Vegetarians who choose to eat fish and seafood are known as pescatarians. Their diet is power packed with lots of antioxidants, omega-3s, vitamins and minerals. Scientists have proved that this dietary choice can reduce the risk of chronic disease and greatly help in managing a healthy body weight.A pescatarian diet where one eats only fish, fruits and vegetables has been scientifically proven to be one of the healthiest diets ever. Every other day, we come across a new variety of diet, while many end up being just fads, some actually work. Long-term research has proved that having a diet that majorly consists of fresh fish, organic fruits and veggies is the holy grail for good health. The recommended dietary allowance for fruit and vegetables is 4.5 cups daily and for seafood, it’s at least two servings a week.
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Advantages Of Including A Lot Of Fish In Your Diet
If you are a fish lover, it’s best to stick to a healthy intake of fatty fishes rich in fish oil like salmon, trout, haddock, cod, mackerel, sardines and tuna. Fish is rich in omega-3 fatty acids and vitamin D and B2 (riboflavin). They also have a high content of calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium. Here are a few reasons that prove that having fish is a good way to show some love to your body.3
- Keeps your blood pressure regulated and reduces the risk of abnormal heart rhythms, or heart attack and strokes
- Having fish at least twice a week protects the brain from Alzheimer’s, ADHD, dementia, and depression
- In women who are breastfeeding, pregnant or of childbearing age, regular fish intake supplements them with DHA which is crucial for the brain and vision development of infants
- Cod liver oil especially has been found to reduce the risk of autoimmune diseases like type 1 diabetes4
- Overall sleep quality and daily functioning are better in regular fish eaters5
However, children and pregnant women should not consume fishes like shark, swordfish, king mackerel or tilefish due to their potential for high levels of mercury contamination.6 00:0601:43
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Advantages Of Having A Diet Rich in Fruits And Vegetables
Available in vibrant colors and interesting shapes, fruits and veggies are not only easy on the eye but also nutritious. Their major health benefits include prevention of chronic diseases and weight management, thanks to the dietary fiber, essential vitamins, and minerals. Here are a few reasons to love fruits and veggies even more.7
- They are rich in dietary fiber that leaves you feeling full for longer periods as well as relieves constipation
- They are loaded with antioxidants that prevent free-radical damage to tissues
- Regular intake of fruits and vegetables reduces the risk of cancer, diabetes and can even delay aging-related changes
- The high fiber content can also reduce bad cholesterol levels as well as has cardioprotective effects
- Having citrus fruits daily is especially good for immunity and prevents infections
- A whole fruit is an easy and healthy snack you can grab whenever you are hungry
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Tips To Remember Before Selecting Fish, Fruits, And Vegetables
Almost all of the produce that we consume today is adulterated. Consuming even healthy foods like fish, fruits and vegetables that are loaded with pesticides can actually do more harm than good for our health. Before you choose to make fish, fruits, and vegetables a staple in your diet, keep the following in mind.As much as possible have fresh organic produce for your health’ sake and avoid those with cuts, bruises, insect holes, mold or decay. If you can’t have organic produce clean all fruit, vegetables, and fish thoroughly under running water before consumption. Canned fruits and vegetables are all right as long as they don’t have added corn syrup or salt in it. If you prefer frozen foods make sure that they are unsweetened and without any added sauces. Whole fruit is better than juiced ones as the latter are rich in added sugar and other additives. Don’t store fruits and veggies next to meat, seafood, and poultry to prevent spoilage.8When you buy fish, make sure they don’t stink (unless it’s cod). Their eyes should look fresh and not dull or watery. Gills of freshly caught fish are usually red, if they appear dark brown then choose another fish. Fresh fish has an elastic and tight skin that returns to normal shape after it’s pressed. It will also have a slight mucus covering if it was just caught. If the fishbones remain white even after cooking, then it determines how fresh the fish was.9However, having a diet that is largely based on fruits and veggies and fish is great as long as you are aware that you are getting a balanced dose of all nutrients. Adding some whole grains to this diet can give you more dietary fiber and as well as minerals like magnesium for your muscles and selenium for your immunity. Regardless of the diet, it’s important to have lots of water as well as exercise regularly too.