According to Ramsey, the reason for its high (but underrated!) nutritional value lies in its long-chain omega-3 fatty acids: “One anchovy has 87 milligrams of long-chain omega-3 fats,” says Ramsey. (Y 1,150 milligrams in a 2-ounce can!) “Those are the really important omega-3 fats in terms of brain health data. They’re very fragile fats, they’re very long fats and make DHA.”*
Now, DHA is essential for brain healthand it is important to include alternative sources in your diet to bolster the very limited amounts of omega-3 fatty acids that the body can generate by itself (assuming you are consuming the plant-based omega-3 ALA daily).*
I specify it Brain Health Benefits of Marine Omega-3s are well documented: DHA is a special omega-3 that has been shown to help preserve brain cells and support cognitive functioning, and one study found that adults given a DHA supplement for six months had high memory function compared to those who received a placebo.*
There are a variety of reasons why this nutrient has so many brain health benefitsbut as a neurologist and New York Times best selling author Dr. David Perlmutter, one time i told mbg“The reason DHA is so powerfully important to the brain is probably due to the fact that it has powerful anti-inflammatory properties.*”
Of course, you can get DHA from a variety of cold-water fish, but there’s a reason why anchovies are generally supreme: Not only are they packed with omega-3s (as Ramsey said, a single anchovy has 87 milligrams), but due to their smaller stature, they are also is less likely to contain mercury and other contaminants that accumulate with each feeding. Bonus points if they’re housed in good-quality olive oil: In that case, you’ll have even more healthy fats (hello, omega-9s) to fill your plate.
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