“SMASH” Fish

From morning coffee to YouTube videos, every day we are surrounded by things that prove not everything is created equal. And the same holds true for the seafood we choose to eat.

When it comes to the best fish for helping promote longevity, there are specific species to keep in mind the next time you’re at the fishmonger or weighing your canned fish options—these are the “SMASH” fish. No, these are not new group of fish species, instead, SMASH is an acronym for salmon, mackerel, anchovies, sardines, and herring. The acronym sounds powerful—because it is.

Why these fish in particular? Most notably, SMASH fish have the upper hand when it comes to the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A recent study in Nature Communications found that people who had greater levels of these omega-3s in their blood had a 13 percent lower risk for all-cause mortality, as well as a lower risk for death due to cancer, cardiovascular disease and other causes combined, compared with those with lower levels.

Why the overarching health benefits? Omega-3 fats sneak their way into our cell membranes and, in doing so, improve how chemical reactions occur. They also appear to do a good job at helping tamp down disease-provoking inflammation. Since so few people have sufficient levels of these important fats, salmon and other SMASH fish can be a valuable food option for boosting levels. The American Heart Association recommends eating two (three-ounce) servings of fish per week, with an emphasis on the fatty fish in the SMASH family.

Far from a one-hit-wonder, these fish have a tidal wave of nutrition that includes hard-to-get vitamin D to support immune and bone health, vitamin B12 to help make DNA, and selenium, a micronutrient linked to a lower risk for depression. Not to be overlooked is also ample amounts of high-quality protein. A smash hit nutritionally, right?

Another reason to pivot to swimmers of the SMASH community is that you’ll be less likely to go overboard on mercury. Mercury, a neurotoxin, is leaked into our waterways via various industrial activities and can negatively impact the brain and nervous system, and unfortunately, it’s in nearly all fish. But the smaller SMASH species including sardines and herring accumulate much less mercury in their flesh than larger species such as tuna and swordfish.

Tips for Buying and Eating SMASH Fish. Whether you’re buying your SMASH fish fresh or canned comes down to personal preference.

Canned salmon, mackerel, sardines and anchovies are very convenient and just as nutrient-dense as fresh caught. Plus, they are can be more budget-friendly.

In terms of how to eat SMASH fish, include them in dishes that you already have on your menu. This way, you’re pairing them with something you’re already comfortable eating. Add chunks of pickled herring to salads, sneak sardines into pasta dishes, use canned or smoked mackerel in sandwiches, and whisk finely chopped anchovies into salad dressings for a hit of salty-umami flavor. And of course, the Internet is full of SMASH fish recipes, too. So go ahead, have a little fun with your food, and “SMASH” it at the dinner table. 

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