Women who incorporate small fish into their diets, from head to bones, may extend their lives and reduce cancer risks, according to a new study from Japan.
Lead researcher Dr. Chinatsu Kasahara from Nagoya University Graduate School of Medicine highlighted the unique protective effects of small fish intake on overall health outcomes, including mortality risks.
The study tracked 80,802 participants aged 35-69 over nine years, categorizing them based on their small fish consumption frequency: rarely, one to three times a month, one to two times a week, and more than three times a week. Small fish examples included whitebait, Atlantic capelin, Japanese smelt, and small dried sardines.
Among the findings, 2,482 participants, including 1,495 from cancer, passed away during the study period. Women who consumed small fish at least one to three times a month exhibited lower mortality rates from cancer and other causes compared to those who rarely ate these aquatic animals.
The researchers, publishing their findings in Public Health Nutrition, emphasized small fish as a beneficial component of a healthy diet due to their rich content of micronutrients like calcium, vitamins, and fatty acids found in bones and organs.
Specifically, the study attributed these health benefits to the anti-tumor effects of vitamins A and D, as well as omega-3 fatty acids known for their role in lowering blood pressure, reducing inflammation, and supporting brain function.
While the study noted potential benefits for men as well, the trend was not statistically significant, potentially due to the smaller number of male participants and unmeasured factors such as portion size.
Limitations included the inability to track changes in eating habits over time, potential inaccuracies in self-reported fish consumption, and the study’s confinement to Japan.
In conclusion, this study underscores the nutritional value and health benefits of including small fish whole in the diet, suggesting a simple dietary addition that could contribute to longer, healthier lives.