lautnusantara.comIndonesia, as a maritime nation, possesses an abundance of marine natural resources, one of which is anchovies. Despite their small size, anchovies provide a wealth of health benefits due to their exceptionally high nutritional content. This fish is known to inhabit coastal waters and estuaries with a salinity level of around 10–15%. Anchovies live in large schools, ranging from hundreds to thousands of individuals, and vary in body length between 6 and 9 cm.

Morphology of Anchovies

Morphologically, anchovies have a fusiform (elongated and rounded) or slightly laterally compressed body shape. A distinctive feature of this fish is the silvery-white stripe that runs from the head to the tail, giving it a unique and attractive appearance. Its caudal fin is forked and not connected to the anal fin. Anchovy scales are small, thin, and easily shed. The upper jawbone extends to the gill slit, and teeth are found on the jaws, palatine, pterygoid, and tongue.

The small size of anchovies makes them very practical to consume whole, making them an excellent source of calcium and protein. Thanks to their rich nutritional content, anchovies offer numerous health benefits for the body.

Nutritional Content of Anchovies

Anchovies are a food rich in essential vitamins and minerals. One of their primary nutrients is vitamin B3, or niacin, which plays an important role in converting food into energy. In addition, anchovies contain a high amount of selenium—an essential mineral that supports heart health, thyroid function, the immune system, and bone health.

Anchovies are also rich in other important minerals such as calcium and iron. Iron is necessary for transporting oxygen from the lungs to the rest of the body, while calcium is vital for building and maintaining strong bones. Moreover, anchovies are a source of omega-3 fatty acids, known for their benefits to heart and brain health. Below are more details on the benefits of anchovies:

1. Improving Heart Health

Anchovies contain omega-3 fatty acids and selenium, both of which can provide significant benefits for heart health. Omega-3 helps regulate blood pressure, reduce bad cholesterol, and improve blood vessel function and blood flow to the heart, thereby lowering the risk of heart attacks and strokes. Selenium also has antioxidant properties that can reduce oxidative stress and inflammation associated with heart disease.

2. Preventing Thyroid Disorders

In addition to heart health, the selenium in anchovies also helps maintain thyroid health. The thyroid gland produces hormones that regulate the body’s metabolism. A lack of selenium can lead to thyroid dysfunction, and consuming anchovies can help meet the body’s daily selenium requirement.

3. Supporting Eye Health

Anchovies are rich in omega-3 fatty acids, which are essential for maintaining healthy eyes. Adequate omega-3 intake can help reduce the risk of macular degeneration, a condition that can impair vision with age.

4. Preventing Alzheimer’s Disease

The omega-3 fatty acids in anchovies also play an important role in maintaining brain health. Research from Harvard Medical School shows that omega-3 consumption can lower levels of beta-amyloid protein, a key marker of Alzheimer’s disease. Thus, regular consumption of anchovies can help reduce the risk of degenerative diseases such as Alzheimer’s.

5. High in Protein

Anchovies are also a good source of protein, containing about 13 grams per serving. Protein is important for building and repairing body tissues and can aid in weight management by preserving lean body mass.

Anchovies are not only delicious and convenient to eat, but also rich in nutrients beneficial to health. With their high content of vitamins, minerals, omega-3 fatty acids, and protein, anchovies can be an important part of a healthy diet that supports heart, thyroid, eye, and brain health, while helping maintain strong bones and muscles. Considering their many benefits, anchovies are a food worth consuming regularly as part of a daily diet.

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