Benefits of Eating Small Fish Whole

June 29, 2024 TruthUSA

The nutrients in small fishes’ bones and organs help protect women against death from cancer and other causes, as discovered in a study conducted in Japan.

Eating small fish—bones and all—has special health benefits, a recent study has found. Researchers in Japan tracked 80,802 individuals over nine years and discovered that women who regularly consumed whole small fish had lower mortality rates from cancer and other causes compared to those who did not.

The findings of this study were published recently in the journal Public Health Nutrition.

It is widely recognized that fish is a nutritious food due to its omega-3 fatty acids, proteins, and vitamins. The study suggests that consuming entire small fish is even more beneficial than consuming fillets from larger fish.

Lead researcher Chinatsu Kasahara, a doctoral student and associate professor at Nagoya University Graduate School of Medicine in Japan, stated in a university press release, “Previous studies have shown the protective effect of fish consumption on health outcomes, including mortality risks. However, there has been limited focus on the impact of small fish intake specifically on health outcomes.”

“Nutrients and physiologically active substances unique to small fish could contribute to maintaining good health,” she added.

Just 1–3 Times a Month

The researchers at the university utilized a food frequency questionnaire to assess how often the participants consumed whole small fish. Over the nine-year follow-up period, 2,482 individuals in the study passed away, with about 60 percent of them succumbing to cancer.

Women who reported consuming small fish even just monthly to thrice a month had lower chances of dying from cancer and all other causes compared to women who rarely consumed small fish.

In the male subjects, the reduced risk of mortality from all causes and cancer was similar to that of women but did not reach statistical significance, as reported by the researchers. They suggested that this could be due to the smaller number of male subjects (34,555 compared to 46,247 women) or other unmeasured factors in the study, such as fish portion sizes and sex-specific cancer types.

Various factors were associated with the frequency of small fish consumption. Individuals who consumed small fish more often tended to be older (with a mean age of 54.7 years), non-lean, non-smokers, current drinkers (among men), physically active, and had hypertension.

Small Fish, Big Nutrition

“Small fish offer a unique advantage in that they can be consumed as a whole,” according to the researchers, in contrast to large fish that are typically processed to remove bones and organs, leaving only the fillet.

When consumed whole, small fish contain bones and organs that make them “a good source of micronutrients such as calcium, vitamins, and fatty acids.”

A 2021 study published in the journal Clinical Nutrition indicated that individuals with prediabetes who consumed two cans of sardines per week significantly reduced their insulin resistance, blood pressure, and risk of developing Type 2 diabetes.

A further advantage of smaller fish is that they accumulate fewer toxins such as mercury compared to larger fish.

Who Eats Small Fish?

Fish consumption preferences are partially influenced by cultural factors. Consuming small fish is more common in regions like Japan and Europe compared to the United States. In Japan, popular options include whitebait, Atlantic capelin, Japanese smelt, small dried sardines, small horse mackerel, and young sweetfish, as noted by the researchers. These fish are consumed raw or prepared through marination in vinegar, simmering in soy sauce, deep-frying, or drying.

Lead researcher Ms. Kasahara mentioned in the university statement, “I have had the habit of consuming small fish since childhood, which sparked my interest in this topic. I now feed these to my children as well.” She emphasized that the findings are not limited to Japanese individuals but are relevant across different cultures.

In many parts of the world, larger species of fish are preferred as fillets after bones and organs are removed. While consuming larger fish whole may also have benefits, fillets are easier to transport and store, making them a more convenient choice for producers and consumers, according to the Global Seafood Alliance. In areas with limited access to fresh fish, consuming whole fish often means consuming smaller fish that have been canned.

The demand for canned fish, particularly tuna, increased in Europe during the COVID-19 lockdowns, as reported in a 2021 report by the Dutch CBI Ministry for Foreign Affairs. Sales of sardines and mackerel also saw an upward trend. Canned fish is a common part of the European diet, with shelf-stable fish products being the most consumed, followed by frozen and chilled products.

Tinned fish saw a rise in popularity in the United States in 2022, according to food trend analysts, and a 2021 report from IndustryARC predicted that the global canned fish market would reach $11.3 billion by 2027.

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