Eating small fish could help you live longer, according to a recent study.
While big fish like salmon and tuna are usually talked about for their health benefits, small fish lower on the food chain are also very good for you. Researchers found that women who regularly ate small fish had a lower risk of dying early, especially from cancer.
The study, published in Public Health Nutrition, focused on Japanese adults. It showed that eating small fish like sardines and mackerel was linked to a reduced risk of death. Women who ate small fish one to three times a month had a 32% lower risk of dying from any cause and a 28% lower risk of dying from cancer compared to those who didn’t eat small fish regularly. Women who ate small fish more often saw even greater benefits.
Small fish are rich in nutrients like calcium, vitamin D, and vitamin A, especially because they’re often eaten whole, including the head and bones. They also provide omega-3 fatty acids and protein, which are good for the heart, muscles, and immune system.
These little fish are not as popular in Western countries compared to larger fish like salmon. But they are nutritious and sustainable, meaning they have fewer environmental impacts. You can find small fish like sardines and anchovies in canned form at most grocery stores. They can be eaten straight from the can or added to salads, stir-fries, and other dishes for extra flavor and nutrition.
If you want to buy small fish sustainably, check with your fishmonger or look for information on the seafood label. Eating small fish a couple of times a week can be a healthy choice for your diet and for the environment.