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Health benefits of the pescatarian diet

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Pescetarism has many health benefits

Pescetarianism is a diet that avoids meat but continues to eat fish. nutrition Anthony Di Marino Manal Cleveland Clinic (USA) discusses the benefits of the pescetarian diet.

in pescetarian diet There are no strict guidelines for how much of each food group you should consume. Thus, the diet can be modified according to personal taste and health goals, Di Marino stresses.

What foods are included in the pescetarian diet?

Foods that are typically part of a Bistarian diet include dairy products, eggs, fish and seafood, fruits, vegetables, grains, legumes, and nuts, according to expert reports. On the other hand, all meat, such as poultry, red meat and game, is avoided.

Benefits of not eating meat

When people eat more plants and fish instead of meat, it has a variety of beneficial health effects. For example, it gets better Heart health. This is due at least in part to those found in fish Omega-3 fatty acids EPA And DHA which are known to be good for the heart.

Why are essential fatty acids so healthy?

EPA and DHA are called essential fatty acids because the body cannot produce them on its own. Seafood is one of the best sources of these fats, which improve cardiovascular health. Omega-3 fatty acids have been linked to a lower risk of high blood pressure, blood clots, and sudden cardiac death.Di Marino said in a press release.

Benefits of antioxidants in fruits and vegetables

The pescetarian diet also includes a lot Fruits and vegetablesthe Antioxidants Contains , which also reduces the risk of heart disease. A diet that combines fish, fruits and vegetables is doubly beneficial for heart health.

Cancer protection from fruits and vegetables

Another benefit of a diet rich in fruits and vegetables is protection from them crabs. This is due to the nutrients and phytochemicals it contains, which help prevent cell damage that can eventually lead to cancer, explains the nutritionist.

according to American Society of Clinical Oncology Eating more fruits and vegetables reduces the risk of cancer of the esophagus, head and neck, lungs, pancreas, prostate and stomach.

Protection from diabetes through more fruits and vegetables

Another benefit of fruits and vegetables is that, according to a study, their increased consumption increases the risk of infection Type 2 diabetes drop. According to DiMarino, fruits and vegetables are the best foods for fighting disease and are generally healthier.

Fiber is beneficial for the intestinal flora

If many pescetarian diet High-fiber foods This is beneficial for the intestinal flora and prevents constipation. The gut microbiome also plays an important role digestionthe Metabolism and even Psychological health.

The legumes, nuts and seeds included in the bistarine diet are not just rich the basic And proteinsIt also produces a longer feeling of satiety. This way you eat fewer calories during the day and still not get hungry, what a Losing weight is easier.

healthy protein

In general, fish and eggs are excellent sources Lean protein– continues the expert. But soybeans, nuts and legumes also provide healthy plant proteins. Pescetarians get their protein from The most correct sourcesExisting, Di Marino explains.

The expert said that eating more of these lean proteins and less high-fat meat is not only healthy, but also supports weight loss.

However, it should be remembered that the bistarine diet is not automatically associated with weight loss. In order to cut calories, you need to be selective in your food choices.

Avoid processed foods

So DiMarino recommends consuming All foodso this one full longer remains. Should also processed foods Only consume in moderation. then “Processed foods tend to be higher in calories and unhealthy fats and sugars. It also contains hardly any vitamins and minerals that the body needsDeMarino points out.

Note the mercury content in the fish

You should also make sure not to bring any fish with you High level of mercury or ingest contaminants. Good choices include eating Atlantic and Alaskan Atka mackerel, canned light tuna, catfish, herring, pollock, salmon, shrimp, and sardines.

On the other hand, according to DiMarino, the following types of fish should be avoided, especially pregnant And lactating womenBecause they can contain high levels of mercury: sea bass, mackerel, shark and swordfish.

Nutrient Deficiency Through the Pescetarian Diet?

If insufficient amounts of fish, eggs and dairy products are included in the pescetarian diet, various shortcomings The result, such as a deficiency of calcium, iron, protein, vitamin B12 and zinc, explains the expert.

Like vegans, pescatarians need to pay attention to nutrients that are not readily available in many plant-based foods. You can get enough zinc, protein, and iron without eating a lot of eggs, dairy, and fish, but you need to plan carefully“, explained Dimarino.

zinc And protein It can be obtained, for example, from nuts, seeds and legumes and contains fortified cereals and mushrooms Vitamin B12.

If you want to reduce your intake of dairy, eggs and fish as part of a pescatarian diet, you should first consider the following: Nutrition tips Co-create a nutrition plan that meets nutritional needs, advises the expert.

Is the Mediterranean Diet Healthier Than the Pescetarian Diet?

pescetarian’s way of life Mediterranean diet You have some things in common. The Mediterranean diet is known to reduce the risk Decreased heart disease. However, according to a 2019 study, following a pescatarian diet offers similar heart-healthy benefits.

For this, however, it is rather important processed foods whenever possible All food Takes.

Choose the right diet

When choosing a diet, make sure that it is feasible long-term It can be consumed at the same time most nutrients includes. The expert concluded that if you don’t like fish, for example, the Mediterranean diet is probably better than the pescetarian diet. (like)

Author and source information

This text complies with specifications in the expert medical literature, medical guidelines and current studies and has been vetted by medical professionals.

Sources:

  • Cleveland Clinic: What is the Pescatarian Diet? (Published 1/24/2023), Cleveland Clinic
  • Ping-Yu Wang, Jun-Chao Fang, Zong-Hua Gao, Can Zhang, Shu-Yang Xie Eating fruits and vegetables or their fiber reduces the risk of developing type 2 diabetes: a meta-analysis; In: Journal of Diabetes Investigation (Published 05/15/2015), JDI
  • Elizabeth Mahas: The study found that vegetarian and pescatarian diets are associated with a lower risk of ischemic heart disease. In: BMJ (Published on 05.09.2019), BMJ

important note:
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.

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