![]() ![]() The high omega-3 fatty acid and selenium content of anchovies may benefit heart and brain health and reduce cancer risk. Their deficiency has been linked to accelerated brain aging and an increased risk of dementia, Alzheimer’s disease, and depression ( 22, 23, 24). Omega-3 fatty acids are essential for brain cell formation and functioning. Omega-3’s anti-inflammatory effect and selenium’s antioxidant properties may play a role in fighting different types of cancer by preventing the growth and spread of tumors ( 19, 20, 21). Other potential benefitsĪnchovies omega-3 and selenium content may provide some additional benefits, including: High protein diets also help preserve lean body mass and help maintain weight loss by promoting a lower weight regain than low protein diets ( 16, 17, 18). When you look at anchovies’ nutritional profile, they boast a pretty good amount of protein, with 13 grams in one serving ( 2).Įating more protein-rich foods as part of an overall balanced diet may promote weight loss, as eating this nutrient helps you feel full ( 14, 15). Increasing your selenium intake may lead to a reduction in heart disease risk due to its antioxidant capacity, which lowers oxidative stress and inflammation associated with heart disease ( 12, 13). ![]() Research has linked low selenium levels to an increased risk of heart disease. You can easily obtain that amount of omega-3’s from a 2-ounce (45-gram) can of anchovies ( 11). In fact, one older study found that a daily intake of 566 mg of DHA and EPA combined could lower the risk of death from heart disease by 37%. Omega-3 fatty acids may help improve blood pressure, cholesterol, inflammation, and triglyceride levels, as well as blood vessel function and blood flow to the heart to lower the risk of heart attack and stroke ( 8, 9, 10). May improve heart healthĪs previously mentioned, anchovies boast omega-3 fatty acids and selenium - nutrients that may help reduce your risk of developing heart disease. Nevertheless, the nutrients found in these fish offer numerous health benefits. Most of anchovies’ benefits are associated with their individual nutritional compounds, not anchovies themselves. SummaryĮven in a small serving, anchovies deliver key nutrients, including niacin, selenium, iron, calcium, and the omega-3 fatty acids EPA and DHA. ![]() Together, omega-3 fatty acids, vitamin B3 and selenium are responsible for most of anchovies’ health benefits. Just a 2-ounce (45-gram) can of anchovies provides 924 mg of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) combined, which is more than the same amount of salmon ( 2, 7). In fact, they’re considered oily or fatty fish along with salmon, tuna, sardines, and mackerel. What’s more, anchovies are rich in omega-3 fatty acids. Calcium is important for strong bones ( 5, 6). Your body needs iron to transport oxygen from your lungs. They’re likewise sources of the minerals iron and calcium. They also contain large amounts of selenium, a mineral involved in heart, thyroid, immune, and bone health ( 3, 4).
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