Have you ever wondered about the nutritional value of anchoveta? This small fish, abundant in the Peruvian sea, is an exceptional source of omega-3, proteins and essential minerals. Its regular consumption strengthens the immune system, improves cardiovascular health and can prevent neurodegenerative diseases. It has existed for more than 9,000 year and it is a key food in the diet of the inhabitants of the Peruvian coast, maintaining its relevance to this day. 

In this article, you will learn more about its history, benefits, nutritional composition, and the best ways to include it in your diet. 

A historical and gastronomic resource: anchoveta 

The oldest vestiges of anchoveta consumption in Peru have been found in the Zaña Valley (Lambayeque Region), dating back to between 9,700 and 9,200 B.C. In archaeological sites such as Huaca Prieta (La Libertad), Caral, El Paraíso and La Paloma, anchoveta appears as a food of great relevance since the Archaic period.  

With the arrival of the Spaniards, this fish continued to be highly valued. The chronicler Bernabé Cobo recounted in 1653 how huge schools of anchoveta were easily caught, reflecting their abundance in the Peruvian sea. 

Omega-3 and protein in anchoveta: keys to good health 

One of the main attributes of anchovy is its richness in omega-3 fatty acids, which are fundamental for cardiovascular health. These fatty acids help to reduce bad cholesterol (LDL) levels and increase good cholesterol (HDL), favoring the proper functioning of the circulatory system. 

In terms of protein content, anchoveta is a high-quality source of protein, ideal for muscle growth and tissue repair. Its consumption is especially beneficial for students and athletes, as it provides the essential amino acids that the body needs to maintain good physical and intellectual performance. 

Vitamins and minerals: essential for the organs 

Far aside from its contribution in fatty acids and proteins, anchoveta is rich in essential vitamins and minerals: 

• Vitamin A: Critical for vision, the immune system, and skin health. 
• Vitamin C: It is a powerful antioxidant that strengthens the immune system and stimulates collagen production. 
• Calcium and phosphorus: Fundamental elements for the strengthening of bones and teeth. 
• Iron: Indispensable for the production of hemoglobin and the prevention of anemia. 

How does anchoveta improve your health? 

Regular consumption of anchoveta provides multiple health benefits, including: 

• Contributes to the prevention of neurodegenerative diseases: Its high content of omega-3 has been shown to be key to preventing Alzheimer's and improving cognitive function, according to studies by the Ministry of Production. 
• Improves cardiovascular health: Thanks to its omega-3 content, it reduces the risk of heart disease and regulates blood pressure. 
• Strengthens the immune system: Its vitamins and minerals strengthen the body's defenses. 
• Promotes cognitive development: It is a key food for the proper functioning of the brain. 
• Prevents anemia: Its high iron content helps avoid deficiency of this mineral. 
• Contributes to bone health: The combination of calcium, phosphorus and vitamin D is ideal for strengthening bones. 

Delicious ways to include anchoveta in your diet 

Anchovy is a versatile ingredient in Peruvian cuisine, appreciated for its flavor and nutritional benefits. It can be enjoyed fresh, canned or dried, and adapts to a wide variety of recipes such as the following: 

• Anchoveta ceviche 
• Stews and soups 
• Salads 
• Pasta and rice 

Interesting facts about anchoveta 

According to the Peruvian Sea Institute (IMARPE), a 100-gram serving of anchoveta contains approximately 19.1% protein, 8.2% lipids and 70.8% water, which makes it highly nutritious and easily digestible. 

Its regular consumption is also associated with the prevention of certain types of cancer, such as colon, rectum and breast, thanks to its anti-inflammatory compounds. 

It is an abundant species on the Peruvian coasts, promoting accessible consumption for the population. 

Thanks to its high availability on the Peruvian coasts, anchoveta plays a key role in the country's food security. Its accessibility and nutritional richness make it an excellent option for combating malnutrition and guaranteeing a balanced diet in low-income communities. 

Why should anchovy be in your daily diet? 

The nutritional value of anchoveta makes it an essential food for a balanced and healthy diet. Its high content of omega-3, proteins, vitamins and minerals makes it ideal for strengthening health at different stages of life. Incorporating anchovy into your daily diet is an effective and accessible way to improve overall well-being and take advantage of all its benefits.