Many are often said to be the vegan and vegetarian version simply with the addition of fish and seafood. Some may consume eggs and dairy while some others may not.

There are many reasons why someone chooses this type of diet.

  • Health benefits

There are many proven benefits of eating a diet based on fruits, vegetables, seeds and plant proteins, including a lower risk of obesity and chronic diseases such as heart disease and diabetes.

What do Pescatarians eat?

Yes:

  • Whole grains and cereal products
  • Legumes and their products, including beans, lentils, tofu and hummus
  • Nuts and nut butters, peanuts and seeds
  • Chia and flax seeds
  • Dairy products, including yogurt, milk and cheese
  • Fruits
  • Vegetables
  • Fish and shellfish
  • Eggs (depending on)

No:

  • Beef
  • Chicken
  • Pork
  • Lamb
  • Turkey
  • Cold cuts
  • Eggs (depending on)

There are many health benefits to adding fish to a vegetarian diet. In particular, vitamins B12, zinc, calcium and protein can be somewhat more difficult to obtain on a vegan or vegetarian diet. Adding seafood, including fish and shellfish can provide these nutrients to the body.

  • More Omega-3 fatty acids.

Fish is the best way to get more omega-3 fatty acids. Some plant foods, including walnuts and flaxseed, contain alpha-linolenic acid (ALA), a type of omega-3 fat. However, this type of ALA is not easily converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the body. DHA and EPA have additional health benefits, helping not only the heart, but also brain function and improving mood. Conversely, fatty fish such as salmon and sardines also contain EPA and DHA.

  • Increased protein intake

Healthy adults, according to the World Health Organization, need about 0.8 grams of protein per kilogram of body weight daily to stay healthy. A high protein diet can be difficult to achieve with plant proteins alone. Fish and other seafood provide an excellent source of lean protein.

  • Seafood is rich in nutrients

In addition to omega-3 fats and protein, seafood is rich in many other nutrients. For example, oysters are extremely rich in vitamin B12, zinc and selenium. Mussels are also extremely rich in vitamin B12 and selenium, as well as manganese and the other B vitamins. White fish varieties such as cod do not provide much omega-3 fat, but are a very good source of lean protein.

If you choose this type of diet, you can see many health benefits by eliminating significant amounts of red meat and processed meats. In addition, this way of eating provides more flexibility compared to a typical vegetarian diet.

In any case, I would advise you, before experimenting with any type of diet, to talk with your nutritionist to find together the type of diet that suits you both in your life and your needs.