Eating small fish whole may reduce risk of dying from cancer

 

Past studies show that following a healthy diet lowers a person’s cancer mortality risk, while eating unhealthy foods may increase a person’s risk of dying from cancer.

Now, researchers from the Nagoya University Graduate School of Medicine in Japan found that eating small fish whole may reduce the risk of death by cancer or any other cause in Japanese women. The study was recently published in the journal Public Health Nutrition.

The study concluded that there was a significant reduction in all-cause and cancer death among female participants who habitually ate small fish whole after factoring in lifestyle habits that may impact mortality risk, such as smoking, BMI and alcohol consumption.

In fact, it is a common practice in Japan to eat small fish — including small horse mackerel, whitebait, Japanese smelt and sardines — whole, including the organs, bones and head.

Small fish have the benefits of being sustainable as they are not normally overfished like larger fish and generally have lower levels of mercury.

“I regularly recommend the consumption of small fish due to their impressive nutritional value and low levels of toxic mercury compared to large fish,” Molly Rapozo, registered dietician nutritionist & senior nutrition and health educator at Pacific Neuroscience Institute in Santa Monica, CA.

“Small fish are a component of traditional Japanese and Mediterranean diets, which are both touted for their longevity,” she said.

In addition to being a healthy protein source, small fish also provide a variety of nutritional benefits including omega-3 fatty acids and micronutrients such as calcium, vitamin A, iron, zinc and vitamin B12.

 “Tiny fish do not typically lend themselves well to being battered, deep fried, and served with french fries but are more delicate as well as naturally portion controlled. They tend to be more rich and flavorful in taste to the palate which lends itself to slower eating, savoring the bites and possibly needing less to feel satisfied,” Monique Richard, a registered dietitian nutritionist, said.

“This study adds to the existing evidence of fish consumption and cancer mortality. We’ve seen in previous studies that regular fish intake is associated with a reduced risk of gastrointestinal cancers, as well as being a potential benefit for cancer survivors who have diets high in oily fish,” Molly Rapozo, also a registered dietitian, said.

“This kind of research is important because what we eat has a significant impact on chronic disease. Lifestyle changes, such as food choices, are an opportunity to decrease the risk of early death and disability. Evidence-based dietary strategies offer a practical approach to reducing the burden of chronic diseases, including cancer, and improving longevity,” Rapozo said.