Are anchovies good for the immune system?

December 11, 2025 •

5 min read

Did you know that despite their tiny size, anchovies are packed with essential nutrients that bolster your body's defenses? Studies show that key components found in these small fish, including omega-3 fatty acids and selenium, can help regulate immune responses and reduce inflammation.

Quick Summary

Anchovies are a nutrient-dense source of omega-3 fatty acids, selenium, protein, and vitamins crucial for a healthy immune system. They help modulate inflammation and support immune cell function, but consumption requires balancing benefits against potential downsides like high sodium.

Key Points

Immune-Boosting Nutrients: Anchovies are rich in omega-3s, selenium, protein, vitamin A, and vitamin B12, all crucial for immune function.
Anti-Inflammatory Action: Omega-3 fatty acids (EPA and DHA) in anchovies help modulate the immune system's inflammatory response, preventing chronic inflammation.
Antioxidant Protection: Selenium acts as a powerful antioxidant, protecting immune cells from free radical damage and supporting their function.
Cellular Support: Protein from anchovies provides the amino acids needed to build and repair immune cells and produce crucial antibodies.
Watch the Sodium: Canned anchovies are notoriously high in sodium due to curing; rinsing them thoroughly before use is recommended to reduce salt intake.
Safely Incorporate: To avoid parasitic risks, always consume anchovies that are fully cooked or properly cured, rather than raw.
A Small Serving Goes a Long Way: A small, mindful portion of anchovies can deliver significant nutritional benefits without excessive sodium, especially when used for flavor.

The Nutritional Powerhouse Behind Anchovies

Anchovies are a surprising nutritional powerhouse, delivering a potent combination of vitamins, minerals, and fatty acids that are critical for supporting a robust immune system. Their small size is deceiving, as they contain concentrated levels of key nutrients that play vital roles in the body's defense mechanisms.

Essential Nutrients and Their Immune Roles

Omega-3 Fatty Acids (EPA and DHA): Anchovies are an excellent source of anti-inflammatory omega-3 fats, rivaling larger fish like salmon. A healthy inflammatory response is essential for immunity, but chronic inflammation can damage tissues and weaken the immune system. Omega-3s help produce specialized pro-resolving mediators (SPMs) that signal inflammation to end, promoting tissue repair and restoring immune balance.
Selenium: This trace mineral is a powerful antioxidant that plays a crucial role in protecting immune cells from oxidative damage caused by free radicals. Selenium is a component of selenoproteins, which help regulate immune cell activity and protect against infection. A deficiency can impair immune responses, while adequate intake helps activate the necessary cells to destroy pathogens effectively.
Protein: The immune system is built on protein. Antibodies, which are specialized proteins designed to combat pathogens, and all immune cells, including T cells and B cells, require an adequate supply of amino acids from dietary protein to function and proliferate effectively. Anchovies provide a high-quality, complete protein source to help build and maintain these crucial components.
Vitamin A: Known as the "anti-inflammation" vitamin, Vitamin A is crucial for maintaining the integrity of epithelial and mucous tissues, which form the body's first line of defense against pathogens. It supports both innate and adaptive immunity, enhancing the function of immune cells and regulating antibody production.
Vitamin B12: This vitamin is essential for the production and function of white blood cells, the body's primary defenders. It is involved in DNA synthesis and cell division, processes critical for the rapid production of immune cells during an infection. Deficiency can impair cellular immunity and weaken the body's response.
Iron: This mineral is a critical component of many enzymes and proteins essential for immune cell development and function. Iron deficiency can lead to a weakened immune system, impairing the function of macrophages, neutrophils, and T lymphocytes.

Comparison of Anchovies with Other Oily Fish

To put anchovies' nutritional value into perspective, here is a comparison with other popular oily fish, like sardines and salmon.


Feature	Anchovies	Sardines	Salmon
Omega-3s (EPA+DHA)	Very high; a single serving can provide more than a comparable amount of salmon.	High; often a significant source of omega-3s.	High; well-known for its rich omega-3 content.
Protein	High; an excellent source of protein, especially for their size.	High; provides a substantial amount of protein per serving.	High; a well-regarded source of complete protein.
Selenium	High; contains notable levels that support antioxidant defense.	Contains good levels, contributing to antioxidant functions.	Good source, but concentrations can vary by species.
Vitamin B12	Good source; helps with red blood cell formation and immune cell function.	Very high; often cited as being richer in B12.	High; a reliable source of vitamin B12.
Sodium Content (Canned)	Very high, due to salt curing; requires rinsing.	Lower than canned anchovies, but still present.	Variable, depending on how it's canned or prepared.
Taste	Strong, salty, and distinct, especially when cured.	Milder and less pungent than anchovies.	Rich and buttery, with a less intense fishy flavor.

