When it comes to eating to live longer, dietitians and doctors regularly push the importance of consuming lots of fish and plants. Plant-based foods have a ton of nutrients, but there is one nutrient that is difficult to get from greens alone: omega-3 fatty acids.
Studies have proven that this nutrient is especially important when it comes to living longer. It is found mostly in fish, along with vitamins B2 and D as well as calcium, protein, phosphorus, zinc, iron, iodine, potassium, and magnesium.
A big resume, right? But when it comes to the true number one fish for living longer, nutritionists say there is one specific type to keep in mind next time you are going to the fish market.
It’s called SMASH fish.
SMASH fish is not a new species. It is really an acronym for these fish types: Salmon, mackerel, anchovies, sardines, and herring.
These SMASH fish have a connection to longevity that is something nutritionists are not ignoring. The American Heart Association recommends consuming one serving of SMASH fish twice each week for best life longevity. And it is certainly not a coincidence that these kinds of fish are in the diets of every Blue Zone, which are areas of the world where people usually live to be older than 100 while staying in good health.
Why SMASH fish for longevity
Nutritionists report there are several causes for SMASH fish to have such a strong connection to longevity over other forms of fish. One reason is they are very nutrient-rich and especially high in omega-3s.
Our body cannot make omega-3 fatty acids, so we have to get it from our food. The reason why omega-3s are so good for longevity is because they are involved in many systems inside your body including brain health, your central nervous system, and your heart health. The connection of omega-3 fatty acids and heart health is usually important since heart disease is such a widespread cause of death in the United States Eating SMASH fish twice per week is directly connected to lowering this risk.
Besides omega-3 fatty acids, nutritionists also say that SMASH fish are a great source of lean protein and have a big list of other great nutrients like, selenium (linked to lower your risk of heart disease, slowing mental decline from aging, and guarding your body from oxidative stresses) along with vitamin D (which is connected to lowering your risk of cancer).
Author: Scott Dowdy