This Food You Are Definitely Not Eating And Probably Have Strong Feelings About Could Lengthen Your Life
Nope, not a veggie.
by The Candidly Team
You’re gonna hate this.
Or maybe you’ll be among the 4% who will love it. There’s no real gray area with this one. And it’s not even really a food, more of a food group.
Annoyed you enough yet?
Alright, alright … here’s what it is.
It’s whole tiny fish.
Did the adorable packaging not entice you? Well, before you scurry off thinking “nah, I’ll just stick to blueberries and beetroot,” please hear us out to the end. We promise to keep it brief. And we promise it’s compelling.
Starting with the study.
A 2024 study has found evidence linking the intake of whole-sized small fish with a reduced risk of all-cause and cancer mortality in Japanese women.
After following 46,247 women aged 35 to 69 for nine years, the study found that those who ate small fish 1-3 times a month were 32 percent less likely to die.
According to the study, “Japanese people habitually eat small fish, such as whitebait {a term for many types of immature fish], Atlantic capelin, Japanese smelt, and small dried sardines. Importantly, it is common practice to consume small fish whole, including the head, bones, and organs, which are rich in micronutrients, such as calcium and vitamin A.” However, regular consumption of these types of fish is often “limited to several coastal or maritime countries.”
So, what are the perks of incorporating little fish into our diets?
We’ll focus on the two you’re probably most familiar with and might have the easiest time locating:
Sardines:
High in omega 3s (heart health, though be aware it also has sodium)
Good dose of protein (cell function, muscle and bone strength, immunity)
Excellent calcium source (bone health)
One of the few non-fortified food sources of vitamin D (bone health, immunity)
Great way to get B12 (blood and nerve health)
One of the fish with the lowest mercury levels
One of the more sustainable fish types
Anchovies:
High in omega 3s
Plenty of protein (cell function, muscle and bone strength, immunity)
Nice dose of vitamin B3 which helps turn food into energy (supports heart, blood vessels, and metabolism)
Big dose of selenium (heart health, bone healh, immunity)
Lower in mercury than many other fish
One of the more sustainable fish types
And the downsides?
One thing to note is that these types of fish tend to have a high salt content, especially in cans or jars. So keep that in mind if you’re watching your sodium.
They can also contain heavy metals, and there are rising concerns over arsenic content in particular.
And so, as we learn more, it’s still best to consider them in moderation as part of a diet with lots of variety. The American Heart Association advises sticking to about 2 servings of fatty fish a week. And you can/ should always talk to your doctor about what’s best to add and avoid in your own personal diet.
How to Not Throw Up Eat Them
This brings us to how exactly to force these nutrient-packed fish down your gullet. Fear not. We have ideas - hide the spinach in the smoothie kind of ideas.
Smother it into a Green Goddess dressing or dip: Green Goddess is a gorgeous thing to dollop onto roasted or raw veggies. You can also use it on salads, sandwiches, and wraps. Anchovies are the secret ingredient no one wants to know is in there, but they’re also what make it deeply, deeply delcious. You can’t go wrong with this recipe, except we add half an avocado and use only Greek yogurt (instead of any mayo) because it honestly tastes the same. Also, don’t worry about having all the fresh herbs. The most important are basil and tarragon.
Blend up a restaurant level Caesar salad dressing. When you order a salty, savory, scrumptious Casear salad, you’re eating anchovies. When you want to make it equally delicious at home, use anchovies. We use THIS recipe to avoid fussing with raw egg.
Make a delectable lemony, capery, chili flaky pasta dish: Here’s the recipe. You’re welcome.
Serve them as a perfect, grabbable appetizer: It takes almost no time to grill or fry and serve with olive oil and oregano. Here’s how to do it. It may sound a little daunting, but dip it in an aioli or tzatziki and you’ll feel like you’re eating french fries in a tavern by the Mediterranean.
For 39 more ideas that are nothing short of gourmet, go here.
Where To Buy Them:
If you want to feel like a character in a Nancy Meyers movie, you can always have a chat with your local fishmonger about what’s available and how it can be eaten. But there are also seafood markets online that can ship to you for relatively low cost. And, of course, there are loads of tinned options at any nearby market. While a lot of canned fish might not come whole, there’s still plenty of nutrition to be had. We’ve heard good things about the following, which you can also order online.
Fishwife: Female-owned and sustainably driven. Also the packaging will spark joy every time you open the pantry.
Wild Planet: For less sodium.
This article is for informational purposes only. It is not intended to be used in place of professional advice, medical treatment, or professional care in any way. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your physician or healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind. Read our Terms & Conditions and Privacy Policy.
