What Are the Health Benefits of Anchovies?

Anchovies are small fish that abound in temperate oceans all around the world. Although also found in colder ocean regions, their numbers are not as plentiful or concentrated as in warm waters. Anchovies are very popular as an edible variety of oily fish. Anchovies are mostly used for flavoring purposes and added to a lot of other dishes and used as ingredients in food seasoning and dressing products. They are also consumed in their canned, salted and dried forms but their popularity as an edible fish rests mainly upon their flavoring property. Besides ranking high on the seasoning factor, anchovies are also believed to have a lot of health benefits when consumed in any of their aforementioned forms. The following segment takes you on an informative tour of anchovies' nutrition and health benefits.

Anchovies Nutrition

As in the case with all oily fish, anchovies pack a lot of nutritional value and share some common health benefits of fish oil with other oily fish such as salmon, mackerel, trout, herring and tuna. Following are some of the key nutrients and related health benefits that can be availed of on consumption of anchovies:-

Selenium
Anchovies are a rich source of selenium which is an extremely heart-friendly mineral. Selenium plays the role of a micronutrient in keeping us healthy by preventing the arteries from hardening and keeps blood vessels healthy. This is extremely essential for maintaining cardiovascular health and preventing strokes. Selenium also ensures that the thyroid functions normally and maintains the health of those cells in the body that partake of thyroid hormones. Recent studies have shown that sufficient amounts of selenium in the body lowers the risk of various types of cancers such as those of the skin, lungs, prostate and stomach.

Polyunsaturated Fatty Acids
By now, most of us are well aware of the health benefits of consuming oily fish. These benefits are attributed primarily to various 'good' fats, such as omega 3 fatty acids, that the bodies of these fish contain. Polyunsaturated fats are not called essential fatty acids for nothing! These fats are extremely effective in cutting down the risk of cardiovascular disease by half when consumed in healthy amounts and on a regular basis as they are known to keep harmful cholesterol levels in check. These fats also reduce the risk of various cancers and discourage the growth of malignant tissues inside the body. Being an oily fish variety, anchovies are also loaded with beneficial polyunsaturated fats.

Potassium
Potassium plays an important role in safeguarding the health of nerves and the brain in order for them to function properly. Healthy potassium levels are also necessary for maintaining musculoskeletal health as this mineral has a key role to play in facilitating smooth muscle function and makes sure that musculoskeletal structures are able to undergo contractions when necessary. A decline in smooth muscle contraction functions can lead to serious consequences such as cardiovascular abnormalities or failure of organs or physiological systems that involve muscular contractions such as the gastrointestinal tract.

Essential Vitamins
Similar to most other oily fish varieties, anchovies are a rich source of the three powerhouse vitamins - A, D and E. Both Vitamin A and D are necessary for promoting and maintaining skeletal health besides keeping the immune system up and running in perfect condition. Vitamin E, along with Vitamin A, is a key nutrient in maintaining dermal health and promoting overall health and wellness of the body and the mind by acting as potent antioxidants.

Calcium and Proteins
Yes, it's true. Anchovies, like most fish and other lean meat alternatives, are a rich source of beneficial proteins and abound in calcium as well. While adequate protein intake ensures that your muscle and skin tissues remain in sound health and the damaged ones get replaced with healthy ones in little time, healthy calcium intake is also necessary to ensure that your bones remain strong. A robust skeletal structure which does not give in to the threat of osteoporosis coupled with abundant proteins resources for accentuating lean muscles - what more could you ask for in a dietary source if you're committed to lose fat and gain a lean, sinewy physique?

So, you see, great things do come in small packages! That reminds me of an interesting fact about the health benefits of raw and dried anchovies - they're believed to be potent aphrodisiacs! However, there are some things that you need to be aware of before you go on an anchovy-stocking spree and turn your refrigerator into a cold storage of sorts. Delicious and healthful as they might be, anchovies may also lead to certain health problems if caution not assumed when shopping for these. You see, anchovies, like a lot of shellfish varieties, contain certain toxic chemicals such as domoic acid and traces of heavy metals like lead and mercury. Hence, they must be sourced from reputed and reliable vendors only. Also, anchovies are among the top purine rich food items and, as such, should be consumed in moderation if you suffer from gout or joint pain and care about keeping your uric acid levels under control.