Diet to support brain health and protect against cancer
What is the pescatarian diet (Illustrative photo: Freepik)
The pescatarian diet focuses on eating only plant-based foods. This type of diet is easier to follow in the long term compared to a strict vegetarian diet, according to the Health Harvard website.
What can you eat on a pescatarian diet, and what should you avoid
Dietitian Frank Hu explained that the pescatarian diet is primarily plant-based. Typically, this eating plan includes a variety of vegetables, fruits, grains, legumes, nuts, and seeds, as well as eggs, dairy products, fish, and shellfish.
Pescatarians do not eat meat or poultry. The reasons for this choice vary. It may be due to religious beliefs, concerns about personal health, animal welfare, a desire to have a smaller environmental impact, or simply personal preferences.
What are the health benefits
One of the main health benefits of the pescatarian diet is avoiding red and processed meats. High consumption of these products is linked to higher rates of heart disease, diabetes, and certain types of cancer, as well as a shorter lifespan.
In addition to being excellent sources of protein and vitamin D, fish and seafood also provide essential nutrients such as vitamin B12, iron, selenium, and zinc.
Fatty fish like salmon, sardines, herring, and mackerel are excellent sources of omega-3 fatty acids. These healthy fats have long been associated with improved heart and vascular health.
The American Heart Association recommends eating fish at least twice a week, especially fatty fish.
Omega-3 fatty acids in fish may also benefit brain health.
Disadvantages of the pescatarian diet
Overall, choosing fish instead of meat or poultry is better for the environment, as it generates fewer greenhouse gas emissions.
However, much depends on how the fish is caught and the fishing practices used.
Many fish species may contain traces of methylmercury, a pollutant that can harm the brain and nervous system. The highest levels are found in long-lived, larger fish like swordfish and sharks.
When buying fish, look for those farmed using environmentally sustainable practices.
We also wrote about 5 important reasons why diets end in failure and weight gain.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
