ANCHOVIES HEALTH BENEFITS AND NUTRITION FACTS

Posted in HEALTH BENEFITS AND MINERALS

 

Health Benefits:

Heart Health:

Anchovies have been found to contain large amounts of polyunsaturated fats, which can reduce the presence of “bad” cholesterol (LDL cholesterol) that build up in the arteries and increase your chances of artherosclerosis, heart attacks, and strokes. Omega-3 fatty acid, found in large quantities in anchovies, actually strips away unhealth cholesterol and inhibits it from binding to the walls of arteries, thereby helping it be eliminated from the body. This study was done regarding the elements found in species found near Turkey, one of the major distributors and cultures that consume anchovies.

Skin Health:

As mentioned, anchovies are great sources for essential fatty acids, like omega-3 fatty acid, which is also known as “good cholesterol”, as well as for vitamin-E and minerals like selenium. All of these nutrients have been shown to promote healthy skin, which means that adding anchovies as a regular part of your diet can help you maintain a smooth complexion, prevent breakouts, and even reduce the chances of developing the wrinkles associated with premature aging. Vitamin E can also help protect against sunburn, thereby helping to reduce chances of skin cancer.

Tissue and Cell Repair:

Proteins can be found in great numbers in anchovies, and they have long been known to benefit the functioning and efficiency of cell metabolism and connective tissue repair and regrowth. Adding anchovies into your diet can be a major boost to your body’s ability to heal itself.

Bone Health:

          The vitamins and minerals found in anchovies provide many health benefits, including helping to build strong bones and prevent the risk of osteoporosis and other bone conditions. The calcium and vitamin-A that is found in anchovies positively effect bone growth, which make these tiny fish quite beneficial in fighting bone degradation. Calcium is also integral in the protection of teeth from weakening, keeping them strong and healthy well into old age.

Weight Loss:

Anchovies have significant amounts of protein and a low calorie count, which makes them ideal for people trying to lose weight. Increased levels of protein can often produce satiety, which prevents overeating, and it provides you with ample nutrition and health benefits, without pouring in extra calories!

Prevents Toxicity:

One of the major dangers of eating too much fish is the high level of mercury and other environmental toxins that can often be found in their bodies. Smaller fish have far fewer toxins, particularly due to their short life span, and therefore add far less toxins to your body than larger fish, while still providing many of the same nutritional benefits!

anchovyinfoEye Health:

As stated above, anchovies are rich in vitamin-A, which has been studied intensively as it relates to eye health. High levels of vitamin-A have been linked to reduced appearance of eye degradation and macular degeneration, as well as cataracts, so eat some anchovies and protect your eyes!

Nutrition Facts:

Serving Size 100g

 

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Calories

210

 

Total Fat

9.71g

15%

·         Saturated Fat

2.203g

11%

Cholesterol

85mg

28%

Sodium

3668mg

153%

Total Carbohydrate

0g

0%

·         Dietary Fiber

0g

0%

·         Sugar

0g

~

Protein

28.9g

~

Vitamin A

 

1%                  

Vitamin C

 

0%

Calcium

 

23%                

Iron

 

26%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

VITAMINS

Vitamin A

40IU

1%

  • Retinol equivalents

12μg

~

  • Retinol

12μg

~

  • Alpha-carotene

0μg

~

  • Beta-carotene

0μg

~

  • Beta-cryptoxanthin

0μg

~

Vitamin C

0mg

0%

Vitamin D

68IU (2μg)

11%

  • D2 Ergocalciferol

~IU (~μg)

 

  • D3 Cholecalciferol

68IU (1.7μg)

 

Vitamin E

3.33mg

16%

Vitamin K

12.1μg

15%

  • K1 - Dihydrophylloquinone

~

  • K2 - Menaquinone-4

~μg     

~

Vitamin B12

0.88μg

15%

Thiamin

0.078mg

5%

Riboflavin

0.363mg

21%

Niacin

19.903mg

100%

Pantothenic acid

0.909mg

9%

Vitamin B6

0.203mg

10%

Folate

13μg

3%

  • Folic Acid

0μg

~

  • Food Folate

13μg

~

  • Dietary Folate Equivalents

13μg

~

Choline

85mg

~

Lycopene

0μg

~

Lutein+zeazanthin

0μg

~

MINERALS

Calcium

232mg

23%

Iron

4.63mg

26%

Magnesium

69mg

17%

Phosphorus

252mg

25%

Sodium

3668mg

153%

Potassium

544mg

16%

Zinc

2.44mg

16%

Copper

0.339mg

17%

Manganese

0.1mg

5%

Selenium

68.1μg

97%

Water

50.3g

~

Ash

11.1g

~

Fatty Acids

 

 

Omega 3 to Omega 6 Ratio

6.05

 

Omega 6 to Omega 3 Ratio

0.17

 

Total Omega 3s

2191mg

 

18D3 Linolenic

17mg

 

18D3CN3 Alpha Linolenic(ALA)       

~mg

 

18D4 Stearidonic (SDA)

78mg

 

20D3N3 Eicosatrienoic       

~mg

 

20D5 Eicosapentaenoic(EPA)

763mg

 

22D5 Docosapentaenoic(DPA)

41mg

 

22D6 Docosahexaenoic(DHA)

1292mg

 

Total Omega 6s

362mg

 

18D2

362mg

 

18D2CN6 Linoleic(LA)          

~mg

 

18D2CLA Conjugated Linoleic(CLA)

~mg

 

18D3CN6 Gamma-linolenic (GLA)

~mg

 

20D2CN6 Eicosadienoic      

~mg

 

20D3N6 Di-homo-gamma-linolenic (DGLA)

~mg

 

20D4N6 Arachidonic (AA)

~mg

 

22D4 Adrenic (AA)

~mg

 

ESSENTIAL AMINO ACIDS

Tryptophan

324mg

116%

Threonine

1266mg

121%

Isoleucine

1331mg

95%

Leucine

2348mg

86%

Lysine

2653mg

126%

Methionine

855mg

117%

Cystine

310mg

108%

Phenylalanine

1128mg

129%

Tyrosine

975mg

111%

Valine

1488mg

82%

STATS

Percent of Daily CalorieTarget

(2000 calories)

10.5%

Percent Water Composition

 

50.3%

 ANCHOVY  FISH RECIPES

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