The benefits of ikan bilis (anchovies)

The calcium content in anchovies (especially dried ones) can be 10 to 30 times higher than in other common fish. In general, anchovies contain around 500 mg to 900 mg of calcium. By comparison, mackerel contains only about 15 mg to 20 mg of calcium, while tilapia contains around 14 mg.

This means that if we eat 100 grams of anchovies, the amount of calcium we can get is equal to or exceeds that of a glass of fresh cow's milk (around 300 mg of calcium). That's why we coastal folk have no problem at all if we don't know about cow's milk, like in that Anlene milk advert.

But why is the calcium content of anchovies so high? The key is that they are an edible bone fish. Most other common fish (such as snapper or mackerel) are eaten for their flesh, while their bones are discarded. In any animal, calcium is generally concentrated in the bones.

Due to the small size of anchovies, we tend to eat the entire body, including the bones, head, and internal organs. This is the main reason why its calcium content can potentially soar. The drying process increases nutrient density because anchovies that are preserved through this method lose their water content.

As the water content shrinks, the concentration of macro and micronutrients (including calcium and protein) in each gram of anchovy becomes denser and higher.

According to a study by the Singapore Institute of Clinical Sciences (SICS), the modern practice of filleting anchovies by removing their heads and central bones before cooking actually reduces the calcium content by eight-fold. It is the head and central bone sections that hold the greatest calcium content (around 25-30%).

The high calcium content in anchovies is not actually harmful to health when eaten as part of a normal daily diet. The human body has a natural regulatory system whereby the intestines only absorb the required amount of calcium, with the remainder being excreted in the faeces.

An extreme calcium overload to a dangerous level (hypercalcaemia) is not usually caused by eating anchovies, but rather by the excessive intake of supplements or artificial calcium pills, or from synthetic sources that are unbalanced with other nutrients.

If calcium levels in the blood are too high, it can lead to adverse effects such as kidney stones. Excess calcium that cannot be filtered by the kidneys will precipitate and form kidney stones in the urinary tract. It can disrupt the digestive system, causing stomach cramps, nausea, and chronic constipation.

The high calcium content in anchovies is not actually harmful to health when eaten as part of a normal daily diet. The human body has a natural regulatory system whereby the intestines only absorb the required amount of calcium, with the remainder being excreted in the faeces.

An extreme build-up of calcium to a dangerous level (hypercalcaemia) does not usually occur from eating anchovies, but rather from the excessive intake of calcium supplements or artificial pills. If the calcium level in the blood is too high, it can lead to adverse effects such as kidney stones.

Excess calcium that cannot be filtered by the kidneys will precipitate and form kidney stones in the urinary tract. It disrupts the digestive system, causing stomach cramps, nausea, and chronic constipation.

Excessive intake of synthetic calcium without sufficient Vitamin D and K2 can cause calcium to get stuck in the walls of the blood vessels (arteries), rather than going to the bones. That is why the consumption of green vegetables and salads is very important.

Eating anchovies with their bones, stomach and head is very safe, inexpensive, and healthy for bone density and is permitted in religion as it is not considered impure. The most important thing is to reduce their saltiness before frying or adding them to a dish if they are too salty.

[Source: Firdhauws Alhaq - Masakan Terengganu - Facebook]