Benefits of anchovies and information on the nutritional properties of anchovies.  Discover the qualities of this delicious blue fish.

The anchovy is undoubtedly one of the most used and known by many families’ fish.  Although in the form of preserves (smoked, with oil or pickled) it is possible to find them practically all year round in supermarkets, the truth is that their best season is between the months of April to June, when we want to buy them fresh at the fishmonger.

It is a blue fish, which belongs to the Engraulidae family and is also known by the names of anchovies, anchovies and bocartes. As you surely know, they have a small and relatively elongated body, with a silver-colored belly and a green or gray-blue back.

Nutritional properties of anchovy

First of all, we must bear in mind that anchovy is a blue fish, so it is a food rich in omega-3 fatty acids, an ideal type of healthy fat in a balanced diet.

It also provides proteins of high biological value (approximately 20% of its weight), so that its protein content is quite similar to that found in meat or eggs.

In relation to its content in other essential nutrients, vitamins (especially vitamin A, D, E and K) and minerals (such as potassium, iron, sodium, magnesium, phosphorus and calcium) stand out above all. In addition, among the different vitamins that it provides, we must also name the presence of group B vitamins (B2, B3, B6, B9 and B12).

Calories 139 kcal
Protein 20 g
Carbohydrates 0.1 g
Total fat 6 g
Vitamins Minerals
Vitamin A 31 mcg Iron 1 mg
Vitamin B2 0.25 mg Match 215 mg
Vitamin B3 7.5 mg Magnesium 28 mg
Vitamin B9 8.7 mcg Potassium 318 mg
B12 vitamin 1.9 mcg Iodine 20 mg
Vitamin D 7 mg

Benefits of anchovies or anchovies

One of the main benefits of anchovies is undoubtedly due to its very high content of omega-3 fatty acids; as you know, a type of healthy fat that helps prevent cardiovascular disease, prevent the formation of thrombi and clots, and lower high levels of cholesterol and triglycerides.

Thanks to its content of fat-soluble vitamins (such as vitamin A and D), it is a food that helps improve vision health, improves resistance against infections, promotes calcium absorption and participates in the production of hormones. Sex and liver enzymes.

Its magnesium and vitamin A content make it an interesting food when it comes to improving immunity. In addition, due to its iron content, it is useful to prevent iron deficiency anemia.

It also provides folic acid, an essential vitamin in the diet of pregnant women.


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