A diet consisting primarily of plant-based foods has a number of health benefits that can be enhanced by consuming fish and fish products. Research has shown that eating less meat can help you live longer. In this article, we'll look at what exactly a pescatarian diet is and what benefits it has for your health.
What is meant by the term “pescetarian diet”?
The term “pescetarianism” was coined in the early 1990s and is a combination of the Italian word for fish, “pesce,” and the word “vegetarian.”
A pescatarian diet is one without red and white meat, fish and seafood as welllots of fruitand vegetables included. There are many reasons why people avoid meat and poultry but continue to eat fish. Some people choose to add seafood to their vegetarian diet to combine the health benefits of a plant-based diet with the heart-healthy fish. For some it may simply be a matter of taste.
It is a largely plant-based diet with whole grains, nuts, legumes, vegetables and healthy fats, with seafood and fish playing an important role as the main source of protein. Many pescatarians also eat dairy products and eggs. Choosing pescetarianism is a flexible option because it allows you to change vegetarianism. It complements the health benefits of vegetables, fruits and whole grains with the lean proteins and omega-3 fatty acids of seafood and fish. Balanced pescetarianism is full of nutrient-dense, fiber-rich foods and can be classified as a semi-vegetarian diet, meaning plant-based foods are prominent but animal products are also sometimes included in the form of seafood and fish.
This type of diet is often associated with theMediterranean dietcompared because fish is an important source of protein in both diets. Both focus on nutrient-dense ingredients, such as lean proteins and vegetables.
There are manyhealth benefitsif you supplement a vegetarian diet with fish. Including seafood, including fish, crustaceans and molluscs, in a vegetarianism can provide beneficial nutrients and variety. Mussels, for example, are very rich in vitamin B12 and selenium as well as manganese and the other B vitamins. For example, white fish varieties such as cod and flounder do not provide much omega-3 fatty acids, but they are a source of extremelylean protein. Cod is also an excellent source of selenium and a good source of phosphorus, niacin and vitamins B6 and B12.
Improves heart health
Eating fish, especially fatty fish, leads to an increased intake of long-chain omega-3 fatty acids. They are an unsaturated fat that can be beneficial to humans and is essential for a healthy life. People who eat fish have lower blood pressure, a lower risk of heart arrhythmias and fewer fatal heart attacks than people who don't have fish in their diet.
Aside from fish, the pescatarian diet consists primarily of plant-based foods. People who eat a diet rich in vegetables and other plant-based foods have a lower risk of coronary heart disease and lower blood pressure.
Can prevent cancer
Pescetarianism may also protect against colorectal cancer, which is cancer that affects the colon and rectum.
Protects against diabetes and prevents inflammation
A plant-based diet may reduce the risk of type 2 diabetes and metabolic syndrome. Metabolic syndrome includes conditions such as insulin resistance, high blood pressure and obesity.
There is also evidence that the omega-3 fatty acids found in fatty fish can prevent inflammation.
Healthy skin and hair thanks to Omega-3
The benefits of omega-3 fatty acids from fish oil for skin health have already been observed. Fish also contains rich amounts of vitamin A, which plays a crucial role in skin health - various skin problems such as dry skin or inflammation can be reduced.
The omega-3 fatty acids can not only protect skin cells, but also strengthen hair and hair roots. They can also slow down hair loss and improve hair density.
Pescetarian diet – environmental aspects
Livestock farming comes with high environmental costs. According to the United Nations, livestock production contributes to 15% of all human-caused carbon emissions. The production of fish and seafood, on the other hand, has a lower carbon footprint than the production of animal meat or cheese.
What can pescatarians eat?
There are no restrictions on the fruits and vegetables that can be included in this diet plan. Eat the rainbow and get plenty of fruits and vegetables to reap all the health benefits:dark leafy vegetables, bright red, yellow and orange peppers, eggplant, corn, blueberries, kiwi and other fruits and vegetables you can eat every day.
We give you some advice on what you can buy as a pescatarian:
- Dark leafy vegetables (spinach, kale)
- Vegetables (broccoli, cauliflower, Brussels sprouts)
- Fresh and frozen fruit (grapefruit, oranges, berries, bananas, apples)
- Healthy sources of fat (avocados, walnuts, almonds, chia seeds, olive oil)
- Whole grains (100% whole grain bread, brown rice pasta, quinoa)
- Vegetable protein and legumes (tofu, soybeans, black beans, lentils, chickpeas)
- Canned or packaged fish (tuna, sardines, anchovies, salmon, herring)
- Fresh or frozen fish (halibut, cod, salmon, snapper, sea bass)
- Dairy products (cheese, yogurt, milk)
- Owner
Some people who choose not to eat meat find pescetarianism easier than a purely vegetarian diet because they get enough protein every day by eating seafood and fish. By replacing meat meals with fish meals, you are likely to cut calories and fat in your diet, helping you achieve and maintain a healthy weight.
