Joint Support From Anchovies

Introduction

Healthy joints make our bodies strong and resilient, help muscles and bones function, fostering well-being and longevity. A healthy and balanced diet that includes oily fish can support joints, especially those with osteoarthritis.¹ According to the NHS, people should eat at least two portions of fish per week, including one portion of oily fish. 

Oily fish include anchovies, mackerel, trout and salmon and contain 5-20% fat. White fish such as cod, pangasius, haddock, and tilapia typically contain 1-2% fat.² Oil-rich fish contain long-chain omega-3 fatty acids, which can prevent heart disease and improve overall health. In addition to these benefits, oil-rich fish, such as anchovies, can be useful for supporting your joints.² 

In this article, you will find out what nutrients anchovies contain, how they can improve and maintain your joint health, and how to incorporate anchovies into your dietary plan.

Nutritional profile of anchovies

Anchovies are an oil-rich fish and, therefore a good source of fatty acids, the building blocks of lipids (fats). There are four types of fatty acids: saturated, monounsaturated, polyunsaturated and trans fatty acids (PUFAs). Whilst all fats are needed, unsaturated fats are praised the most for their many benefits. Omega-3 fatty acids are PUFAs commonly found in marine oily fish. 

The two most well-known omega-3 PUFAs, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in anchovies.^3,4

Anchovies are also rich in protein and amino acids, including essential amino acids, which the human body does not produce.^3,4,5

Nutrition facts of anchovies (values per 100 grams):⁴

• Energy: 131 kcal
• Protein: 20.4 grams
• Fat: 4.84 grams
• Fatty acids (monounsaturated): 1.18 grams
• Fatty acids (polyunsaturated): 1.64 grams

Despite their richness in healthy nutrients, anchovies contain relatively few calories compared to other types of fish and seafood. Raw anchovies (100 grams) contain 131 kcal, the same amount of mackerel – 233 kcal, trout – 127 kcal. However, it should be remembered that the addition of other ingredients and sauces increases the caloric value of anchovies.^3,4

Joint support with anchovies

Joints are made up of three main parts: cartilage, bone, and synovial fluid:⁶

Cartilage

Fatty acids play an important role in keeping a balance of synthesis and breakdown activity of chondrocytes, and cartilage cells. This balance is known as homeostasis- the ability of our tissues to self-regulate and renew as needed.

Fatty acids are a large component of chondrocytes, which play an important role in maintaining healthy cartilage and joint lubrication. 

An imbalance of omega-3 and omega-6 intake and obesity can affect cartilage metabolism and lead to osteoarthritis.⁷ 

PUFAs may play a dual role in cartilage homeostasis. Increasing evidence suggests that omega-6 fatty acids increase cartilage damage in osteoarthritis, while omega-3 fatty acids reduce osteoarthritis in animal models.^7,8

Omega-6 vs omega-3

The mechanisms underlying these effects remain unclear, however, it has been proposed that omega-6 PUFAs, especially arachidonic acid, work as precursors of pro-inflammatory molecules called prostaglandins. 

In contrast, omega-3 PUFAs (EPA and DHA) have significant anti-inflammatory effects. Omega-3 PUFAs can change how substances which cause inflammation are produced. In addition, omega-3 PUFAs may affect various aspects of immune function. They can enhance the activity of cells like lymphocytes and natural killer cells, which help regulate inflammation.^7,8

Bone

Chronic inflammation related to obesity can negatively affect bones. Obesity causes the production of pro-inflammatory molecules including cytokines, which promote the activation of cells that degrade bone osteoclasts. 

A few lines of evidence link omega-3 PUFAs to the maintenance of healthy bones:

• In mice models, omega-3 PUFAs decreased the number of osteoclasts and increased bone mineral density, supporting bone health 
• A diet supplemented with omega-3 fatty acids prevented bone loss during chemotherapy
• A maternal diet rich in omega-3 FAs was correlated with a reduction of osteoclast production in offspring⁷
• Fatty acids are a vital energy source for osteoblasts, cells which are responsible for bone formation. Fatty acids cover 40-80% of the energy requirements of osteoblasts, contributing to their activity.⁷

Synovium

The synovium is a complex tissue which encloses the joints. It produces synovial fluid, which is required for lubrication and plays a significant role in preserving the homeostatic balance in healthy joints. 

