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Small oily fish such as sardines and mackerel are nutritional powerhouses that support longevity, particularly for women. They are rich in omega-3 fatty acids, which reduce inflammation, protect the heart, and support brain function. Unlike larger fish, they contain lower levels of mercury, making them a safer choice for regular consumption. These fish are also excellent sources of vitamin D and calcium, both of which are crucial for bone strength as women age.
Research shows that women who consume oily fish regularly experience lower rates of cardiovascular disease and cognitive decline. Omega-3 fatty acids are especially important for supporting hormonal balance during and after menopause. In addition, the high levels of protein and micronutrients in sardines and mackerel make them valuable for maintaining muscle mass and preventing osteoporosis. Because they are widely available in affordable canned forms, these fish are accessible and easy to include in meals.
“Regular consumption of oily fish is associated with a lower risk of heart disease and improved longevity.” – British Heart Foundation
Eating small fish such as sardines and mackerel offers wide-ranging health benefits, from heart protection to stronger bones. For women, they represent a practical and nutrient-dense food that directly supports healthy ageing. Including them in the diet two to three times per week is an achievable step towards long-term wellbeing.