Health & Life

“The Benefits of Choosing Small Fish: A Nutritionist’s Perspective”

Small, edible fish that are consumed whole, including their heads and bones, offer a plethora of health benefits.

15 July, 2024

Many believe that larger fish are more nutritious and healthier, but this is not always the case. While larger fish have their benefits, smaller fish like sardines, anchovies, and herring offer numerous advantages, especially when eaten whole. A recent study published in the *Public Health Nutrition* journal found a significant association between consuming small fish (including bones and heads) and a reduced risk of mortality in women.

Small Fish, Longer Life

The study, led by Dr. Chinatsu Kasahara from Nagoya University’s School of Medicine in Japan, enrolled 80,802 Japanese participants aged 35-69. Of these, 34,555 were men, and 46,247 were women. Participants completed a food frequency questionnaire, focusing on their consumption of small fish such as Atlantic herring, dried young sardines, Japanese pilchard, and small horse mackerel.

While larger fish are popular, experts emphasize the numerous benefits of eating small fish.

Over a 9-year period, 2,482 participants died, including 1,495 cancer-related deaths. After adjusting for age, BMI, alcohol consumption, and smoking frequency, researchers found a significant correlation between regular consumption of small fish in women and a reduced risk of mortality from cancer or any other cause.

Women who ate small fish one to three times per month had a 32% lower risk of dying from all causes and a 28% lower risk of cancer-related death 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 all-cause mortality, respectively, and a 29% and 36% lower risk of cancer-related death, respectively.

Why Are Small Fish Beneficial?

Western cultures often overlook small fish, favoring larger fish, and small fish are primarily used as fishmeal for aquaculture. However, small fish are highly nutritious as they are typically consumed whole, providing calcium, vitamin D, and vitamin A. Sardines and anchovies, in particular, are rich in omega-3 fatty acids and protein.

Small fish are an excellent source of micronutrients, supporting bone, immune, heart, muscle, skin, and metabolic health. Including small fish in your diet and cooking them until the bones are soft, or eating them whole, ensures you maximize their nutritional benefits.

Frequently asked questions

Small fish offer a unique set of nutritional benefits that larger fish don’t. They are an excellent source of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals. Additionally, small fish tend to be lower in contaminants like mercury, which can be a concern with larger, longer-living fish.

Small fish are a great source of complete protein, which is important for muscle health and growth. They also provide a good amount of omega-3 fatty acids, which have been linked to improved heart health, reduced inflammation, and better brain function. Small fish are also rich in vitamins B12, D, and E, as well as minerals like selenium, zinc, and calcium.