in Niacin & Vitamin B12
The abundance of vitamin B12 and niacin in anchovies helps maintain a healthy nervous system. These vitamins also aid in preventing depression, fatigue, confusion, and nerve damage.
The Ultimate Superfood: Uncovering the Humble Vegetable with a Calcium Punch
According to nutritional experts, 100g of fragrant lettuce contains a surprising 70mg of calcium, whereas 100ml of bone broth only provides approximately 1.9mg. This comparison has certainly raised a few eyebrows.
Eat More of This Veggie This Summer to Cool Down, Boost Immunity and Absorb Calcium
Previously, everyone thought that this vegetable was only suitable for boiling or making soup, but surprisingly, stir-frying it with garlic creates a delicious and unique flavor profile that will tantalize your taste buds.
7 Superfoods to Boost Hair Growth
“Unleash the secrets to luscious locks with these nutrient-rich foods. Discover the ultimate guide to nourishing your hair from the inside out.”
“4 Beauty Benefits of Milk for Healthy, Youthful Skin”
Drinking a glass of fresh milk every day can be the key to maintaining healthy, youthful skin from within.
“The Superfood Calcium Boost: Nature’s Ultimate Bone-Strengthening Delight”
You won’t believe the nutritional punch packed in these humble, readily-available fruits.
