If you want to have a plant-based diet either for health or ethical reason, but you just can’t commit to cutting meat out of your life, there’s one diet plan you may want to try out: Pescatarianism.
Pescatarian diet is a plant-based diet with the addition of fish and seafood as your main source of animal protein. Going pescatarian will allow you to enjoy the best of both worlds – the perks of being a vegetarian and the joy of being an omnivore.
Here are 7 reasons why switching to a healthy pescatarian diet could be beneficial for you.
1. Pescatarian diet is a healthier compromise
For a vegan diet to be healthy and balanced, one should include plant-based protein and fiber sources like legumes, nuts, tofu, and seeds and calcium-fortified plant-based types of milk and yogurt. However, most people on a plant-based diet don’t get all the nutrients they need.
The nutrients that fish and other seafood add to a veggie-based diet help make up for the health issues that come with vegetarianism, including the lack of B vitamins, selenium, and iron.
We can look at pescatarian diet as your middle ground between a strict vegetarian diet and a protein-rich yet nutrient-deficient red meat-based diet. Switching to pescetarianism gives you the best of both worlds – you’ll benefit from eating plenty of fruits and veggies while making sure you’re getting adequate protein and omega-3 fats from healthy seafood.
2. Seafood is a nutritional powerhouse
Seafood lovers, whether they’re pescatarians or not, know that fish and shellfish are loaded with nutrients.
Aside from omega-3 and protein, fish is rich in vitamins D and B2 (riboflavin), and minerals iodine, zinc, iron, magnesium, and potassium. Fish is also packed with calcium and phosphorous. As for shellfish, you can have your dose of zinc with oysters. If you’re looking for selenium and iron, you can count on mussels, clams, and shrimps.
3. Pescatarian diets are ideal for weight loss
If you want to stay in shape the healthy way, a pescatarian diet may be the best way to go. Your mission to lose belly fat and build lean muscles will only be successful with high-quality protein – something you can get from seafood.
Next, to being a protein powerhouse, fish and shellfish are also low in fat and calories yet loaded with essential vitamins and minerals. The best part is, your healthy, low-carb, protein-rich meals can make you feel full and satisfied.
4. It’s good for your heart
Eating fish, especially fatty fishes like salmon, tuna, mackerel, and sardines, provides an increased intake of long-chain omega-3 fatty acid. Omega-3, as most of us know, is proven to improve heart health. Aside from fish, let’s not forget that a pescatarian diet also consists mainly of plant foods, which help improve blood lipids and lower blood pressure.
If you fear having cardiovascular diseases due to lifestyle and hereditary factors, switching to a pescatarian diet may help you lower your risk. Of course, you should accompany your healthy diet with exercise and stress management.
5. It helps prevent chronic diseases
Pescatarian diets contain low amounts of fat and oils, and high amounts of fiber which can prevent several diseases. According to research, a pescatarian diet is linked to chronic disease prevention and lower mortality rates, in comparison to diets that include meat. Studies also suggest that folks on a pescatarian diet had lower levels of blood cholesterol and blood pressure, and a lower risk of diabetes.
6. You’re less likely to develop colorectal cancers
If you’re following a healthy pescatarian diet, there’s a higher chance you’re protected against colorectal cancers or cancers that damage the colon and rectum.
Next, to family history, medical history, obesity, and smoking, dietary factors also play an important role. Colorectal cancers are commonly caused by diets high in animal protein, including red and processed meats, diets high in saturated fats and calories, and diets low in fiber.
7. It improves your skin health too
Ever wondered why your skin continues to break out even if you never miss your skincare routine? It may have something to do with your diet. Loading up on fruits, vegetables, whole grains, and omega-3-rich foods, like salmon, tuna, mackerel, and sardines, helps give your skin a healthier glow.
Author Bio: Mina Natividad is a passionate daytime writer for Manettas Seafood Market, an online and interactive seafood hub which provides customers a true, first-class fish market experience without leaving home. Since she’s a seafood lover herself, she’s got a lot to say about food, well-being, and lifestyle.