Balancing the Benefits with Potential Downsides

While the immune-boosting nutrients in anchovies are clear, it is important to be mindful of potential drawbacks, especially concerning preparation.

High Sodium Content in Canned Anchovies

Most canned anchovies are cured in salt, which results in a very high sodium content. Excessive sodium intake can increase blood pressure and is a concern for individuals with heart conditions or salt sensitivity. To mitigate this, consider these steps:

Rinse thoroughly: A simple way to significantly reduce the sodium is to rinse the fillets under running water before use.
Moderation is key: Given their potent flavor, only a small amount is often needed, which naturally limits sodium intake.
Seek alternatives: Fresh anchovies are naturally low in sodium. If high sodium is a significant concern, opting for fresh over canned varieties is the best approach.

Potential Risk from Raw Anchovies

Eating raw or undercooked anchovies carries a risk of parasitic infection, specifically anisakiasis, which can cause gastrointestinal symptoms. This is why most preparations involve cooking or curing. Always consume fully cooked anchovies to eliminate this risk.

Incorporating Anchovies into an Immune-Supportive Diet

Beyond simply topping a pizza, there are numerous delicious and healthy ways to add anchovies to your diet:

Homemade Salad Dressings: Add a couple of anchovy fillets or a small amount of paste to Caesar or vinaigrette dressings for a rich, umami flavor.
Pasta Sauce Base: Use mashed anchovies as a flavor-building base for pasta sauces, such as puttanesca, to add depth and complexity.
Flavor Boost for Vegetables: Sauté vegetables like broccoli or spinach with a small amount of anchovy paste and garlic.
Savory Toasts: Spread mashed anchovies on toast with a drizzle of olive oil, capers, and herbs for a quick and savory snack.
Stir-Fries and Soups: A small amount of anchovy paste or fish sauce can add a robust, savory dimension to stir-fries, stews, and soups.

By diversifying your usage, you can enjoy the immune benefits of anchovies regularly without overwhelming your palate or sodium intake.

Conclusion

Anchovies are undoubtedly a nutritional powerhouse, offering a concentrated dose of immune-critical nutrients like anti-inflammatory omega-3 fatty acids, antioxidant selenium, high-quality protein, and essential vitamins A and B12. When consumed in moderation and prepared thoughtfully to manage sodium, these small fish can be a highly beneficial addition to a diet aimed at supporting immune health. The key lies in balancing their immense nutritional value with an awareness of their potential drawbacks, particularly for canned varieties.

For more detailed nutritional information on the benefits and downsides of anchovies, including advice on sodium, consult Healthline’s article on the subject.

Note: This article provides general nutritional information and is not a substitute for professional medical advice. Always consult with a healthcare provider regarding dietary changes, especially if you have pre-existing health conditions or concerns about sodium intake.

Frequently Asked Questions

Canned and fresh anchovies retain similar key nutrients like omega-3s and protein. The main difference lies in sodium content, which is very high in most canned, salt-cured varieties. Fresh anchovies are naturally low in sodium.

To reduce the salt content, you can rinse the canned anchovy fillets under running water or soak them in water or milk for a short period before using them. This removes much of the surface salt.

Anchovies are generally safe for most people, but those with salt sensitivity, high blood pressure, or kidney disease should be mindful of the high sodium in cured varieties. As with any food, individuals with fish allergies should avoid them.

Anchovies are a whole food source of omega-3s and other nutrients, offering a more complete nutritional profile than isolated fish oil supplements. They provide protein, selenium, and vitamins that supplements may lack. Eating whole foods is often preferable to get a wider range of health benefits.

Anchovies are small, short-lived fish that are low on the food chain, meaning they accumulate very little mercury compared to larger predatory fish like swordfish or tuna. This makes them a safer choice regarding mercury exposure.

Yes, anchovies can be a part of a child's healthy diet due to their rich omega-3, protein, and mineral content. However, given their saltiness, they should be introduced in small amounts and rinsed if using canned versions. Be mindful of sodium intake and potential allergies.

Cooking anchovies preserves most of their nutritional value, including omega-3 fatty acids. Light cooking methods like sautéing or baking are excellent for incorporating them into dishes while ensuring any parasitic risks are neutralized.

Anchovy paste is made from cured anchovies and retains many of the core nutrients, including omega-3s. However, it is also very high in sodium and often contains additives. Using whole or filleted anchovies is generally a healthier option, but a small amount of paste for flavor still provides nutritional value.