Health benefits of eating small fish

 

Can eating small fish increase longevity?
Indicates Study-
New research has found compelling evidence linking regular consumption of small fish, such as sardines and young sweetfish, to a lower risk of mortality among Japanese women. While large fish like salmon and tuna have traditionally been celebrated for their health benefits, recent findings underscore the nutritional value of smaller fish that are often overlooked.
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Published in the journal Public Health Nutrition, the study conducted in Japan revealed a significant association between consuming small fish—particularly from the bones, heads, and organs—and a decreased risk of death among women. Lead author Chinatsu Kasahara, an associate professor at Nagoya University's Graduate School of Medicine, emphasized the importance of these nutrient-rich foods in the diet.

Although the study was confined to Japan, Kasahara suggested that the results could be relevant globally. "While our findings were specific to Japanese participants, they should hold importance for other populations as well," she remarked.

Anti-aging properties of small fish

The research involved 80,802 Japanese adults aged 35 to 69, with a focus on their dietary habits regarding small fish like Atlantic capelin, dried young sardines, and Japanese smelt. Over a nine-year period, 2,482 participants passed away, with 1,495 of those deaths attributable to cancer.

After adjusting for factors such as age, BMI, alcohol consumption, and smoking, the study revealed a significant correlation in women between regular small fish consumption and reduced risks of overall mortality and cancer-related deaths. Specifically, women who consumed small fish one to three times per month experienced a 32% lower risk of all-cause mortality and a 28% reduced risk of cancer-related mortality compared to those who rarely ate small fish. Those who consumed small fish one to two times per week or more had even greater risk reductions.

Similar trends were observed among men, although statistical significance was not achieved, possibly due to the smaller sample size and other unexplored factors like fish serving sizes and sex-specific cancer types.

In Western societies, small fish have historically been undervalued despite their dense nutritional profile. Sharon Palmer, a registered dietitian nutritionist and co-founder of Food+Planet, highlighted the nutrient richness of small fish, noting their abundance in calcium, vitamin D, vitamin A, omega-3 fatty acids, and protein. These micronutrients are crucial for bone health, immune function, heart health, and metabolic processes, while also potentially mitigating chronic inflammation associated with diseases such as diabetes and heart disease.

Palmer emphasized the sustainability of small fish compared to larger species, noting their lower environmental impact and reduced presence of toxins. She recommended consumers look for sustainably sourced small fish options, readily available in canned form or at specialty markets.

To maximize health benefits, Roxana Ehsani, a board-certified sports dietitian, advised consuming small fish at least twice a week. Whether enjoyed straight from the can or incorporated into various dishes, small fish offer a versatile and nutritious addition to diets aiming to promote longevity and overall health.

In conclusion, while larger fish dominate the spotlight, the study's findings highlight the potential benefits of integrating small fish into diets worldwide, underscoring their role in promoting health and longevity.