Eating small fish may have big benefits for longevity, reducing the risk of death

While large fish like salmon and tuna get the spotlight for their health benefits, some recent evidence suggests that smaller fish have benefits, too. In fact, a recent study published in the journal Public Health Nutrition found a significant link between eating small fish (including the bones and heads) and a reduced risk of death in women.

The link between small fish and longevity

According to Associate Professor Chinatsu Kasahara (Faculty of Medicine, Nagoya University, Japan, lead author of this study), to evaluate the relationship between small fish consumption and mortality, the researchers recruited 80,802 Japanese participants aged 35 - 69 for the study. Of these, 34,555 were men and 46,247 were women.

They used a food frequency questionnaire to analyze the participants' diets, focusing on whether and how often they consumed small fish such as Atlantic herring, dried baby sardines, Japanese herring, horse mackerel, and baby trout.

During the nine-year study period, 2,482 participants died. Of those, 1,495 died from cancer.

After adjusting for factors such as age, body mass index (BMI), alcohol consumption and smoking frequency, the researchers found a significant correlation between regular small fish consumption in women and reduced cancer-related mortality from any cause.

“Surprisingly, women who ate small fish one to three times per month had a 32% lower risk of death from all causes and a 28% lower risk of death from cancer compared to those who rarely ate small fish. Those who ate small fish one to two times per week or three or more times per week had a 28% and 31% lower risk of death from all causes, respectively, and a 29% and 36% lower risk of death from cancer, respectively,” said Associate Professor Chinatsu Kasahara.

Small fish but big benefits

Nutritionist Sharon Palmer (founder of Food+Planet, USA) said that traditionally, small fish have been overlooked by Western society in favor of larger fish. Currently, a large amount of the world's supply of small fish is being used as fishmeal for aquaculture.

But small fish are incredibly nutritious, especially since they are often eaten whole. The heads, bones, and organs of small fish are rich in calcium, vitamin D, and vitamin A. Sardines and anchovies are especially rich in nutrients like omega-3 fatty acids and protein.

“The micronutrients found in small fish have been shown to support bone, immune, heart, muscle, skin and metabolic health. They can also reduce inflammation in the body, which when prolonged can increase the risk of diseases such as diabetes, heart disease and asthma,” says Sharon Palmer.

Source: https://laodong.vn/dinh-duong-am-thuc/an-ca-nho-co-the-mang-lai-loi-ich-lon-cho-tuoi-tho-giam-nguy-co-tu-vong-1364236.ldo