Inexpensive, packed with nutrients and delicious, canned anchovies might just become your new health ally. Yet this little fish is often overshadowed by its more popular cousins like salmon or sardines. A mistake, according to Dr. William Berrebi, gastroenterologist and hepatologist, who praises its benefits in an Instagram video. With just 50 g of anchovies, you cover 100% of your daily omega-3 needs. These essential fatty acids play a key role in the prevention of cardiovascular disease, reduction of inflammation and healthy brain function. But that’s not all!
A concentrate of protein and iron
Anchovy has nothing to envy of red meats: with 23 g of protein per 100 g, it rivals beef in providing the amino acids necessary for muscle building and the immune system.
Another significant advantage: its iron content. With 4.6 mg per 100 g, it helps prevent iron deficiency anemia, particularly in women and people following a vegetarian or pesco-vegetarian diet.
How to include anchovies in your diet?
Canned anchovy is a convenient and tasty option. Here are some ideas to take advantage of it:
- On toast with a drizzle of olive oil for a Mediterranean snack;
- In pastas, notably the famous puttanesca recipe;
- As a tapenade, mixed with olives and capers for a gourmet aperitif;
- On a pizza, to enhance the taste of a Neapolitan classic;
- In a Niçoise or Caesar salad, where it brings an irresistible salty touch.
A food to consume in moderation
The only downside: canned anchovies are often high in salt. Excessive consumption can pose a problem for people suffering from hypertension, heart or kidney failure. To limit this effect, choose less salty versions or rinse them before consuming them.
Eating fish is essential for a balanced diet. ANSES recommends 140 g of lean fish and 160 g of fatty fish per week. So why not add some anchovies to your next meal?