Anti-Inflammatory Properties Of Anchovies

Introduction

Inflammation can feel extremely uncomfortable and painful, yet it is our body’s natural healing process. However, when these symptoms become too much to bear, they could potentially lead to chronic conditions. Many of us resort to using anti-inflammatory supplements from the store to manage these issues. Were you aware that there's an ingredient right at your local grocery store with anti-inflammatory properties? Yes, it's anchovies! Adding anchovies to your meals is a natural way to combat inflammation and improve your well-being. This article will delve into the specifics of how and why incorporating anchovies into your diet can alleviate inflammation. 

Symptoms of inflammation

It is important to differentiate the symptoms of inflammation from those caused by other causes. These include:¹

• Tenderness in a specific area
• Fatigue
• Fever
• Redness
• Swelling
• Pain
• Loss of function

Explanation of symptoms

Tenderness in a specific area indicates localised inflammation, often resulting from injury or infection. Fatigue and fever are systemic signs, reflecting the body's widespread inflammatory response. Redness and swelling occur due to increased blood flow and fluid accumulation in the inflamed tissues. Pain is a direct result of the pressure on nerves and the release of inflammatory mediators. Loss of function typically happens in severe cases, where inflammation affects joint movement or muscle strength.¹

Causes of inflammation 

Inflammation may be induced by a variety of circumstances, ranging from simple illnesses such as the common cold to more serious issues such as autoimmune diseases. In both cases, the immune system is on the attack, white blood cells (WBCs) have been activated at the site of infection or damage, and hormones are produced to expand blood vessels, which is frequently accompanied by a rise in temperature.² This reaction is valuable in circumstances such as the common cold, in which the body targets and combats invading pathogens. However, under conditions such as persistent (chronic) stress, poor nutrition, or autoimmune illnesses, this inflammatory response can be harmful.² The body may continue to attack itself, causing chronic inflammation and other health issues. This is where anti-inflammatory ingredients such as anchovies are handy.

Chronic inflammation and its effects

Chronic inflammation is a prolonged inflammatory response that can last for months or years. It can result from unresolved infections, ongoing exposure to irritants, or autoimmune conditions where the body's immune system attacks its own tissues.² Chronic inflammation is associated with various diseases, including heart disease, diabetes, and cancer. Managing inflammation through diet ², including anti-inflammatory foods like anchovies, can help mitigate these risks.

Anti-inflammatory action of anchovies

Anchovies' anti-inflammatory benefits are due to their high content of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).³ These omega-3 fatty acids play several roles in modulating inflammation:

• Neutralising the effects of Omega-6 Fatty Acids
  • The omega-3 fatty acids from anchovies balance the effects of omega-6 fatty acids in the body. While omega-6 fatty acids are essential, an excess can lead to the production of pro-inflammatory eicosanoids
  • EPA and DHA compete with omega-6 fatty acids for the same enzymes, thereby reducing the formation of these pro-inflammatory components⁴
• Reducing oxidative stress:
  • Selenium, found in anchovies, is an antioxidant that reduces oxidative stress. When oxidative stress is reduced, it decreases the activation of the inflammatory response⁵
• Enhancing Membrane Fluidity:
  • Omega-3 fatty acids enhance membrane fluidity, which subsequently improves the function of the receptors responsible for initiating an inflammatory response⁴
• Inhibiting the Production of Cytokines:
  • The inhibition of cytokines including tumour necrosis factor-alpha (TNF-α), interleukin-1 beta (IL-1β), and interleukin-6 (IL-6) prevents the initiation of an inflammatory response⁴

Dietary applications

Now that we know all the benefits of anchovies, let's break down how to incorporate them into a healthy and balanced diet. A serving size of anchovies is about 28 grams, providing a sufficient amount of omega-3 fatty acids. To maximise anti-inflammatory benefits, it is recommended to consume anchovies 2-3 times a week.⁶ To add extra flavour and enjoyment, include them in your salads, pasta, pizzas, or sauces.

