Can you eat anchovies? Health benefits of anchovies for pregnant women

Fish is one of the sources of many essential nutrients for the health of pregnant women as well as the development of the fetus, especially in the last 3 months of pregnancy. So can you eat anchovies? What are the health benefits of anchovies for pregnant women? All will be in the article below.

Can you eat anchovies? What are the health benefits of anchovies for pregnant women? This is a topic that many pregnant women are interested in. In today's health article, SignsSymptomsList will answer your questions in detail. Therefore, do not skip this article, mom!

Can you eat anchovies?

During pregnancy, a pregnant woman's nutritional and energy needs are often higher than normal. This helps the mother's body adapt to pregnancy as well as develop the necessary organs to ensure a healthy fetus. Along with a healthy lifestyle, pregnant women also need to ensure a scientific and nutritious diet. 

During pregnancy, pregnant women need to increase foods rich in iron, calcium, vitamins & minerals . And fish is the main source of food that fully meets this requirement. So can you eat anchovies?

Can you eat anchovies?

Anchovies are on the list of healthy fish for pregnant women because this fish gives pregnant women a very high nutritional content. Nutritionists point out that anchovies contain a lot of calcium , omega 3, protein, iron, sodium, magnesium, etc. These are all essential vitamins and minerals for both pregnant women and fetuses. Besides, anchovies have a relatively short life cycle, so the amount of mercury is also much lower than other marine fish, completely safe for the health of both mother and baby.

Thus, the addition of anchovies to the diet of the pregnant mother will help provide nutrition for the mother and ensure the development of the baby. However, like other foods, pregnant women need to pay attention to supplementing anchovies in moderation. Health experts recommend that pregnant women should only eat about 300 grams of fish per week and divided into several meals, each time should not eat more than 100 grams of anchovies. In addition, pregnant women should also note that if you have a history of hypersensitivity or allergy to anchovies, you should avoid eating this fish to ensure safety for both mother and baby during pregnancy.

Health benefits of anchovies for pregnant women

Can you eat anchovies? As explained above, the addition of anchovies to the diet in a moderate amount will bring positive effects to the health of the pregnant mother as well as the development of the fetus. So what are the health benefits of anchovies for pregnant women?

Protect your heart health

Anchovies are foods with a high content of unsaturated fats. This is a factor that helps reduce the absorption of bad cholesterol (LDL cholesterol) - one of the leading causes of atherosclerosis , heart attacks and strokes . As a result, the addition of anchovies to the diet will help pregnant women reduce the risk of serious cardiovascular problems.

Reduce the risk of anemia for pregnant women

Iron is one of the trace elements that plays an important role in the formation of hemoglobin, which transports oxygen from the lungs to the organs in the body. In addition, this nutrient is also involved in the structure of many enzymes, including immune enzymes. Thanks to that, iron is very much related to strengthening resistance. 

Eating anchovy during pregnancy not only promotes the production of red blood cells, prevents the risk of anemia and reduces the risk of experiencing symptoms of dizziness, fatigue, etc. throughout pregnancy.

Adding anchovies to the diet helps pregnant women prevent iron deficiency anemia 

Good for joints

According to nutrition experts, anchovies contain a lot of calcium, vitamin A not only helps build strong bones, prevent osteoporosis and other bone pathological problems, but also positively affects bone development. joints, against osteoarthritis.

Good for eyes and skin

The vitamin A content in anchovies, in addition to helping to protect the eye health of pregnant mothers, can also prevent eye diseases including macular degeneration and cataracts.

The essential fatty acids found in anchovies along with a large amount of vitamin E and selenium have a very good effect on skin rejuvenation, improving skin pigmentation to help skin fight aging. Thereby giving pregnant mothers smooth, shiny and healthy skin.

Good for fetal development

Like other marine fish, anchovies contain an important source of omega 3 fats, especially EPA and DHA, which play an essential role in the development of your baby's brain.

In addition, anchovies also contain many other important nutrients such as vitamin D, iron, calcium, etc. These are all essential nutrients for the comprehensive development of the fetus, helping the baby to be born smart and fast. more nimble.

Anchovies contain many nutrients that are good for the development of the fetus

Some ways to prepare anchovies for pregnant women

Anchovies bring pregnant mothers and babies wonderful health benefits. Therefore, during pregnancy, pregnant women can completely add anchovies to their mother's diet. Here are some ways to cook anchovies that SignsSymptomsList has compiled to share with pregnant mothers:

Braised anchovies with meat

Ingredient:

• 200 grams of fresh anchovies;
• 150 grams of pork belly;
• 1 ginger root;
• 6 cloves of garlic;
• Condiments: Cooking oil, complete Knorr seasoning package.

Doing:

Process materials:

• Anchovies washed with diluted salt water and drained.
• Clean bacon, cut into bite-sized pieces.
• Ginger: 1 part crushed to extract water, 1 part minced.
• Minced garlic.

Processing:

• Marinate the fish with ginger juice and 1 packet of seasoning powder for 15 minutes to let the fish infuse the spices.
• Heat a pan on the stove, add a little oil, wait until the oil is hot, then add the bacon and sauté until the meat is hunted, then turn off the heat, remove the meat to a plate.
• Continue sauteing minced garlic and ginger, then add fish and bacon and fry briefly. Then season to taste and lower the heat to let the fish drain slowly.
• Scoop the braised anchovies onto a plate, sprinkle with a little pepper and enjoy.

Salty braised fresh anchovies

Ingredient: 

• 500 grams of fresh anchovies;
• Cooking oil, grease;
• Onions and garlic;
• Spices: Pepper, sugar, fish sauce, monosodium glutamate.

Doing:

• Fresh anchovies bought cleaned, washed with diluted salt water to remove fishy.
• Marinate anchovies with fish sauce, colored water made from sugar, sugar, monosodium glutamate, a little pepper and chili for 30 minutes.
• Put the pan on the stove, add a little cooking oil, saute onion and garlic, add the fat and stir-fry.
• Put the fish in the pan then add a cup of filtered water. Simmer until the fish stock becomes a thick paste, then turn off the heat. 
• Remove to a plate and enjoy.

Crispy fresh anchovies

Ingredient: 

• 200 grams of fresh anchovies;
• Crispy flour;
• Garlic, chili, lemon;
• Accompanying vegetables such as pineapple, cucumber, lettuce, etc.

Doing:

• Fresh anchovies bought, cleaned and soaked in diluted salt water.
• Mix the fried dough with water to form a paste. Season to taste with the right amount and stir well. 
• Add the fish to the batter and stir to evenly coat the fish.
• Put the pan on the stove, add a moderate amount of oil, then put the fish in the frying pan until both sides of the anchovies are golden, then take them out.
• Make fish sauce: stir together 2 tablespoons boiling water, sugar, 2 tablespoons lemon juice, 1 tablespoon fish sauce with minced garlic and chili.
• Arrange on a plate and enjoy with the vegetables prepared above.

Crispy fried anchovies is one of the favorite cooking methods of many pregnant mothers

Above is all the information about the health benefits of anchovies for pregnant women as well as some ways to prepare anchovies that SignsSymptomsList has compiled to share with readers. Hopefully with this information, mothers can get the answer to the question " Can you eat anchovies ?" Wishing you a healthy pregnancy.