Age Defying

    Subscribe to Updates

    Defy age with the latest products, procedures, nutrition info, and longevity research with one convenient email. We'll never spam you. Promise.

    What's Hot

    Youthful Skin Elixir: Retinol Serums for Anti-Aging

    January 20, 2023

    Nighttime Hero: What Retinol Night Serum Can Do for You

    January 12, 2023

    Forever Young: All About The Best Anti-Aging Creams

    January 5, 2023
    Age Defying
    SURPRISE ME
    • Products
    • Nutrition
    • Health & Wellness
    • Procedures
    • Longevity Research
    Age Defying
    Home » Are Anchovies Good for Anti-Aging?

    Are Anchovies Good for Anti-Aging?

    AgeDefying StaffBy AgeDefying StaffApril 12, 2022Updated:January 29, 2023
    Facebook Twitter Pinterest LinkedIn Tumblr Reddit WhatsApp Email
    anchovies in a brown bowl
    Share
    Facebook Twitter LinkedIn Pinterest WhatsApp Email
    Table of Contents
    1. What Are Anchovies?
    2. Nutritional Features
    3. Health Benefits Of Anchovies
    4. How Do Anchovies Taste?
    5. Ways To Love Anchovies
    6. Recipe Ideas For Anchovies
    7. Anchovies Side Effects
    8. Substitutes For Anchovies
    9. Anchovies: Habitat, Size, Weight, Appearance
    10. Final Thoughts

    What Are Anchovies?

    Anchovy fish, often called `The Forage Fish,’ is a gracefully thin fish that belongs to the `Engraulidae’ Family. They are very small-sized fish and are called forage fish for this reason, and they are foraged by large sea animals, sea birds, and marine mammals. The Black Sea, Mediterranean Sea, and Indian, Atlantic, and Pacific oceans, are home to these tiny fishes. Therefore, the world’s supply of anchovy fish comes from these oceans and seas.

    Anchovy fish is globally available, and it comes easy on the pocket. They can always be added to pizza, pasta, salad, and much more, making the taste more delicious. Anchovy fishes have various health benefits and also helps in anti-aging. Although their size is small and so are their bones, the canned anchovies can be cooked and eaten with their bones, but when cooked, the bones and all of the tinned anchovies will crumble or “dissolve,” leaving only the essence.

    Anchovies are generally sized from 5 to 8 inches long. There are more than 100 species available across the Mediterranean sea, Pacific, and Atlantic oceans. The Mediterranean Sea has an abundance of Anchovy fish, which is an essential part of the European, Middle Eastern, and North African cuisines. Unlike salmon, tilapia, sardines, and catfish, Anchovies are not farmed. Instead, anchovies are captured on open seas, which protects them from the harmful substances used in the cultivation of other farm fish. As a result, anchovies are extremely long-lasting for storing purposes.

    Anchovies are tiny, nutrient-dense fish with a long list of health advantages. They can be used in a variety of dishes and meals. They are packed with a variety of clinical nutrients too, such as Omega 3 fatty acids, Vitamin E, Selenium, and Vit-B3 are the ones that are found in anchovies in abundance.

    Nutritional Features

    Anchovies are packed with a lot of clinical nutrition in their small sizes. According to USDA, FoodData Central a 2-ounce of anchovy fish which may equal 45-grams provides:

    • 95 Calories
    • 13 grams of protein
    • 4 grams of Fat
    • 56% of the daily value of Vitamin B3
    • 55% of the daily value of Selenium
    • 16% of the daily value of Vitamin B12
    • 12% of the daily value of iron
    • 8% of the daily value of Calcium

    Anchovies provide a high amount of Vitamin B3 or niacin, which is essential for the development of energy in our bodies. They also provide amounts of Selenium, an essential mineral to keep your heart healthy and important for bone health.

    This mineral-infused small fish is also a good source of iron and Calcium. Iron is an essential part of the blood and the transportation of oxygen from the lungs. Calcium is responsible for making your bones strong. 

    This fish is also rich in Omega-3 Fatty acids and has many health benefits. Anchovies are classified as oily or fatty fish and tuna, salmon, sardines, and mackerel due to their high concentration of Omega 3 fatty acids. 

