What Are The Benefits in Eating Anchovies?

For such a small fish, anchovies are surely tasty. However, have you ever wondered if these tiny fish have any health benefits at all? Are you chomping on additional calories without the added benefits that you are supposed to get out of your diet?

Anchovies contribute in keeping your heart healthy. They also help lower toxins and bad cholesterol levels. These tiny fish also help in keeping healthy skin, strengthening teeth, and losing weight. The vitamins and other nutritional benefits from this fish species reduce the risk of muscular degeneration and osteoporosis.

Getting to Know Anchovies

There are more than 100 species of this foraging saltwater fish spread across the Indian, Atlantic, and Pacific Oceans. They are usually caught in large quantities as they swim in large schools. Anchovies are a big part of North African, European, and Middle Eastern cuisines because this fish is largely caught in the Mediterranean.

There are people who find anchovies unappetizing. However, you may want to consider adding this to your pizza, salad dressing, and sandwiches if you have certain health concerns. The fact that it has some good health benefits should help you appreciate it more.

Nutritional Benefits You Get From Anchovies

Despite being tiny, this fish is packed with protein, vitamins, and minerals. It has zinc, sodium, potassium, phosphorous, magnesium, iron, and calcium. It is also a good source of vitamin K, vitamin E, vitamin A, vitamin B6, vitamin B12, vitamin C, folate, riboflavin, niacin, and thiamine. You also get certain amounts of cholesterol and fatty acids when you eat this fish species.

Benefits in Eating Anchovies

Since this fish contains a considerable amount of protein, vitamins, and minerals; this fish provides the following health benefits:

Promotes Healthy Heart

Anchovies have polyunsaturated fats, which is responsible for the reduction of bad cholesterol that accumulate in the arteries, which makes you susceptible to heart problems like strokes, heart attacks, and atherosclerosis.

Aside from polyunsaturated fats, anchovies are also a good source of omega-3 fatty acids, which helps eliminate harmful cholesterol from the body by inhibiting it from getting stuck and bound on the arterial walls.

Helps in Repairing Tissues and Cells

Protein is one of the substances that our body turns to when it comes to the repair and regrowth of cells and connective tissues. Anchovies are a rich source of protein and having it in your meals helps boost your body’s capacity to regenerate and heal itself.

Helps You to Have Smoother Complexion

As a good source of omega-3 fatty acids, vitamin E, and selenium, anchovies help in the maintenance of smooth complexion. This is why it is a good addition to your diet especially if you are prone to breakout or have early signs of premature aging such as having wrinkles.

Reduces the Risk of Osteoporosis

Vitamins and minerals found in anchovies help in the building stronger bones. This makes it a big proponent for preventing osteoporosis and many kinds of bone conditions. Calcium and Vitamin A, which are both found in this fish as well, are great components of bone growth and thus, beneficial in keeping your bones healthy and avoiding rapid bone degradation. To add to this, calcium is also great for keeping your teeth healthy so you can keep your pearly whites strong for a longer amount of time.

These are only some of the best benefits that can be had in eating anchovies. For people who are on a diet, this fish is also great for weight loss since it has a low calorie count despite having all these nutritional benefits.

Finally, smaller fish have lower toxins compared to the larger varieties. This has a lot to do with the fact that they have a shorter life span. Thus, it is safe and healthy to eat all at the same time. If you think anchovies are weird, you best think again.


  1. https://www.organicfacts.net/health-benefits/animal-product/health-benefits-of-anchovies.html
  2. http://www.livestrong.com/article/359826-what-are-the-health-benefits-of-anchovies/
  3. http://healthyeating.sfgate.com/health-benefits-anchovies-2748.html
  4. http://www.livestrong.com/article/368113-are-anchovies-good-for-you