Anchovies, commonly known as ikan bilis in Singapore, are often underestimated due to their small size. However, these tiny fish are packed with powerful nutrients that can greatly benefit your overall health. In this article, we explore the incredible nutritional content and health advantages of anchovies, and why they deserve a place in your daily meals.
Contents
Top 5 Nutritional Components in Anchovies
Anchovies may be small, but their nutritional value is impressive. Here are five key nutrients that make them a powerful addition to your diet:
1. High in Protein
Anchovies are an excellent source of protein, essential for repairing and building body tissues. A small serving can deliver a substantial amount of protein needed for daily bodily functions.
2. Omega-3 Fatty Acids
Rich in omega-3 fatty acids, anchovies help support heart health, enhance brain function, and promote overall wellbeing. They are considered one of the most accessible oily fish options available.
3. High in Calcium
Despite their size, anchovies are rich in calcium, making them a great option for supporting strong bones and teeth. Calcium is also vital for nerve function and muscle contraction.
4. Iron Content
Anchovies provide a good amount of iron, which helps in forming haemoglobin and transporting oxygen throughout the body. Regular consumption may reduce the risk of iron-deficiency anaemia.
5. Vitamins A and E
Anchovies contain vitamins A and E. Vitamin A helps maintain good vision and immune function, while vitamin E acts as an antioxidant, protecting your cells from damage caused by free radicals.
Health Benefits of Eating Anchovies (Ikan Bilis)
Thanks to their dense nutritional profile, anchovies offer multiple health benefits. Here’s how they contribute to your well-being:
1. Promotes Heart Health
Anchovies are rich in EPA and DHA, types of omega-3 that help:
- Reduce bad cholesterol (LDL)
- Lower the risk of atherosclerosis
- Regulate blood pressure and reduce heart workload
2. Supports Brain Function
The omega-3 fatty acids in anchovies also benefit your brain by:
- Reducing the risk of Alzheimer’s disease
- Improving cognitive function and memory
- Fighting inflammation in brain cells
3. Strengthens Bones and Teeth
Anchovies are calcium-rich, supporting:
- Optimal bone development in children
- Prevention of osteoporosis in adults, especially women post-menopause
- Stronger teeth structure and gum health
Read More : How to Make Anchovy Nasi Liwet: A Taste of Tradition
How to Select and Store Anchovies Properly
Even though anchovies are small, choosing and storing them correctly ensures their freshness and flavour. Here are some practical tips:
1. Choose Fresh Anchovies
Look for anchovies with clear eyes, shiny bodies, and a fresh scent. Avoid those that smell off or appear dull and discoloured.
2. Check In-Store Storage
Ensure the anchovies are kept cold or frozen in-store to preserve freshness. Vacuum-sealed or airtight packaging is ideal to prevent contamination and moisture loss.
3. Monitor Salt Content
Anchovies are often preserved with salt. Check that the salt level is balanced – not overly salty nor too bland – to ensure quality preservation and taste.
4. Store Correctly at Home
Store anchovies in the fridge using an airtight container or vacuum-sealed bag. Consume them as soon as possible to enjoy the best taste and nutrition.
Creative Ways to Cook with Anchovies (Ikan Bilis)
Anchovies are incredibly versatile and can be used in numerous delicious ways. Here are some creative cooking ideas:
1. Use as a Topping
Sprinkle fried ikan bilis over pizza, salads, or pasta for a crunchy, umami-rich finish that enhances flavour and adds protein.
2. Fry with Unique Flavours
Try frying anchovies with sambal belacan, garlic, or soy sauce for a fusion of sweet, spicy, and savoury notes. You can also experiment with flavours like honey-ginger or curry powder for a local twist.
3. Turn Them into Healthy Snacks
Roast anchovies in the oven with a light drizzle of olive oil and your favourite spices. They make for a low-calorie, nutrient-rich snack. You can also mix them with roasted nuts or turn them into crunchy anchovy chips.
Why Anchovies Deserve a Place in Your Diet
Anchovies, or ikan bilis, are more than just a humble fish. They are nutrient-dense, offering protein, omega-3 fatty acids, calcium, iron, and essential vitamins that benefit your heart, brain, bones, and immune system. Including anchovies in your diet is an easy and tasty way to enhance your overall nutrition.
For the highest quality anchovies, we recommend Ikan Bilis from Crystal of the Sea. Carefully processed to preserve taste and nutrients, this product is perfect for your daily meals or as a healthy snack option for the family. Add Ikan Bilis to your menu today and give your loved ones the gift of better health.
Find out more about our products here.
Sources
- https://www.klikdokter.com/gaya-hidup/diet-gizi/6-manfaat-dahsyat-ikan-teri-bagi-kesehatan-tubuh
- https://www.halodoc.com/artikel/kaya-omega-3-ini-manfaat-ikan-teri-untuk-kesehatan
- https://www.alodokter.com/meski-kecil-ikan-teri-mengandung-gizi-penting-untuk-anak-lho
- https://www.freepik.com/premium-photo/dried-anchovy-white-background_19262029.htm
