Eating a healthy diet can play a significant role in reducing the risk of cancer and mortality. A recent study conducted by researchers from Nagoya University Graduate School of Medicine in Japan found that consuming small fish whole may lower the risk of death from cancer and other causes in Japanese women. The study, published in Public Health Nutrition, analyzed data from over 80,000 participants aged 35 to 69, and found a significant reduction in all-cause mortality and cancer-related deaths among women who ate small fish regularly. The habit of consuming small fish whole, including the organs, bones, and head, is common in Japan. Smaller fish, such as sardines, mackerel, and anchovies, are sustainable, have lower levels of mercury, and provide essential nutrients like omega-3 fatty acids, calcium, iron, and vitamins.
The study’s lead researcher, Chinatsu Kasahara, noted the protective effect of fish intake on health outcomes, including mortality risks. The nutritional value and low levels of toxic mercury found in small fish make them an ideal dietary choice. Registered dietitian nutritionists also emphasize the benefits of small fish in traditional Japanese and Mediterranean diets, known for promoting longevity. Consuming small fish as part of a balanced diet can provide essential nutrients, healthy fats, and proteins that support overall health. These fish are also naturally portion controlled and flavorful, promoting mindful eating and satisfaction with fewer bites.
Evidence suggests that consuming fish regularly can reduce the risk of gastrointestinal cancers and benefit cancer survivors with diets high in oily fish. Lifestyle choices, such as diet, play a significant role in reducing the risk of chronic diseases like cancer. Adopting evidence-based dietary strategies can help individuals lower the risk of early death and improve overall health and longevity. Further research is needed to explore the compounds and vitamins in whole small fish that may have anti-inflammatory effects and protect against cancer development.
In light of the increasing number of young people diagnosed with cancer, particularly colorectal cancer, researchers are exploring new ways to protect against this disease. Lifestyle factors, including diet at a young age, may influence cancer risk in the absence of common risk factors like obesity or family history. Understanding the impact of dietary choices on cancer development is essential for developing effective prevention strategies. While eating small fish whole is a common practice in Japan, it may not be as prevalent in other regions. Incorporating cold-water fish like sardines, mackerel, and salmon into the diet can provide a healthy source of omega-3 fatty acids, minerals, and vitamins.
Experts recommend adding small fish to salads, soups, grains, and spreads for a delicious and nutritious meal. Experimenting with different flavors and preparations can help individuals incorporate small fish into their diet and reap the health benefits. The acronym SMASH – sardines, mackerel, anchovies, salmon, and herring – can guide individuals in selecting fish that are low in contaminants and versatile for various dishes. By including small fish in their diet, individuals can enhance their nutrient intake, support their overall health, and reduce their risk of cancer and mortality.