    On the other hand, these shiny silverfish have a long list of health virtues, including the ability to lower the chances of cardiovascular disease, maintain cardiovascular health, bones, and teeth, and reduce body fat, among other things.

    fresh anchovies in a grouping

    Health Benefits Of Anchovies

    Anchovies have several health benefits. Let’s take a look below.

    Rich In Omega 3 Fatty Acids

    Anchovies may well be high in omega-3 fatty acids, an essential fatty acid that can help reduce the risk of heart diseases and cognitive problems. Research reveals that Omega 3 fatty acids help in weight loss, make the immune system strong, and maintain eye health. 

    The American Heart Association advises people to include fatty fish like anchovies or sardines in their diet once a week. If you can’t eat fish, you should replace it by having fish oil or omega 3 fatty acid supplements as a substitute. Anchovies are believed to be a good source of omega-3 fatty acids, a two-ounce serving containing about 951 milligrams. This indicates that one can of anchovies will suffice to complete your regular omega-3 fatty acid intake.

    Omega-3 fatty acids are required for the creation and function of brain cells. Their lack has been related to increased brain aging, dementia, Alzheimer’s disease, and depression.

    The anti-inflammatory effects of omega-3 fatty acids and the antioxidative features of Selenium may help combat cancer by reducing tumor growth and spread.

    Improve Heart Health

    Omega-3 fatty acids and Selenium are found in anchovies, which may help improve cardiovascular health. In addition, daily consumption of 566 mg of DHA and EPA together could reduce the risk of dying from heart ailment by 37%, according to an elderly study. A 2-ounce (45-gram) can of anchovies can comfortably provide that proportion of omega-3 fatty acids.

    As Omega 3 fatty acids are rich in anchovies, they can help in the reduction of cholesterol, triglycerides levels, and inflammation. They improve the function of blood vessels and blood flow to the heart resulting in a reduced risk of stroke and heart attack.

    Research has shown that low selenium levels in the human body can increase the risk of multiple heart problems. Due to its antioxidant ability, which reduces oxidative stress and inflammatory responses associated with heart illnesses, having Selenium in your diet may lessen your risk of heart disease.

    Rich in Protein

    Having a protein-rich diet can aid in lowering blood glucose levels as well as regulating sugar present in blood in diabetic patients. Proteins also prove to be of great help in managing weight and shedding some pounds. 

    An adult woman needs 46 grams of protein in a day, while an adult man requires 56 grams. According to the USDA, anchovies may offer up to 13 grams of protein per serving. You may be able to attain your daily protein requirements if you combine it with lentils, beans, and perhaps other protein-rich meals.

    anchovies in oil in a white dish

    Great for Skincare

    Having a Protein-rich diet on a daily or even weekly basis can aid in maintaining healthy skin. Anchovies can be your best friend in this regard. They will also aid in preventing acne due to their anti-inflammatory properties, stop the skin from premature aging, and reduce the appearance of wrinkles on your face. The anti-aging benefit of anchovies is because of the abundance of omega 3 fatty acids. In addition, omega 3 fatty acids can also help in the healing of many skin problems like psoriasis and others.

    Great For Weight Loss

    Anchovy fish is a saltwater fish, and they have a high protein content and low caloric count. It makes them suitable and perfect for people who want to lose weight. 

    Incorporating fish into your diet will help you in weight loss because the increased levels of protein present in fish can reduce the production of ghrelin (the hunger hormone) and thus prevent you from overeating.

    Improves Bone Health

    Anchovies hold a plethora of health benefits. Having vitamins, minerals, proteins, Vitamin D, calcium, and vitamin A present in anchovies can help build strong bones and prevent osteoporosis and other osteopathic conditions. Calcium and vitamin A also have properties to fight bone degradation. Calcium is also essential for having strong and healthy teeth.

    Boost Brain Health

    As you age, your brains’ age declines, meaning reduced brain health and function. Having a protein-rich diet and omega 3 fatty acids in your diet can help prevent brain conditions common in old age such as dementia, Alzheimer’s disease, and other neurodegenerative conditions.

    According to studies, people who eat fish at least once a week have more grey matter, the brain’s principal functional part, in the areas of the brain that control emotion and memory.

    curled anchovies on a plate

    Aids In Tissue and Cell Repair

    Anchovies, which are high in protein, have historically been recognized to help with cell metabolism, connective tissue repair, and regrowth. Increased protein diets may also aid in weight loss, blood sugar control, and the development of bones, muscles, cartilage, and tissues. Ultimately, they can significantly improve your body’s capacity to repair.

