Small fish, keys to longevity?

The Japanese usually eat small fish, such as capelin, Japanese smelt, mackerel and dried sardines. It is common to eat small fish whole, including the head, bones and organs, which are rich in micronutrients. These small fish are eaten in different ways: raw or marinated in vinegar, simmered in soy sauce, semi-dried salted and fried. Fish such as capelin and smelt are typically 10 to 15 cm long.

Small fish are a great source of nutrients, such as calcium, potassium, vitamin D, vitamin A and long-chain omega-3 fatty acids. Additionally, they contain fewer environmental toxicants like cadmium and mercury than larger fish.

A large study carried out in Japan

This study involved a Japanese cohort with a total of 80,802 participants (34,555 men and 46,247 women), aged 35 to 69 years, followed for 9 years (1).

Researchers have found that women who regularly eat small fish have a much lower risk of dying from any cause or from cancer. Those who eat it 3 or more times per week have the lowest risks of all-cause mortality (-31%) and cancer mortality (-36%), compared to those who rarely eat it.

In men the trend is similar but the results were not statistically significant perhaps due to the smaller sample size.

The best way to eat fish

LaNutrition.fr recommends eating 0 to 3 portions of fish per week, with at least one portion rich or very rich in omega-3 and 2 portions for pregnant women and children, also with at least one portion rich or very rich in omega-3. A portion represents 100 g of canned sardines or 150 g of cod.

Read: Canned fish: how to make the right choice? (subscribers)

Fish finds its place in Mediterranean, ketogenic and low carb diets in particular. In I treat almost everything with the Mediterranean diet, Dr. Martine Cotinat explains: “It is undeniable that the nutrients contained in fish play a protective role for health. Mediterraneans have always consumed seafood caught on their coasts. » She advises varying the species and places of supply and favoring short circuits by purchasing directly from fishermen, when possible.

To go further: I cure almost everything with the Mediterranean diet

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