If oily fish aren’t yet a staple in your diet, consider this your reminder to change that. According to a new study in the British Medical Journal, forage fish such as mackerel, herring, sardines and anchovies are full of health benefits for both planet and person and have the potential to save up to 750,000 lives globally.
According to the study, non-communicable diseases, or those caused by unhealthy lifestyle habits rather than infections, accounted for around 70 per cent of all deaths in 2019, a figure which has been linked to excessive consumption of red and processed meat. Although small, and traditionally thought of as food for larger fish, eating more forage fish as an alternative protein source could be the answer.
So called because they’re abundant in local waters around the world, these fish contain high levels of omega-3 long-chain polyunsaturated fatty acids (DHA and EPA) which can help to reduce the risk of non-communicable diseases such as coronary heart disease, diabetes and bowel cancer.
Their impact on the planet is just as profound, as their carbon footprint is among the lowest of all animal food sources. The study concludes that replacing some of the world’s meat consumption with oily fish instead would lower global greenhouse gas emissions by around 15 per cent.
“Sustainability is a major advantage,” adds nutritionist GQ Jordan. “[Plus], including forage fish in your diet is an affordable way to meet your nutrition needs as they’re relatively cheap in comparison to other protein sources. It’s also a step towards more eco-conscious eating as they are often plentiful and reproduce quickly, making them a more environmentally friendly option.”
Of course the benefits of these small but mighty fish aren’t just limited to the environment; they are in themselves nutritional powerhouses that we all ought to be eating more of. “It’s not a coincidence that they are a hallmark of the Mediterranean diet, which is famous for supporting longevity and healthspan,” says Jordan. “They’re loaded with omega-3 fatty acids [which are] key for brain health and cognitive function, enhancing mood and focus and balancing hormones and maintaining heart health.” These fatty acids also help lubricate skin cells, while the anti-inflammatory properties help fight oxidative damage from free radicals which shows up on the skin as fine lines, lack of firmness and dullness.
Although all species of fish are good protein sources, some are better than others. “They are less likely to accumulate harmful toxins like mercury, making them a safer choice than larger fish,” says Jordan. Because of their size and relative age, smaller forage fish absorb less heavy metals than larger and longer-living fish such as tuna, pike and swordfish, which tend to contain the most mercury, a heavy metal that’s naturally found in water thanks to industrial pollution.
According to another study carried out by the University of Leeds, eating a daily portion of oily fish can also delay the onset of menopause by three years, while those concerned about low levels of vitamin D in their diet – in the UK especially, we should all be sourcing supplementary vitamin D from October to April – will be pleased to hear that fish like sardines and mackerel are one of the most abundant sources of vitamin D available. Additionally they “contain B12 and essential minerals such as selenium and iodine, which support thyroid function and immune health,” says Jordan. She recommends aiming for two to three portions a week as a guide.