A simple and delicious way to take care of your health.
Our daily diet plays a major role in preventing cancer. Each year in France, 40% of cancers are linked to so-called avoidable risk factors such as our lifestyle and our environment, and 20% are attributed to nutrition according to the ARC Foundation. Rebalancing our diet is therefore important to preserve our health. With this in mind, Japanese researchers have discovered that eating fish in a certain way reduces the risk of cancer and death from all causes.
The study, conducted by scientists at Nagoya Medical School in Japan, followed more than 80,000 subjects aged between 35 and 65. Their frequency of fish consumption was estimated using a questionnaire, as well as various factors that can influence mortality risk, such as age, smoking, alcohol, BMI and the intake of various nutrients in the diet. The subjects were evaluated over a period of 9 years, during which 2,482 deaths were recorded, including 1,495 related to cancer. The results published in the journal Public Health Nutrition showed a significant reduction in all-cause mortality in people who included small fish in their diet, particularly women.
►Women who consumed small fish 1 to 3 times per month saw their risk of all-cause mortality reduced by 32% compared to those who rarely ate them, and their risk of cancer mortality reduced by 28%.
►Those consuming small fish 1 to 2 times per week saw their risk of mortality from all causes reduced by 28%, and their risk of mortality from cancer reduced by 29%.
►Those consuming it more than 3 times a week saw their risk of all-cause mortality reduced by 31%, and their risk of cancer mortality reduced by 36%.
A similar trend was also observed in men but less significantly.
Including small fish in the diet therefore seems to be a simple way to increase life expectancy. Consumption of small fish is already widespread in Japan, particularly Atlantic capelin, Japanese smelt and small dried sardines. More surprisingly, the fish would have to be eaten whole to benefit from the benefits demonstrated in the study. These parts are rich in micronutrients such as calcium and vitamin A. “Small fish are easy for everyone to eat, and they can be consumed whole, including the head, bones and organs. The nutrients and physiologically active substances specific to small fish could contribute to the maintenance of good health.” concludes Dr. Chinastu Kasahara, lead author of the study.