Anchovy
Anchovy are a group of small, common forage fish in the family Engraulidae. There are over 140 species of anchovy found in marine waters worldwide. Anchovies are small, green fish with blue reflections on their bodies from a silver-colored longitudinal stripe down their sides. They typically range in size from 2 to 40 cm long as adults.
Anchovy Overview
- Species: Over 140 in the Engraulidae family
- Color: Green fish with blue stripe along sides
- Size: Varying from 2 to 40 cm as adults
- Habitat: Coastal brackish waters globally
- Behavior: Form large schools in shallow waters
- Diet: Plankton and fish larvae
- Lifespan: Varies with species up to 5-7 years
Anchovy play an important ecological role as a key food source for larger predatory fish, whales, dolphins, and seabirds. Some species are commercially fished for fishmeal and fish oil. With proactive fisheries management, anchovy populations can be maintained at sustainable levels.
Health Benefits of Anchovy
Despite their small size, these nutritionally mighty fish can provide impressive health benefits. In just a 3-ounce serving, anchovy provide:
- 17g of protein
- 4g of omega-3 fatty acids
- 111 calories
- Over 100% of the daily value for vitamin B12
- High amounts of niacin, selenium, calcium, and iron
The Benefits of Omega-3 Fatty Acids
Omega-3s have been connected to improved heart and brain function in many scientific studies. The high amounts found in anchovy make them a smart choice for supporting both cardiovascular and cognitive health.
- Heart Health: Omega-3s significantly reduce triglycerides, raise HDL cholesterol, and prevent blood clots, reducing the risk of cardiovascular disease.
- Brain Health: Omega-3s support brain cell structure and function. They reduce the risk of cognitive decline.
- Inflammation: Omega-3s have anti-inflammatory effects that alleviate chronic inflammatory conditions.
- Eye Health: Omega-3 DHA is vital for good vision and reduces the risk of age-related macular degeneration.
- Mental Health: Omega-3s may reduce the risk of depression, anxiety, and ADHD symptoms.
Additionally, omega-3s may help prevent certain cancers, support healthy pregnancies, and improve overall well being.
Low Mercury Levels
Larger, long-lived fish often have high mercury content, making them risky options. Especially for pregnant women and young children, high mercury fish should be avoided. However, tiny anchovies sit low on the aquatic food chain, accumulating only minimal amounts of heavy metals like mercury during their relatively short lifespans.
By choosing anchovy and other smaller fish, you avoid dangerous mercury exposure while still reaping the healthy fats that fish provide.
Good things really do come in small packages, especially when we’re talking about anchovy!
