sea food

Anchovy

Anchovies are a fatty fish which makes them an excellent source of heart-healthy omega-3 fatty acids. Omega-3's are becoming known for their anti-inflammatory effects as well as their ability to lower triglyceride and cholesterol levels. They're also thought to reduce the risk of heart disease. These tiny fish pack real nutritional punch when it comes to heart health!

Anchovies are a small, oily fish prevalent in the Atlantic, Indian and Pacific oceans. They can be enjoyed in salads, pasta dishes and on pizza. Aside from boasting a salty flavor, anchovies provide an excellent source of nutrition for your body. Anchovies should be enjoyed in moderation due to their elevated sodium count.

• Health benefits of anchovies: They're low in mercury and other toxins

Many people are concerned about eating seafood due to the risk of contaminants such as mercury, PCB's, and dioxanes. Because anchovies are a small fish with a short life span, they're less likely to accumulate significant levels of mercury. In rare cases, anchovies can be a source of a toxin known as clupeotoxin which can cause serious neurological symptoms and even death. Other plankton-eating fish can also be a source of this toxin.

•  They're high in protein and low in calories

Anchovies are an excellent source of protein. Five anchovies have nine grams of protein and only fifty-five calories. Adding a few to a salad can make it more filling, so you're less likely to overindulge on other foods. They're also free of carbohydrates which make them a popular choice for the low carb dieter.

•  Vitamins and Minerals

Anchovies are a good source of calcium for building strong bones and reducing blood pressure. It's also rich in selenium, a trace mineral which may play a role in cancer prevention. In terms of vitamins, they're an excellent source of niacin, a B vitamin important for health of the nervous system, skin, and digestive tract.

Unfortunately, anchovies are also high in sodium and cholesterol which means they should be eaten in moderation, particularly if you have a history of hypertension, elevated cholesterol levels, or heart disease. Look for them in little glass jars and small metal tins on grocery store shelves.

Anchovies are a small, oily fish prevalent in the Atlantic, Indian and Pacific oceans. They can be enjoyed in salads, pasta dishes and on pizza. Aside from boasting a salty flavor, anchovies provide an excellent source of nutrition for your body. Anchovies should be enjoyed in moderation due to their elevated sodium count.

• Vitamin A

One serving of anchovies, 100 g, provides the body with approximately 50,000 international units, or IU, of vitamin A. According to the National Institutes of Health Office of Dietary Supplements, vitamin A plays an important role in vision, bone growth, reproduction and cell division, while helping to regulate the immune system by promoting healthy surface linings of the eyes and the respiratory, urinary and intestinal tracts.

• Calcium

Anchovies provide a rich source of calcium. A 100-g serving of anchovies can provide up to 147 mg of calcium. Calcium is essential for the development and maintenance of healthy bones and teeth.

• Potassium

If you are looking to add more potassium into your diet, anchovies are a suitable option. They provide the body with approximately 383 mg of potassium per serving. Potassium is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function.

• Selenium

Anchovies are rich in selenium with about 36 mcg per serving. Selenium is used for diseases of the heart and blood vessels, including stroke and hardening of the arteries, or atherosclerosis, as well as for helping prevent cancer of the prostate, stomach, lungs and skin,reducing blood pressure  reports MedlinePlus.