
8. Anchovies
Anchovies are small, oily fish that usually travel in schools. They may have a pungent smell, but don’t turn up your nose because they have many health benefits. An ounce of European anchovies contains 5.7 grams of protein and just 37 calories. As well as protein, anchovies contain calcium, magnesium, and phosphorus, which are essential to bone health.

Calcium stimulates the blood vessels in the heart and magnesium relaxes them, so together they benefit heart function and blood pressure. Anchovies often come in cans. Although those in cans are not nutritionally deficient, they do contain excess sodium. So if you can get hold of fresh anchovies, that is much better.
As anchovies are small fish, they also contain the least number of harmful chemicals in larger fish. You only need to add a small number of anchovies to a dish because of their strong flavor. Try adding some grilled or sautéed anchovies to pasta and tomato sauce.