Anchovy is a type of marine fish belonging to the herring family. This small fish with a gray-blue color is usually 10 to 15 cm long. It inhabits the coastal waters of both hemispheres and has about 15 species. We are more familiar with the European anchovy or the anchovy, which is caught in the Black, Mediterranean and Baltic seas.

Beneficial properties

In terms of nutritional value, the anchovy fillet is equal to meat, and more precisely in terms of the amount of protein it contains. It does not contain carbohydrates at all.

100 grams of anchovy fillet contains:

• Proteins – 20.1 grams;
• Fats – 6.1 grams;

The caloric content of this fish is relatively high – about 135 kilocalories, of which 80 are protein and 55 fat.
Like all marine fish, the anchovy is rich in vitamins and minerals. The amount of iodine and phosphorus in the fillet is particularly high.

The anchovy fillet contains such substances in its composition as:

• Polyunsaturated fatty acids;
• Vitamins;
• Micronutrients;
• Macronutrients;

This small sea fish is a source of many vitamins that are so necessary for the human body:

• Vitamin A;
• From group B /B1, B2, B3, B5, B6, B9, B12/;
• Tocopherol;
• Vitamin K and D;

The macro and microelements in the composition of the anchovy fillet are excellently presented:

• Potassium, phosphorus, calcium, sodium, magnesium;
• Iron, copper, manganese, selenium and zinc;

This marine fish is a good source of vitamin D, which regulates the exchange of calcium and phosphorus in the body.

B vitamins and essential amino acids contained in anchovy fillets are necessary for the normal function of the nervous and digestive systems. This fish is a valuable source of specific antioxidants that regulate blood glucose levels.

Fresh and dried anchovies contain omega-3 fatty acids, which are indispensable for the proper function of the entire human immune system.

In addition, the nutrients in the composition of this fish suppress inflammatory processes and lower cholesterol levels.

Anchovy is particularly useful for the health of the following human organs and systems:

• The thyroid gland;
• The skin;
• The mucous membrane;
• The nervous and digestive system;

Regular consumption of fresh and dried anchovies is an excellent way to prevent cardiovascular diseases.

Thus, summarizing the usefulness of this small sea fish for man, its medicinal properties can also be indicated:

• Lowers the levels of total and “bad” cholesterol in the blood;
• Prevents the occurrence and development of cardiovascular diseases;
• Increases male potency;
• Prevents the formation of blood clots ;
• Restores the normal heart rhythm;
• Improves the lipid profile of the blood;
• Prevents the formation of malignant tumors;


Anchovies cannot cause any harm to human health, except in cases of individual intolerance to the specific food. Thus, with the correct heat treatment, the fillet of this fish can only be beneficial for human health.

Exceptions may be cases of individual intolerance with hypersensitivity to the fillet of this fish. Allergic reactions and intolerance usually occur with significant consumption of dried and salted anchovies.

In addition, the consumption of very large quantities of salted dried anchovies can be dangerous, especially if they are combined with large quantities of beer or alcoholic beverages.

It is important to note that abusing salted anchovies is pointless, as much of the nutritional value and beneficial properties are lost when it is pickled.

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