Pescatarian Diet: What To Eat And How Is It Healthy

Pescatarian Diet is vegetarian diet with added fish and seafood. Read to know the health benefits of this diet.

Puru Bansal
Written by: Puru BansalPublished at: Jul 11, 2021Updated at: Jul 11, 2021
Pescatarian Diet: What To Eat And How Is It Healthy

There are different diets available for people according to their need and body requirements. People often are divided into either vegetarians or non-vegetarians but there are many sub-categories into this which we often do not know off. Pescatarian diet is one of them; it is a diet which is mostly vegetarian with an addition of fish and seafood in it. In most countries it is considered a vegetarian diet but that is not the case with India. But here are some reasons for you to opt for a Pescatarian diet and add more variety to your food.

Pescatarian Diet

Our expert Clinical Nutritionist Ms. Shilpa Singh from Indu Hospital, Lucknow tells us about Pescatarian diet and its benefits. “First of all let’s understand the concept of Pescatarian diet; it is to add important proteins and omega-3 fatty acids in the diet which is largely gained from fish and seafood. All the other nutrients are strictly vegetarian and it does not involve meat. Pescatarian diet can be useful for those who are very rigid about their calorie intake and want to build lean muscular body.


It is a largely plant based diet and involves having whole grains, nuts, legumes that can produce healthy fats with addition of seafood to add that acceleration towards protein intake. However some diet schedules also include dairy and eggs as a part of the diet but it should be kept in very minimal quantity. This diet reduces the risk of diabetes and other chronic diseases. 

Benefits of Pescatarian Diet

Here are some health benefits of having Pescatarian diet suggested by our nutritionist.

1. Lowers the Risk of Heart Diseases

This is the major factor one should opt for Pescatarian diet. Removing red meat from your diet can actually lower the risk of heart diseases. Apart from that this diet is rich in omega-3 fatty acids that are essential commodities that help to reduce inflammation in the body. Daily consumption of DHA and EPA also reduce heart disease risk to a level that it becomes as effective as having some medications to control chronic diseases. 

2. Lowers the Risk of Blood Pressure

Plant-based diet helps in lowering down the risk of blood pressure issues as it improves the blood lipids. Eating fish and other seafood provides long chain omega-3 fatty acids that improve the health of a person. It brings down the risk of abnormal heart rate and thus results in reducing the risk of blood pressure related problems.


3. Lowers BMI

Body Mass Index is a method to calculate your body weight ratio to know if you are fit or not. Pescatarian Diet helps in weight loss and maintains a healthy diet for you. Vegetarian based diet including fish significantly lowers BMI because of increased vitamins and minerals you get in this diet.

4. May Help Prevent Cancer

Cancer is a life-threatening disease and studies have shown that adding sea food and fish in your diet can improve your immune system and thus bring down the chances of cancer. Also omega-3 fatty acids help in fighting inflammation which therefore lower incidence of certain cancers. Pescatarian Diet is healthier than normal vegetarian or non-vegetarian diets and can prevent you from threatening health diseases.

Also Read- Food Choices That Can Increase The Risk Of Cancer

5. Fights Cognitive Decline

Pescatarian Diet is also beneficial in improving brain function and helps in the development of brain. Due to the presence of DHA and omega-3 fatty acids it becomes a great combination to preserve cognitive functions. Opting for this diet can reduce the probability of having cognitive problems in the later stage of life including Alzheimer’s disease. 

6. Boosts Mood

Pescatarian diet has oxidative compounds that help in relieving stress and boosting the brain function. This improves your mental health and lowers the probability of having depression, anxiety and mental health disorders. Following Pescatarian diet is like a natural remedy for anxiety and treats symptoms of ADHD.


7. Supports Weight Loss

Pescatarian diet is highly taken and opted to reduce weight and build lean body. The additional proteins and healthy fats from seafood aid the body. It provides nutritional benefits which gives a feeling of full stomach. Combination of fish along with fruits, vegetables, healthy fats, nuts, fibre and photochemicals boost the metabolism and support weight loss at rapid rate. 

Also Read- Hepatitis C Diet: Foods To Eat And Avoid


Pescatarian diet is very healthy and beneficial for the body. It helps the person in weight loss and improves cognitive functions. This diet is helpful in fighting chronic diseases and is high on nutritional content. One can opt for this diet to maintain his BMI and improve body functions. Pescatarian Diet is rich in vegetables, nuts, fruits, proteins and healthy fats which makes it a great combination for balanced healthy diet.

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