Small fish have a different charm compared to large fish. They contain unique trace nutrients specific to small fish, and consuming their bones and spines together is effective for calcium supplementation. Especially beneficial for middle-aged women after menopause who are prone to osteoporosis or joint weakness. Let's learn about three types of small fish that are good for health.

 

▷Anchovies=Anchovies contain a large amount of calcium. The calcium content per 100g of anchovies is 2,486mg. Calcium is an essential nutrient for bone health, but our bodies do not produce it naturally. That is why it is important to consume the appropriate amount of calcium daily. The Korean Society for Bone and Mineral Research recommends that people under 50 years old consume 1,000mg of calcium daily, and those over 50 should consume 1,200mg. Meanwhile, when stir-frying anchovies, nuts are often added. However, these two are not nutritionally compatible. Nuts like walnuts and almonds contain phytic acid, which inhibits calcium absorption.

▷Smelt=Smelt contains a large amount of minerals that promote the secretion of digestive juices, making it good for indigestion. It also activates liver function and brightens the eyes. Smelt contains iron, which is beneficial for anemia. It is effective in preventing tinnitus, forgetfulness, and dizziness. Smelt contains selenium, which has antioxidant properties and helps prevent aging. It also contains essential amino acids, which boost immunity. It is best to eat smelt fresh and directly caught as sashimi. However, if cooking at home, try lightly frying the smelt or marinating it. When mixed with various vegetables and seasoned with spicy soy sauce, it becomes a spicy smelt salad.

 

Anchovy = Anchovy is a high-protein food containing about 25g of protein per 100g. It is also rich in omega-3, vitamin D, calcium, and other nutrients.

It is filling. All proteins help maintain satiety for a longer period and assist in muscle growth, making them effective for healthy weight management. Proteins boost metabolism, and when metabolism is high, calories are burned more easily, leading to weight loss. Additionally, proteins take longer to break down compared to other nutrients, requiring more energy. Therefore, proteins not only aid in weight loss but also help people preserve muscle mass while reducing calorie intake, maintaining overall health. Furthermore, omega-3 increases good cholesterol (HDL) levels and lowers bad cholesterol (LDL) levels, improving blood flow and lipid profiles.

 

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I'm not very familiar with anchovies.

I ate icefish a few times during winter thanks to my younger sibling.

It was crispy and tasty.

The easiest thing to access is definitely anchovies~

 

It's delicious, isn't it?