Q: Do ikan bilis (anchovies) have nutritional value?
I have been told that if eaten with bones intact, they especially good for pregnant women.
But there has been a recent trend in many shops in the market to sell ikan bilis with the bones removed.
When asked why, the sellers say it is because people do not like the bones. I wonder if this is true or is it because the current generation of sellers and consumers of ikan bilis do not know about its nutritional value.
Is the dried and salted variety (easier to buy and largely eaten here) or the fresh variety better? How much of it should we eat?
A: Anchovies with bones intact are a good source of calcium. They have two to three times more calcium than those with the bones removed. However, the entrails and head of anchovies contribute to a much higher cholesterol content, so it is better to have them removed but to leave the bones intact.
Some shops do sell split anchovies with the bones intact. Alternatively, purchase whole anchovies and remove just the head and entrails.
The fresh variety is better due to the much lower salt content. However, even if you do buy the fresh variety, it is best to remove the entrails.
There is no recommended amount of anchovies that one should consume. As the dried variety has high salt content, you may want to soak and wash them before cooking. Three tablespoons of anchovies will give you about 180mg of calcium, which is about one-fifth of an adult's daily calcium requirement.
Other good sources of calcium are milk, cheese, beancurd and dhal (a dish prepared with lentils or other pulses).
Ms Lim Su Lin is the chief dietitian and manager at the dietetics department at National University Hospital.
