Nowadays, there are so many different diets; many promises to shed fat off your body while others simply offer a healthy and balanced life, reducing the risk of diseases and health problems. Following a pescatarian diet means that you cut out red meat, poultry, and pork from your diet, but you still eat fish and other seafood.
Basically, it is a plant-based diet that includes fish and seafood, which serves as the primary animal protein.
Many people today follow a pescatarian eating pattern, and the interest in this diet is rising. Fish has proven health effects due to the high omega-3-fatty-acid content, and for some vegetarians, it offers a perfect compromise by adding a delicious protein source to their diet.
Here we share with you ten reasons to try a pescatarian diet alongside many delicious fish and seafood recipes.
1. Seafood is Rich in Omega 3 Fatty Acids
Fat is a macro-nutrient essential for the body since it helps maintain effective brain and hormone function. There are several different types of fat, such as monounsaturated, polyunsaturated, saturated fats, and trans fats. However, not all of them are healthy. Just think about the fried things that are full of trans fats; those are the ones you definitely should avoid. On the other hand, Omega-3 fatty acids are essential fatty acids.
It means that they are crucial for our health, but since our body can’t make them, we have to get them through food. To make sure that you get enough omega-3s into your diet, it is recommended by the national guidelines to eat at least two portions of fish every week. Salmon, mackerel, sardines, tuna, and anchovies are all in the top 15 foods for Omega 3.
2. Pescatarian Diet Provides an Excellent Source of Protein
Protein is another macronutrient essential for the body as it is the building blocks of muscle mass and the cells in the body, including skin, hair, nails, bone, and organ tissue. While it is recommended that 10 to 35 percent of daily calories come from protein, most Americans eat only 12-18 percent of their calories as protein.
Protein-rich foods are among the most satiating nutrients meaning that you will feel full longer after a protein-rich meal. One more reason to eat more seafood that it provides an excellent source of protein.
3. Seafood is Rich in Nutrients Minerals and Vitamins
Vitamins and minerals found naturally in food are the best way to make sure that you give your body what it needs. Even though there are plenty of synthetic vitamins out there, those pills aren’t recognized and used by the body in the same way that vitamins from whole foods are. That’s why it is so important to eat foods that are filled with nutrients.
Shellfish like mussels, oysters, and clams are loaded with minerals, and fish is an excellent source of B-complex vitamins, vitamin A and vitamin D. These vitamins are known to be beneficial for the nervous system, vision, and bone development as well.
4. Consuming Fish Reduces the Risk of Chronic Diseases
Studies have proved that nearly 80 percent of cancer cases could be prevented through a healthy diet. People who follow a diet that is high in fiber and low in fats and oils – just like the Pescatarian diet – have a much lower risk of heart disease, stroke, cardiovascular disease, cancer, diabetes, arthritis, and obesity.
5. Prevent Heart Problems with Pescatarian Diet
An article issued by the American Heart Association reported that eating fish – as little as 1-2 times a week -was associated with a 42 to 50 percent reduction in the risk of sudden cardiac death (SCD) in healthy adults. Sudden cardiac death is responsible for half of all heart disease deaths. It is caused by loss of heart function, and it is the largest cause of natural death in the United States.
6. Pescetarianism in Alzheimer’s and Dementia Prevention
With a simple but effective lifestyle change, you can reduce your risk of Alzheimer’s and dementia. Two types of Omega 3 fatty acids are found in fish, called DHA and EPA. Evidence suggests that DHA, a healthy fat, helps prevent Alzheimer’s disease and dementia. Make sure to eat plenty of fish (salmon, tuna, trout, mackerel, sardines), vegetables, beans, whole grains, olive oil, and limited processed food.
7. Loose Weight with a Pescatarian Diet
New research shows that embracing a plant-based diet may be the most effective way to lose weight. Being a pescatarian means that you consume less total fat, less cholesterol, and less saturated fat than people who eat meat regularly. When you exclude meat from your diet but have the freedom to eat until you’re full – and not have to self-monitor – you won’t feel restricted. It will help to maintain your diet in the long term.
8. Helps You Make a Switch
For many people becoming a vegetarian is not an easy transition. The Pescatarian lifestyle, therefore, is often adopted by people who are on the way to becoming a vegetarian or vegan. The ability to continue to eat fish and seafood eliminates the desire for meat. There are so many fantastic recipes with seafood.
9. Better for You, Better for the Planet
We hear about overpopulation, deforestation, freshwater scarcity, and other environmental concerns every day. One of the most critical concerns is the hugely and constantly increasing meat consumption of our societies. It is extremely water consumptive. An estimated 15,000-30,000 liters of water is needed to produce 1 kg of beef, and 3000-4000 liters are needed to produce one kg of chicken meat. In contrast, only about 1000 liters are needed to produce one kg of cereals (Gleick 2000). If you would like to contribute to saving our planet, eat less meat or exclude it from your diet and replace it with fish!
10. Do Not Contribute To Animal Cruelty
Most people are aware that the vast majority of cow, pig, and chicken farms keep the animals in terrible conditions, and the animals receive outrageous and inhumane treatment. Not to mention what is going on in slaughterhouses.
If people watched videos taken in slaughterhouses, there would be definitely more pescatarians and vegetarians in the world. Little steps such as skipping meat or choosing fish over your steak already lead to save animals and benefit the planet.