Japanese Secret to Longevity: Eat More Small Fish

Japanese research shows that women regularly eating small fish have significantly reduced all-cause and cancer mortality. Experts believe incorporating small fish into their daily diet may be an effective way to extend life.

NAGOYA, JAPAN (Merxwire) – Fish is often touted for its health benefits due to its rich content of omega-3 fatty acids critical for brain development and as a source of high-quality protein. However, recent research indicates that eating fish enhances intelligence and prolongs lifespan! A recent study in Japan found that women who frequently consume dried small fish experience a 30% reduction in overall mortality and cancer mortality risks compared to non-consumers. 

Fish are rich in high-quality protein, vitamins, and oil, which are essential for human nutrition. Previous research has confirmed that omega-3 fatty acids in fish can prevent cancer and cardiovascular diseases and reduce chronic inflammation in the body. However, most studies have focused on the health benefits of large fish, whereas a research team from Nagoya University in Japan is the first to study small fish. These small fish are easy to consume and can be eaten whole, including the head, bones, and viscera. This finding was recently published in the journal Public Health Nutrition.

Researchers examined 80,802 participants aged 35 to 69, including 34,555 men and 46,247 women. They categorized participants into four groups based on their frequency of weekly small fish consumption: none, 1-3 times per month, 1-2 times per week, and three or more times per week. The study was conducted over a 9-year, during which participants’ health and dietary habits were regularly monitored and recorded. This comprehensive approach allowed the research team to draw robust conclusions about the relationship between small fish consumption and health outcomes.

Over a 9-year follow-up period, the research team documented 2,482 deaths, with approximately 60% (1,495 cases) related to cancer. The results showed that participants who consumed small fish thrice a week had significantly lower risks of overall mortality and cancer mortality, with more significant benefits observed among women.

The study authors noted that small fish contain rich nutrients such as calcium, vitamin A, vitamin D, and n-3 polyunsaturated fatty acids, which may offer protective effects against cancer. Furthermore, the study emphasizes that small fish provide abundant micronutrients such as calcium, magnesium, and vitamins A and D due to their consumable entirety (including heads, bones, and viscera). Compared to larger fish, bones and viscera are often discarded; small fish demonstrate unique nutritional advantages that enhance nutrient absorption efficiency.

Japanese diets traditionally include a variety of small fish such as smelt, capelin, icefish, sand lance, young sardines, and shishamo. These small fish are prepared in various ways, including raw, pickled in vinegar, simmered in soy sauce, and fried in oil. However, it is essential to note that dried small fish typically include whole fish, heads, and viscera, resulting in higher cholesterol content. It is advisable to choose simple cooking methods, avoid excessive processing, and maintain moderate consumption to maximize health benefits.