Good for your eyes and also prevents dementia?... As you age, make sure to include anchovies in your diet.
Heart health
Anchovies are rich in omega-3 fatty acids, which help strengthen the heart. According to a study, the abundant omega-3 fatty acids in anchovies lower triglyceride levels and slow the buildup of plaque in the arteries. They are also known to help reduce blood pressure, as well as decrease blood clotting, potentially lowering the risk of stroke.
Effective for women going through menopause
As you age, it becomes increasingly important to consume foods that are good for your bones. For women, bone mass decreases rapidly during menopause. Eating anchovies at this time is beneficial. Anchovies are high in calcium, which helps strengthen bones and prevent osteoporosis and metabolic syndrome. Dried anchovies contain more calcium than fresh ones, approximately 3 to 4 times higher. Additionally, eating anchovies with burdock root can enhance calcium absorption in the body, and pairing them with green chili peppers can supplement fiber, vitamin A, C, and iron.
Positive impact on mental health
The components such as DHA and EPA, which are abundantly contained in anchovies, activate brain cells. Additionally, cognitive functions overall improve brain functions such as memory and learning ability. It prevents blood acidity and facilitates nerve transmission, thereby preventing insomnia and depression. Furthermore, according to a study by Harvard Medical School, people who consume the most omega-3 fatty acids, which are abundant in anchovies, have lower levels of beta-amyloid protein, a marker of Alzheimer's disease.
Thyroid protection
Anchovies are also rich in selenium. It is recommended that adolescents and adults consume 55 micrograms of selenium daily. Looking at previous studies, selenium has a protective effect on the thyroid gland. If selenium deficiency occurs, it can cause problems with the thyroid, but regular consumption of anchovies can help prevent health issues related to the thyroid.
Eye health
Experts recommend that men consume 1.6 grams of omega-3 fatty acids per day, and women 1.1 grams. Anchovies contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). According to research, a diet rich in these omega-3 fatty acids can reduce the risk of developing age-related macular degeneration. 100 grams of anchovies contain approximately 8.5 mg of niacin. This niacin helps repair damaged cells and also supports eye health.
Rich source of protein
Looking at the nutritional profile of anchovies, one plate contains 13g of protein. Consuming more protein-rich foods can promote a feeling of fullness, aiding in weight loss. A diet rich in protein also helps maintain muscle mass and prevents regaining weight after weight loss.