Recipe ideas

Here are a few simple and delicious ways to incorporate anchovies into your meals:

• Anchovy Caesar Salad: Toss chopped romaine lettuce with Caesar dressing, croutons, Parmesan cheese, and anchovy fillets for a classic salad with a nutritional boost
• Spaghetti Puttanesca: Sauté garlic, capers, olives, and anchovies in olive oil, then mix with cooked spaghetti and a rich tomato sauce for a flavorful pasta dish
• Anchovy Pizza: Top your homemade or store-bought pizza dough with tomato sauce, mozzarella cheese, and anchovy fillets for a savoury and satisfying meal
• Anchovy Tapenade: Blend anchovies with olives, capers, garlic, and olive oil to create a tasty spread for bread or crackers

Precautions

As with everything in life, too much of anything can be bad for you. Studies show that anchovies may contain traces of mercury. While these levels are low, it is best to avoid overconsumption of the fish. Furthermore, for those who are unsure if they have an intolerance or allergy to anchovies, it is important to introduce them into your diet gradually and monitor for any reactions. In addition, anchovies naturally have a high concentration of sodium and are often preserved in salt, which can cause discomfort if consumed in large quantities.

Managing Sodium Intake

To manage sodium intake, consider these tips:

• Rinse canned or jarred anchovies under cold water to remove excess salt before consumption
• Look for low-sodium or no-salt-added varieties of anchovies in stores
• Balance your diet with plenty of fresh fruits and vegetables to offset the sodium content of anchovies and other salty foods

Further benefits of anchovies

Anchovies are not just beneficial for reducing inflammation but also for cardiovascular health. The omega-3 fatty acids in anchovies help the heart by decreasing blood pressure. They accomplish this by lowering triglycerides, a form of fat in your bloodstream. Lower triglyceride levels make your heart's job easier, lowering the risk of heart disease.⁷ So, consuming anchovies in your diet helps to keep your heart healthy and strong. Additionally, anchovies are rich in calcium and phosphorus, which are crucial minerals for bones and teeth. They also contain vitamin B, which supports nerve health, the immune system, and cognitive function. Overall, anchovies are a highly beneficial addition to your diet.

Bone health

Calcium and phosphorus in anchovies support bone density and strength, helping to prevent conditions like osteoporosis. Regular consumption of anchovies can contribute to maintaining healthy bones and teeth throughout life.⁸

Cognitive function

Vitamin B12, found in anchovies, is essential for brain health. It helps maintain nerve cells and produce neurotransmitters, which are critical for cognitive function and memory. Including anchovies in your diet can support mental clarity and reduce the risk of cognitive decline as you age.⁷

FAQ’s

What is the difference between anchovies and other foods that reduce inflammation?

While flaxseeds and walnuts are recognised for their omega-3 content, the omega-3s found in anchovies are easier to absorb and used by the body more readily. This is because anchovies contain omega-3 fatty acids in a form that your body can easily absorb, making them an especially efficient source of these critical nutrients.

Can anchovies be eaten while pregnant? 

Yes, eating anchovies throughout pregnancy is safe and beneficial to your health. Omega-3 fatty acids, especially DHA, are important for the development of the baby's brain and eyes ⁹. Furthermore, omega-3 fatty acids aid in the reduction of inflammation, which is advantageous during pregnancy as inflammation can result in issues including premature delivery, gestational diabetes, and pre-eclampsia (high blood pressure during pregnancy and after labour). In addition to being lower in mercury than bigger fish, anchovies are a safer option. They offer vital nutrients that are critical to the health of the mother and child, including protein, calcium, vitamin D, iron, and B vitamins.⁹ Pregnant women should either pick less salty varieties or rinse them before consumption due to their high sodium content if kept in salt.¹⁰ As usual, it's best to speak with a healthcare professional to make sure that your dietary decisions throughout pregnancy support your growing baby. All things considered, eating anchovies can promote a healthy pregnancy and the health of the mother and unborn child.

When should you see a doctor about your inflammation? 

If you have severe or prolonged symptoms of inflammation that do not improve with over-the-counter medications or lifestyle modifications, it is essential that you consult a doctor. Prolonged inflammation may indicate the presence of underlying health conditions such as infections, autoimmune diseases, or long-term illnesses such as arthritis and cardiovascular disease.

Summary 

Anchovies have substantial anti-inflammatory properties due to their high concentration of omega-3 fatty acids like EPA and DHA. These fatty acids serve to balance the effects of omega-6 fatty acids by reducing the formation of pro-inflammatory chemicals and inhibiting the release of cytokines that cause inflammation. Incorporating anchovies into your diet can help to naturally reduce inflammation, resulting in enhanced overall health and well-being. Anchovies' anti-inflammatory qualities are crucial for public health. Promoting the consumption of anchovies and other omega-3-rich meals can help lessen the prevalence of chronic inflammation-related illnesses like heart disease and arthritis.