Move over, filet—whole fish might be your next superfood.
A recent study from Japan suggests that eating small fish whole—bones, head, and all—may significantly reduce the risk of death from cancer and other causes, particularly for women. Led by Dr. Chinatsu Kasahara of Nagoya University, the study followed over 80,000 people aged 35 to 69 for nine years. Participants were grouped based on how often they ate small fish like whitebait, capelin, smelt, and dried sardines.
The results? Women who ate small fish at least once to three times a month were less likely to die during the study period—especially from cancer—compared to women who rarely ate them.
So what makes these tiny swimmers so powerful? According to the researchers, consuming small fish whole means you’re getting a rich dose of nutrients often lost when fish are filleted. That includes calcium from the bones, omega-3 fatty acids from the organs, and vitamins A and D from the whole body. These nutrients are known to reduce inflammation, support brain and heart health, and even provide anti-cancer benefits.
“Small fish are easy for everyone to eat, and they can be consumed whole,” said Dr. Kasahara. “Their nutrient density makes them a smart, simple addition to your diet.”
While the trend wasn’t statistically significant in men—possibly due to sample size or portion differences—the overall findings still point to big benefits in small fish.
If you’re looking for an easy way to boost your nutrient intake and potentially add years to your life, consider tossing a few whole sardines or smelt into your next meal. Crunchy bones included.
