Switching to a new diet is always confusing. You’ve to understand what is what, what you are allowed to eat, and what you’ll not be. Going pescatarian is a bold decision. Don’t be confused silly, you won’t be “only eating fish” obviously! Your diet can also include vegetables and other seafood. So without any further ado, let’s go fish!
What Are The Health Benefits Of A Pescatarian Diet?
Fish is an excellent source of nutrients and contains low saturated fats. They’re also a rich source of proteins which means you don’t need to combine other proteins to your diet to achieve the nutrition that you need. Fish can be paired up with other healthy foods like grains, vegetables, legumes, and other plant foods to get the healthier results.
Fatty fish provides a great long-chain Omega-3 acid intake, which is an unsaturated fat that can be beneficial to the human body and some Omega-3s are essential for a healthy living. While some take supplements to boost their Omega-3 levels, doctors suggest that you can actually intake it from your food. Omega-3 is said to boost heart health, decrease the symptoms of rheumatoid arthritis and even help to improve your brain and eye health.
Apart from this, fish may also lower your risks of heart attacks and stroke due to their high content of Omega-3 fatty acid. Fish are said to boost brain health, may help prevent and treat depression, they are an excellent source of Vitamin D and many more health benefits!
What Are Some Environmental Concerns Related To This?
Most seafood tends to have a smaller carbon footprint than animal proteins, mostly due to the fact that fishing does not require farmland and livestock reading. The carbon footprint associated with animal agriculture has inspired many consumers to reduce meat products and prefer fish and other seafood as an alternative source of protein. So you can feel a little better about how your lifestyle change is positively impacting the environment!
What Are Some Risk Factors?
Although most seafood is said to contain crucial nutrients that are essential for growth and development of the fetus, pregnant women should avoid eating raw or uncooked fish as it may contain microorganisms that may harm the fetus.
Some fish have a high content of mercury which is not healthy for brain development. Hence people are advised to eat fish that have low mercury levels such as salmon, sardines, trout, and so on.
What Are The Healthiest Fish For Consumption?
1. Mackerel: Mackerel is a rich source of Omega-3 fatty acids, Vitamin D, phosphorus, and magnesium. It has high levels of fatty acids which improve your exercising stamina, recovery and endurance during exercise, and also help maintain beautiful skin texture. Mackerel contains selenium, which is an important antioxidant that supports a healthy immune system and good cognitive functioning. However, mackerels can go bad easily, so make sure you refrigerate and cure them properly or eat it on the day they’re caught.
2. Salmon: Salmon is a great addition to your overall diet, it’s a rich source of Omega-3 fatty acids, B vitamins especially B12, phosphorus, and selenium. Salmon also contains other important nutrients such as potassium, the antioxidant astaxanthin, and other important proteins. Salmon is said to reduce the risk of heart diseases and help you control weight.
3. Herring: Herring is very rich in Vitamin B12, it’s also a great source of niacin, an essential human nutrient, Vitamin B6, Vitamin D, phosphorus, and an excellent source of Omega-3 fatty acids.
4. Tuna: Apart from being part of a famous picnic recipe, tuna has more potential than only being served as a sandwich. Tuna is a saltwater fish, loaded with Omega-3 fatty acids it can help to reduce the level of Omega-6 fatty acids and LDL cholesterol (the bad cholesterol).
Whether you use canned tuna or buy it fresh off the market, you need to study your tuna first. Canned tuna is often cultivated in a way that reduces the mercury content in it. But when buying it fresh out of the market, opt for an option that has lesser mercury. Make sure you choose the one that smells ocean fresh and has a glossy texture.
5.Wild Caught Alaskan Salmon: These fish from Alaska are low in contaminants like mercury and lead. These are cultivated with utmost care, biologists are posted at river mouths to count how many wild fish return to spawn, if the number starts to decrease, the fishery is closed before it reaches its limit. Strict quotas, close monitoring, and careful management of water quality and the fish quality make Alaskan wild-caught salmon healthier than most fish.
You can also purchase canned salmon as a more affordable alternative. Canned salmon is also a rich source of Omega-3 fatty acids and non-dairy calcium.
6.Rainbow Trout: Also referred to as steelhead trout, rainbow trout is one of richest sources of Omega-3 fatty acids, and also contains potassium, selenium, vitamin B6, and Vitamin B12. Rainbow trout is also a great source of protein, which is important for the growth and development of the human body and assists in repairing damaged tissues.
7.Sardines: Sardines are rich in many vitamins, although it’s easier to get your hands on the canned version, it’s also healthy. Sardines are a rich source of Omega-3 fatty acids, have a high content of calcium, minerals, protein and B vitamins including Vitamin B12.
8.Mahi-mahi: “Mahi-mahi” sounds musical to your ears, right? This fish will too, get your diet in-tune with your nutritional requirements! Mahi-mahi is a great source of protein, niacin, iron, selenium, Vitamin B, and potassium.
9.Perch: Perch is a good source of protein and fatty acids and as a non-predatory species, it does not carry a significant methyl mercury content. It’s rich with protein, calcium, and Omega-3 fatty acids.
10.Bass: Because it’s all about that bass! Bass is a general term that consists of many freshwater as well as saltwater fish. Popular species of bass include striped bass, largemouth bass, and sea bass. Bass are extremely high in Omega-3 fatty acids and nutrients like phosphorus, Vitamin B12, and manganese.
We hope you loved this article about the Healthiest Fish to Consume and helped you ease into the pescatarian lifestyle. Let us know what you think about these “plenty of fish in the sea” and which of these are you planning to bring home the next time you go fishing or shopping!