Don't Underestimate It Just Because It's Small! 3 Small Fish Good for Middle-Aged Women

Small fish have a different appeal compared to large fish. You can consume micronutrients unique to small fish, and eating them along with the bones is effective for calcium supplementation. They are particularly beneficial for middle-aged women who have gone through menopause and suffer from osteoporosis or weakened joints. Let's take a look at three types of healthy small fish.

 

▷Anchovy= Anchovies contain a large amount of calcium. The calcium content is 2,486 mg per 100 g. Although calcium is an important nutrient for bone health, our bodies do not produce it naturally. This is why it is important to consume an adequate amount of calcium every day. The Korean Society for Bone Metabolism recommends consuming 1,000 mg of calcium daily for those under 50 and 1,200 mg daily for those 50 and older. Meanwhile, anchovies are often stir-fried with nuts when making stir-fried anchovies. However, these two are not a good nutritional match. This is because nuts such as walnuts and almonds are rich in phytic acid, which interferes with calcium absorption.

Smelt= Smelt contains a large amount of minerals that promote the secretion of digestive juices, making it beneficial for indigestion. It also activates liver function, helping to improve eyesight. Smelt is rich in iron, which is good for anemia. It is effective in preventing tinnitus, forgetfulness, and dizziness. Smelt contains selenium, which acts as an antioxidant, thus preventing aging. It also contains essential amino acids, which boost immunity. The best way to eat smelt is raw (sashimi) if you catch it and consume it immediately. However, if you are cooking it at home, try lightly frying it or seasoning it. Seasoning it with various vegetables and gochujang (spicy chili paste) creates seasoned smelt.

 

▷Sardine= Sardines are a high-protein food containing approximately 25g of protein per 100g. They are also rich in Omega-3, Vitamin D, calcium, and more.

Proteins are effective for healthy weight management as they maintain a long-lasting feeling of fullness and aid in muscle building. Protein boosts metabolism, and a higher metabolism leads to efficient calorie burning, making weight loss easier. Additionally, protein takes longer to break down than other nutrients, requiring more energy. Therefore, protein not only helps with weight loss but also allows people to maintain physical health by preserving muscle mass while reducing calorie intake. Furthermore, Omega-3s improve blood circulation and triglyceride levels by raising good cholesterol (HDL) and lowering bad cholesterol (LDL).

 

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I don't know much about sardines,

I've eaten smelt a few times in the winter thanks to my younger sibling.

It was savory and tasted good,

As expected, anchovies are easy to find.

 

It tastes good, right?