Often relegated to the role of seasoning on a pizza or in a tapenade sauce, the anchovy is however a real nutritional treasure hidden at the bottom of our cupboards. This little Mediterranean fish, available at a low price, is today rehabilitated by Doctor William Berrebi for his many health benefits. And contrary to popular belief, he has nothing to envy to the stars of the sea like salmon or mackerel.
Anchovies, a low -cost nutrient concentrate
Available in several forms – fresh, with salt, oil – anchovies keeps most of its nutritional assets even once set in box. Note that 50 grams are enough to cover the recommended daily intake in EPA and DHA, these famous omega-3 fatty acids essential to the proper functioning of the heart, the brain and the nervous system.
Doctor Berrebi recalls that its omega-3 content is certainly a little lower than that of mackerel or salmon, but remains “interesting” in the context of regular consumption. Added to this is a very complete mineral profile: iron, calcium (up to 542 mg/100 g), phosphorus, iodine, selenium. Precious contributions, especially for people who consume little meat or dairy products.
A serious protein alternative to meat
If the anchovy caused a sensation in terms of lipids, it also impresses on the protein side. With around 23 grams per 100 grams, it rivals with certain red meats while being more digestible and much less rich in saturated fats. A boon for people who want to reduce their meat consumption without sacrificing protein intake.
“”Anchovies can be eaten natural with bread, it can decorate a pizza …“Explains the doctor. He integrates perfectly into a pesco-vegetary diet, and makes it possible to diversify the sources of animal protein. It is also a good way to prevent certain deficiencies, especially in iron, frequent in women or athletes.
A practical health ally for everyday meals
In addition to its nutritional qualities, anchovies is a champion of practicality. Its preserves in fact keeps an ingredient easy to store, keep long and prepare quickly. It raises the simplest dishes, from the focaccia salad, passing by pasta or homemade tartinades. An option of choice for express meals and improvised aperitifs.
Doctor Berrebi recommends integrating it into weekly fatty in oily fish, up to 140 grams per week. An easy -to -reach amount, which can be distributed over several meals. And as it costs much less than salmon or tuna, it is also a clever choice for those who want to eat better without exploding their budget.