16. Anchovies: A Small but Mighty Source of Vitamin D
Anchovies are small, oily fish known for their strong flavor and impressive nutrient profile, including vitamin D. A 3.5-ounce (100-gram) serving of anchovies provides about 229 IU of vitamin D, which accounts for roughly 29% of the daily recommended intake for adults. This makes anchovies a valuable addition to your diet if you’re looking to increase your vitamin D intake.
Alongside vitamin D, anchovies are also rich in omega-3 fatty acids, which have been shown to provide numerous health benefits, such as improved heart health, reduced inflammation, and enhanced brain function. Additionally, anchovies are a good source of protein, calcium, and iron, further contributing to overall health and well-being.
Anchovies can be enjoyed in various dishes, from being incorporated into pasta sauces and salads to being used as a topping for pizza and bruschetta. When selecting anchovies, choose sustainably sourced options and pay attention to their sodium content, as some processed anchovies can be high in salt. By incorporating anchovies into your diet, you can enjoy their robust flavor while reaping the benefits of their vitamin D content.
