Anchovies (engraulidae)

Table of Contents

Other names

Anchovy Powder
Anchovy Oil
Whole Dried Anchovies

Synopsis

Anchovies are small, oily fish belonging to the family Engraulidae, commonly found in saltwater coastal regions around Europe, Asia, and the Americas. Popular species include Engraulis encrasicolus (European anchovy) and Engraulis japonicus (Japanese anchovy). Anchovies are widely known for their strong, salty flavor, often preserved by curing in salt or oil, and used in culinary staples like Caesar dressing, tapenade, and fermented fish sauces.

Nutritionally, anchovies are a dense source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which support cardiovascular health, brain function, inflammation regulation, and eye health. They are also rich in complete protein, calcium (especially when eaten with bones), iron, selenium, and vitamins B12, D, and A. Their small size and short life cycle mean anchovies tend to accumulate lower levels of mercury and other contaminants, making them one of the cleanest seafood sources of essential fatty acids.

In functional and integrative nutrition, anchovies are prized for supporting heart health, cognitive performance, joint mobility, and healthy lipid metabolism. Regular consumption may help lower triglycerides, reduce blood pressure, and protect against arrhythmias. Anchovies are also a valuable source of natural calcium and phosphorus, which support bone strength, and selenium, which plays a key role in thyroid function and antioxidant defense.

Historical Use:
Anchovies have been used for thousands of years, both as food and as a flavoring and preservation medium. In Ancient Rome, anchovies were the key ingredient in garum, a fermented fish sauce used as a universal condiment. Garum was prized not just for taste but also for its digestive and health-promoting properties, reflecting a traditional belief in the health benefits of fermented and umami-rich foods.

In Traditional Chinese and Japanese diets, small fermented fish—similar to anchovies—have long been used in broths, condiments, and tonics to support vital energy, digestion, and blood health. These traditions valued whole fish (including bones, organs, and skin) for their mineral content and warming properties, often used to strengthen the kidneys and nourish the blood.

In Mediterranean folk medicine, anchovies were included in heart-healthy, nutrient-dense diets that emphasized longevity and vitality, particularly among fishing communities. The combination of omega-3s, protein, and micronutrients made anchovies a core food for physical resilience.

Today, anchovies remain a nutritional powerhouse in a small package, valued for their sustainable sourcing, bioavailable nutrients, and long-standing role in culinary medicine. They are a staple in heart-smart, anti-inflammatory, and Mediterranean-style dietary approaches.

Uses: Health Conditions

Aging (prevention) (Neither)
Alzheimer's Disease (Neither)
Arteriosclerosis (Scientific)
Arthritis (Neither)
Body Building (Scientific)
Cardiovascular Disease (Scientific)
Cholesterol (high) (Neither)
Circulation (poor) (Neither)
Depression (Scientific)
Dementia (Neither)
Fat Metabolism (poor) (Scientific)
Fatty Liver Disease (Neither)
Hypertension (Neither)
Inflammation (Scientific)
Macular Degeneration (Scientific)
Memory and Brain Function (Scientific)
Metabolic Syndrome (Scientific)
Osteoporosis (Neither)
Triglycerides (high) (Scientific)
Anemia (Scientific)
Calcium Deficiency (Scientific)
Cancer (prevention) (Neither)
Cancer (natural therapy for) (Neither)
Cancer Treatment (reducing side effects) (Neither)
Colds (general) (Neither)
Colds (prevention) (Neither)
Convalescence (Neither)
Diabetes (Neither)
Digestion (poor) (Neither)
Fatigue (Neither)
Gout (Neither)
Headache (general) (Neither)
Migraine (Neither)
Muscle Tone (lack of) (Neither)
Nervousness (Neither)
Pain (general remedies for) (Neither)
Stress (Neither)
Ulcers (Neither)
Protein Digestion (poor) (Neither)
Weight Loss (Neither)

Body Systems

Brain (Science)
Joints (Science)
Skin (Science)
Arteries (Traditional)
Blood (Traditional)
Circulatory System (Traditional)
Digestive System (Traditional)
Eyes (Traditional)
Heart (Traditional)
Immune System (Traditional)
Liver (Traditional)
Nerves (Traditional)