    Improves Eye Health

    Vitamin A boosts and maintains healthy eyes, and anchovy fishes are a great source of vitamin A. International Journal of Ophthalmology and Eye Health conducted research reporting Pan-Asian cuisines have a variety of anchovy sauces on their menus that have protective qualities against glaucoma and macular degeneration cataracts. Having anchovies in your diet can bless you with many benefits. Thus, they help in anti-aging to a great extent. 

    Anti-Inflammatory Effects

    Anchovies’ omega-3 fatty acids may have significant anti-inflammatory capabilities, preventing various chronic inflammatory illnesses. Incorporating anchovies into your daily intake may thus aid in the reduction of inflammation and, in turn, other medical conditions.

    Rich In Iron

    US Department of Health and Human Services states that 20 grams of fresh anchovy fish contain 12 percent of the daily value of iron for men and women. Iron is recognized for improving blood circulation and promoting oxygen delivery all across the body. It may also assist cells in producing higher energy and assisting white blood cells in killing bacteria to defend the body from infectious diseases.

    How Do Anchovies Taste?

    Anchovies have a pungent smell that can still be present in a meal if they are not well cooked. However, most food enthusiasts and scientists refer to these little fishes of the herring family as umami, a nearly indescribable taste that exists in addition to the salty, sweet, sour, and bitter senses. It has a savory flavor, but it is so intense that it stays in your mouth for longer periods. Anchovies are believed to have a fifth taste, which is known as umami. It is found in foods rich in amino acids glutamate. 

    Anchovies have a specific fishy taste, therefore, comparing them with other food would be inappropriate. They are used in various popular dishes, particularly in the US. Chefs normally use it as a secret ingredient to enhance flavor. 

    anchovies in oil arranged on a plate

    Ways To Love Anchovies

    Raw Anchovies

    Many people love to eat raw anchovies. However, they should be cleaned properly for this purpose to minimize the risk of getting sick.

    Asian Cuisine

    Many Asian restaurants and cuisines have added anchovies to their menus as sides and separate dishes such as Japanese sambal, Vietnamese nuac mom, and Thai nam pla. 

    Condiments and Sauces

    Anchovies have been used to make anchovy sauce for many years. There are many other recipes with which you can prepare your side condiments and sauces, including anchovies, to double the flavor. These can also be added in soups, noodles, or  as pizza toppings.

    Cooked Anchovy

    Anchovies can be cooked with several other dishes; they can also be grilled or roasted. Fried anchovies taste more salty but flavorful. You can always prepare a dish you like with anchovies. 

    Canned Anchovies

    The easiest and simplest way of getting anchovies is by getting the oil-packed tins. They are half-cooked and mostly deboned, which makes them ready to eat. Using salted anchovies, you can make your oil-packed can version. You have to remove them from the tin and thoroughly wash them to eliminate any extra salt. After that, dry them and marinate them in milk, white wine, or water for almost 30 minutes to make them soft. Debone, dry, and preserve them in oil until they’re ready to eat.

    anchovies on a cutting board

    Recipe Ideas For Anchovies

    Anchovies are a type of meaty fish that can be bought in cans or tins, packed in olives, or wrapped in crepes. Anchovy puree is a popular flavoring used for salad dressings, sauces, and soups. 

    If you cannot tolerate anchovies’ smell, try adding them to your pasta or salads. It tastes heavenly in Caesar salads. But here are some ideas for you:

    • To add flavor to any of your meals, try mixing them with your pasta and sandwiches.
    • You can make anchovy dip by grinding them with almonds, garlic, mustard sauce, etc.
    • Make a quick appetizer by layering anchovy fish fillet on bread with some cheddar or parmesan cheese, and enjoy!
    • Have them as your pizza topping.
    • Have a nutrition-rich breakfast by adding them to your eggs.

    Anchovies Side Effects

    As well as health benefits, anchovies do have some side effects too, which are as follows:

    High Blood Pressure

    Consuming higher amounts of canned anchovies may lead to higher blood pressure levels due to the high amount of sodium found in canned anchovies. Sodium can elevate blood pressure and be a leading cause of heart ailments.

