Powerful Benefits of Anchovies for Body Health

Even though they are small in size, anchovies are rich in nutrition, you know! Following are the various benefits of consuming anchovies for body health!

Even though they are small in size, anchovies are many people’s favorite side dishes. Usually, this fish is cooked with peanuts, made into pepes or liwet rice, or mixed with petai.

This small fish contains protein, fat, calcium, iron, phosphorus, potassium, sodium, zinc, vitamin A, copper and various B vitamins. This nutritional content makes anchovies good for consumption.

What are the benefits of anchovies for body health? The following is a list of its potential if consumed properly:

1. Maintain and Repair Body Tissue

A total of 100 grams of anchovy contains 10.3 grams of protein. This content makes anchovies a high source of protein.

This is in line with what Dr. Gia Pratama, “Anchovies contain high-quality protein, which is important for the growth, maintenance, and repair of body tissue.”

2. Strengthens Bones

“Anchovies are rich in the minerals calcium and phosphorus, which are important for healthy bones and teeth,” explained Dr. Gia.

The calcium and phosphorus in anchovies have a positive effect on bone growth, and make this tiny fish useful in fighting bone degradation. 

The calcium in anchovies is also known to help strengthen and maintain healthy teeth until old age.

3. Maintain heart health

“Anchovies are a source of omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). “Omega-3 fatty acids have an important role in maintaining heart health,” explained Dr. Gia.

The benefits of anchovies come from the ability of omega-3 fatty acids to reduce the presence of bad cholesterol (LDL) in the arteries. If bad cholesterol levels can be reduced, your chances of developing atherosclerosis, heart attack and stroke will be reduced. 

4. Protects Brain Health

“Omega 3 fatty acids not only protect the heart from problems but are also able to maintain brain health,” said Dr. Gia.

The reason is, brain cells can experience decreased function due to inflammation. Well, omega-3 fatty acids, which act as anti-inflammatories, can prevent further inflammation in brain cells. 

So, it can be concluded that if you have sufficient intake of omega-3 fatty acids, one of which is by consuming anchovies, you can reduce the risk of Alzheimer’s disease and dementia.

5. Healthy skin

Anchovies contain omega 3 fatty acids which apparently have benefits for the skin. So, these fatty acids protect the skin from damage caused by sunlight. 

This is also associated with a reduced risk of skin cancer caused by excessive sun exposure. In addition, the anti-inflammatory abilities of these fatty acids can also help reduce the severity of acne.

6. Reduces the risk of eye disease

As many as 100 grams of anchovies contain 13 mcg of vitamin A (retinol). This vitamin from anchovies is popular for its health benefits on the sense of sight.

So. Vitamin A can help reduce the risk of age-related decline in eye function (macular degeneration) and cataracts. Both of these eye problems can cause blindness.

7. Helps Lose Weight

If you are on a diet, consuming anchovies is allowed. As long as this food is served in a healthy way and the portions are appropriate. A total of 100 grams of anchovy contains 170 calories.

Anchovies contain protein, vitamins and minerals that can help make your diet healthy. People who eat high-protein foods may feel full longer. 

Consuming protein foods can also increase metabolism, allowing the body to burn fat more efficiently.

8. Prevent anemia

Iron deficiency can cause anemia, which is characterized by fatigue, weakness, and decreased immune function. Likewise, when the body lacks vitamin B12, the risk of megaloblastic anemia can increase.

As explained by Dr. Gia, “Anchovies contain iron, a mineral that is important for the formation of red blood cells and the transport of oxygen throughout the body. Anchovies are also a source of vitamin B12 which is important for red blood cell production.”

This means that consuming anchovies can provide benefits in the form of preventing anemia because of the iron and vitamin B12 content in them.

9. Supports Muscle and Nervous System Function

“Apart from bones, calcium is also needed for muscle function and the nervous system,” said Dr. Gia.

The benefits of anchovies are greater because they also contain various B vitamins, selenium, potassium and sodium. Optimal muscle and nervous system function helps you carry out optimal activities every day. 

10. Maintain a healthy pregnancy

Anchovies are low-mercury fish that are safe for pregnant women to consume. Based on its nutrients, anchovies can help pregnant women meet their nutritional needs, such as potassium, folate and iron.

The nutrients in anchovies can provide benefits for pregnant women in increasing blood cell production and supporting fetal growth in the womb. 

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