Small fish. Big advantages. New longevity study.

A study recently published in the journal “Public Health Nutrition” by Dr. Chinatsu Kasahara from Nagoya University in Japan emphasizes that eating whole small fish can extend life expectancy. Instead of tuna and salmon, small fish such as sardines, anchovies and sprats are the real heroes of our diet. Rich in essential nutrients and at the same time low in toxins, they offer a healthy alternative to the often heavily contaminated large fish.

The importance of small fish for nutrition

In this large prospective study, frequent consumption of small fish was associated with lower general and specific cancer mortality in women. Since small fish such as sprats, sardines and anchovies are real nutrient bombs – rich in omega-3 fatty acids, vitamin D, calcium and other valuable nutrients – Kasahara and her team assume that these nutrients can help to reduce tumor development and cancer mortality in women. In men, the correlation in the study was not significant.

In order to carry out further investigations, the researchers drew on data from an ongoing Japanese health cohort. They identified 80,802 participants (34,555 men and 46,247 women – average age: 54.7) who had completed a dietary questionnaire. The team then compared the participants’ health information and mortality rates between their first data entry and another entry after an average follow-up period of nine years.

Study results and their significance for women

During this period, 2,482 of the participants died, of which 1,495 died from cancer, 340 from cardiovascular disease and 647 from other causes. However, the female participants who reported eating small fish daily had a significantly lower overall and cancer mortality rate than other participants, even when the consumption of larger fish was taken into account. Even after adjusting the data for lifestyle, body mass index values, etc., the apparent benefits of small fish were still significant in the women who ate it.

Dr. Kasahara explains that the unique nutrients in the organs and bones of the small fish are particularly important for women’s health. These components could play a role in the prevention of breast cancer and other gender-specific health problems.

Nutrient profile of small fish

Compared to their larger relatives, small fish are characterized by a particularly rich nutrient profile. These small sea creatures are full of omega-3 fatty acids, which are known to have an anti-inflammatory effect and can reduce the risk of cardiovascular disease. They also provide vitamin D, which is important for strong bones and a well-functioning immune system.

Some of the most important nutrients contained in small fish:

• Omega-3 fatty acids: Support heart health and improve cognitive function.
• Vitamin D: Strengthens the bones and the immune system.
• Calcium: Essential for bone density and muscle contraction.
• Protein: Provides important amino acids for muscle building.

Toxins in large fish: A comparison

Another advantage of small fish is their lower exposure to toxins compared to large predatory fish such as tuna and salmon. Large fish tend to accumulate higher concentrations of heavy metals and other contaminants as they are at the bottom of the food chain. Small fish, on the other hand, are less contaminated and therefore offer a safer option for regular consumption.

The following table shows the average content of heavy metals in different types of fish:

Fish species	Mercury (mg/kg)	Cadmium (mg/kg)	Lead (mg/kg)
Small fish (e.g. anchovies)	0,02	0,01	0,005
Thunfisch	0,5	0,1	0,05
Lachs	0,3	0,05	0,02

Health benefits of eating small fish

The study by Nagoya University shows that eating small fish can significantly reduce the risk of cancer. Women who regularly eat small fish have a 36 percent lower risk of developing cancer. The risk of cardiovascular disease can also be reduced by consuming omega-3 fatty acids, which are abundant in small fish.

It will be exciting to see how knowledge about nutrition develops and what new insights will be gained in the coming years. What is certain is that these small sea creatures will play a major role in the healthy nutrition of the future. It is also clear that the health of the oceans is in danger and that the surprise also poses a serious threat to these small sea creatures.