In synovium under chronic inflammation, such as that seen in rheumatoid arthritis and osteoarthritis, numerous immune cells flood the synovial tissue. 

A diet with an imbalance between omega-3 and omega-6 is known to encourage the infiltration of synovium by a range of immune cells. This fosters inflammation, thereby encouraging the development of musculoskeletal disorders.

In a 2019 study, Omega-6 PUFAs were associated with synovial inflammation in patients with osteoarthritis. In contrast, omega-3 PUFAs reduced synovial inflammation.⁷

Anchovies as a part of your daily dietary plan

As a part of a healthy and balanced diet, anchovies can help you maintain health and support joints. Anchovies can be a component of salads, sandwiches, and main dishes. They can be easily combined with any ingredients of your choice such as vegetables, fruits, grains, and dressings, which enhances their health benefits.⁹ 

Make sure that anchovies have been stored and prepared appropriately. It’s not safe to eat raw anchovies, so you can use heat-treated, drained, or ready-to-eat pickled and canned anchovies.⁹ 

Here's a simple recipe for baked rice with anchovies and vegetables for 4 servings. The ingredients are in grams:

• Anchovies: 440
• Eggs: 75
• White rice: 280
• Tomato: 30
• Onion: 10
• Carrot: 110
• Grated cheese: 50
• Oil: 5

Recipe method:

1. Cook tomatoes, onions, and anchovies for 20 minutes
2. Cook rice in a separate pan, fried in oil for 30 seconds, and then add boiling water
3. Cover the cooked rice with the anchovy stew, grated carrot, chopped boiled eggs, and grated cheese
4. Put the preparation in an electric oven at 180ºC for 15 minutes until the cheese is melted and golden¹⁰ 

There are many ways to eat anchovies. Try experimenting with different ingredients and discover flavour combinations which taste nice to you.

Precautionary measures: what to look out for

Allergic reactions

Like each food ingredient, anchovies may cause intolerance and allergic reactions in some individuals. You should take precautions, especially if you eat anchovies for the first time or offer them to other people. If you have any doubts, it’s better to ask advice from a doctor or nutritional specialist. People who have an allergy to one type of fish often react to other types. Cooking fish does not reduce the likelihood of allergic reactions.

Large portions and a monotonous diet

You should also avoid large portions and a monotonous diet based mostly on anchovies. Firstly, large portions and a monotonous diet may lead to a disbalance of nutrients and increase the risk of allergic reactions and other diseases. In addition, eating only one or a few kinds of fish can decrease the population of these fish due to overfishing and damage to the environment.

Medications and supplements

If you take any medications, carefully read the instructions for their use. Some medicines are incompatible with certain food products. If you take fish liver oil supplements, remember that they contain lots of vitamin A. Excess vitamin A could be harmful, especially from a long-term perspective. Total intake of vitamin A should not exceed 1.5 mg per day from both food and supplements. Pregnant women should avoid taking supplements with vitamin A.

FAQs

What fish is best for joints?

Anchovies are oily fish that contain long-chain omega-3 fatty acids, amino acids, vitamins, and minerals. Therefore, anchovies can help you improve your overall health and support your joints. Omega-3 fatty acids are essential for joint development and health; they can improve joint tissue synthesis and reduce their breakdown.

Is it okay to eat anchovies every day?

Due to their relatively low-calorie content, anchovies are well-suited to most diets. Anchovies are rich in vitamins and minerals, as well as fatty acids and amino acids, so they can diversify and saturate your diet with healthy nutrients. However, you should also avoid large portions and a monotonous diet based mostly on anchovies or any other kind of fish.

At what meals are anchovies healthier?

Anchovies can be a component of salads and main dishes. Anchovies can be easily combined with vegetables, fruits, grains, and dressings of your choice which enhances their health benefits. Make sure that the anchovies have been stored and prepared appropriately.

Summary

A diet that includes anchovies can improve and support the health of your joints due to their rich nutritional profile with polyunsaturated fatty acids, amino acids, and vitamins and minerals. You can easily incorporate anchovies into your healthy daily dietary plan and prepare lots of meals with them. Anchovies can help you stay healthy and strong.