    Neurotoxins

    Domoic acid is a form of marine biotoxin found in the gut of anchovies. It is a lethal toxin. Excessive amounts of domoic acid can cause amnesic shellfish poisoning in human beings.

    Anisakiasis

    Anisakiasis is a parasitic infection. This infection is acquired by consuming raw forms of seafood or saltwater fish. It is often known as Herring worm disease. The larvae of the worms accumulate in the human gut and cause symptoms like nausea, abdominal pain, and vomiting.

    Substitutes For Anchovies

    Many food lovers don’t like this healthy fish mainly because of its pungent taste and smell. But there are always substitutes for everything? A great replacement for anchovies is Worcestershire sauce. Crazy right? If you didn’t know, Worcestershire sauce’s main ingredient that gives it the typical salty, sour taste is Anchovies. You can add this sauce to your favorite Caesar salad and savor the meal.  

    anchovies in oil in a tin can

    Anchovies: Habitat, Size, Weight, Appearance

    Many people confuse European anchovy with Atlantic sardine, but they are not the same. They have arrived from two different families of sea animals and have unique features of their own.

    Scientific Classification

    Anchovies belong to the family ofEngraulidae, the Genus is Engraulis and the species name is E. encrasicolus. 

    Habitat

    Anchovies can only be found in warm waters and are exceptionally rare in chilly or extremely warm oceans. The European anchovy can be spotted along the European and African shores, as well as in the Mediterranean Sea, Black Sea, and Azov Sea.

    Appearance

    The body of the anchovy is elliptical, with a barbed tail and a single dorsal fin. Anchovies possess gray color on their back, green on the upper side, while their belly is silver in color.

    Size And Weight

    Anchovies are smaller in size. Their size ranges from 5 inches to 6 inches long. The maximum length could be 8 inches long. They weigh between 1.5 to 1.7 ounces.

    Age

    Anchovies can healthily survive in oceans and seas for up to three years. 

    Final Thoughts

    Anchovies are considered to be fatty and oily fish because it has higher levels of omega 3 fatty acids such as EPA and DHA. According to the latest research, a high daily intake of omega-3 acids in form of a diet or supplements may help prevent the symptoms of aging by inhibiting inflammation and increasing cellular protection during and after the oxidative stress period of your skin. Hence, providing a healthy-looking and younger skin.

    AgeDefying Staff

    Related Posts

    Why You Should Try The Anti-Aging Mediterranean Diet

    December 9, 2022

    Fruit And Vegetable Supplements: How They Can Help You With Aging

    May 25, 2022

    How Can Millet Flour Help You With Aging?

    May 13, 2022

    Nectarine vs. Peach: Which Can Help You Fight Aging?

    April 28, 2022

    Is Vital Proteins Good To Fight Aging?

    April 26, 2022

    How Can the Plum Fruit Help You Fight Aging?

    April 15, 2022

    Comments are closed.

    Get updates. Live better. Defy Age.

    Defy age with the latest products, procedures, nutrition info, and longevity research with one convenient email. We'll never spam you. Promise.

    Our Picks

    Youthful Skin Elixir: Retinol Serums for Anti-Aging

    January 20, 2023

    Nighttime Hero: What Retinol Night Serum Can Do for You

    January 12, 2023

    Forever Young: All About The Best Anti-Aging Creams

    January 5, 2023

    Veggie Young: How a Vegetarian Diet Reduces Aging

    December 26, 2022
    • Products
    • Nutrition
    • Health & Wellness
    • Procedures
    • Longevity Research
    The information on this site is for information and entertainment purposes only. We are not responsible for any outcome arising from using the information on this site. We participate in various affiliate programs, which means we may earn a commission on any purchases made using our links.

    Copyright 2022 AgeDefying. All rights reserved. Terms & Privacy | Submit A Pitch

    Type above and press Enter to search. Press Esc to cancel.

    We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept All”, you consent to the use of ALL the cookies. However, you may visit "Cookie Settings" to provide a controlled consent.
    Cookie SettingsAccept All
    Manage consent

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
    CookieDurationDescription
    cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
    cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
    cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
    cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
    cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
    viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
    Functional
    Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
    Performance
    Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
    Analytics
    Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
    Advertisement
    Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
    Others
    Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
    SAVE & ACCEPT