Anchovies: benefit and harm
Anchovies are small marine fish related to herrings.Their scales have a gray-blue color, the length of the body is 15-20 cm. More than 15 species of anchovies are found in the deep waters of the seas around the world, mainly in the North Atlantic;In our country the fish that are caught in the Baltic Sea are most often eaten.
Because of its high protein content, anchovy is comparable in nutrition to meat, so it becomes an indispensable grade of fish when recruiting the weight of athletes and when recovering from injuries and surgeries.At the same time the caloric content of the product is very low, which allows you to eat it and sitting on a diet.In addition, anchovy is rich in various biologically active substances, giving it an abundance of useful properties.
Composition and caloric content
The ratio of protein-fat-carbohydrates in anchovies is strongly biased towards proteins and is 77: 23: 0 .By weight of proteins in the product, 20.1 g, fats - 6.1 g per 100 g of anchovy offal;There are no carbohydrates in this fish.
Like other varieties of sea fish, anchovies are rich in vitamins, micro and macro elements, and other biologically active compounds.The most abundant fish fillets are iodine and phosphorus, necessary for the normal functioning of the immune system and the health of the skeleton.
The anchovy consists of the following vitamins:
- vitamins of group B - thiamin, riboflavin, nicotinic, pantothenic and folic acids, pyridoxine, vitamin B12;
- tocopherol is a potent antioxidant;
- Vitamin K - is necessary for normal blood clotting and calcium crystallization with bone growth;
- vitamin D.
The fillet is rich in almost complete list of macro-elements - it includes potassium, calcium, phosphorus, magnesium and sodium.Contained in it and some trace elements - iron, zinc, selenium, manganese, copper and other minerals. However, the most important properties of anchovies are the high content of polyunsaturated fatty acids Omega-3, which are important for the functioning of the body's immune system.
To ensure that the fish do not lose their properties, use anchovies for food with vegetables. In addition, do not salve them - this method of cooking also deprives the product of most of the benefits.
One of the main beneficial properties of anchovies is their high nutritional value, which does not result in a noticeable weight gain of .In addition, the fish is well absorbed by the body, the intestine absorbs almost all the beneficial substances contained in it.Anchovy dishes are easy to eat without creating a load on the gastrointestinal tract and not leading to heaviness in the abdomen - because of these properties this product can be recommended to people of younger and older ages, as well as recovering from severe illnesses.
The substances contained in the fish have a healing effect on the most diverse human organs. :
- thyroid - normal functioning of the thyroid gland requires iodine, which is rich in anchovy, so it is recommended for hypothyroidism;
- skin - on its condition has a positive effect of vitamin D;
- nervous system - B group vitamins normalize its work, strengthen the central nervous system and help combat various nervous disorders;
- gastrointestinal tract;
- organs of the cardiovascular system.
Biologically active compounds and omega-3 fatty acids help with the following health problems:
- increased blood cholesterol level, including leading to the formation of plaques;
- problems with potency;
- increased thrombogenesis;
- pathologies of the cardiovascular system - first of all, violations of the normal rhythm of the heartbeat( tachycardia, bradycardia, arrhythmia, etc.);
- deficiency of thyroid hormones.
It is known that Omega-3 fatty acids not only shift the lipid balance towards "good" fats, lowering the level of cholesterol in the blood, but also reduce the risk of developing cancer.The same effect has vitamin E, which is a strong antioxidant.
Anchovies for the younger generation are especially useful - they strengthen the bone system, promote faster mass collection, prevent the slowdown in physical development with insufficient nutrition or poor ecology of .Anchovy fillet is useful for brain work - it improves intellectual activity, which is important in training.Children are recommended to eat about 200 g of anchovies a day, or 10 fish.
Harm and contraindications
It is widely believed that marine fish can be harmful to the body due to the content of mercury and toxins in it.In part, this is true, because the pollution of the oceans has a significant impact on marine life.However, this does not apply to anchovies;As studies show, these fish accumulate much less poisonous compounds than other varieties of fish.This is due to the relatively short life cycle, which is about 4 years.
Although the anchovy itself is harmless, parasites that often live in its body can cause harm.In order not to become infected, before using the fillet for food, it should be carefully processed - cook, fry or freeze.
Anchovies cooked in the form of salted or smoked snacks for beer are especially harmful, since such dishes contain an increased amount of sodium, which violates the water-salt balance in the body.Depending on the manufacturer, one fish can contain up to half the normal daily sodium intake.To remove excess salt, before drinking, soak the fish in water for half an hour.
Processed or fresh fish does not cause any harm to the body if there is no individual intolerance.
Advice and recommendations
Since recently, anchovies have started not only to be used as food, but also used in cosmetology.In Japan, the production of cosmetic anti-aging substances based on an extract from fish components began.
It is believed that proteins improve the regeneration of the epidermis and help fight inflammation, and fatty acids and tocopherol prevent the occurrence of age-related wrinkles, improve skin color and make it smoother.In addition, the cream based on the extract of anchovies can protect against sunburn.