Protein
Anchovies
8/10 Strong evidence
Tiny oily fish typically cured in salt or oil; deliver concentrated omega-3s with very low mercury exposure.
Active compounds
-
EPA and DHA
Reduce inflammatory eicosanoids; precursors to specialized pro-resolving mediators
Helps with
Practical tips
- Preparation
- Add to dressings, sauces, and pizza for umami flavor with omega-3 benefit
- Recommended amount
- 2-4 fillets several times weekly
- Absorption
- Oil-packed retains omega-3s well; rinse salt-cured to reduce sodium
- Cautions
- High sodium content; people with hypertension should moderate intake