Anchovies are not only tasty but also rich in beneficial nutrients such as omega-3 fatty acids, protein, and essential vitamins. Their consumption can have a positive impact on health by supporting cardiovascular function and promoting overall well-being.
They contain:
- Omega-3 fatty acids – beneficial for the heart and nervous system;
- Vitamin D – supports bone health;
- Calcium – important for teeth and bones;
- Iron – contributes to normal blood formation.
Nutritional Value
In 100 grams of anchovies, there are about 210 calories, 29 grams of protein, 11 grams of fat, and less than 1 gram of carbohydrates.
The glycemic index of anchovies is 0, and the glycemic load is minimal.
Lipid Profile
Anchovies are a source of healthy fats, mainly polyunsaturated and monounsaturated. Their lipid profile includes the following types of fats:
- Saturated fats: about 20% of the total fat content.
- Monounsaturated fats: approximately 30% of the total fat content.
- Polyunsaturated fats: about 50% of the total fat content, including:
- Omega-3 (ALA): about 1-2%.
- Omega-3 (DHA and EPA): about 40-45%.
- Omega-6 (LA): less than 1%.
- Omega-6 (AA): less than 1%.
Interesting Facts About Anchovies
There are several species in the world. The most well-known are the European anchovy (Engraulis encrasicolus) and the Pacific anchovy (Engraulis mordax), each having its own characteristics and habitats.
They play an important role in ocean ecosystems. They are a crucial link in food chains, serving as food for many predatory fish, seabirds, and mammals.
They have been used in cooking for thousands of years. Ancient Romans already used them to make garum sauce, which was a popular delicacy in antiquity.
They are an important fishery. Anchovy fishing has significant economic importance in countries such as Spain, Italy, and Portugal.
Flavor enhancers. Their extract is often added to sauces and broths to enhance flavor, similar to how soy sauce is used.
Diverse coloring. Depending on the species, their coloration can vary from silver to greenish or bluish shades.
