Put together the words pesce (“fish” in Italian) and vegetarian, and you get pescatarian: a fish-friendly way of eating that offers the benefits of a plant-forward diet, with room for flexibility. It’s no secret that some of the healthiest, longest-living populations worldwide eat plenty of fish, along with plant-based foods such as nuts, whole grains, healthy fats, legumes, fruits, and vegetables. At a glance, pescatarians and vegetarians might look very much alike, with a shared focus on plants as their foundation. But their chief distinction lies in their source of animal (fish and seafood) vs. vegetable protein. A vegetarian does not eat fish, and a pescatarian does. It’s also important to note that pescatarianism isn’t new to human history. Many civilizations have followed a fish-dominant, plant-based diet for religious, social, health, and cultural reasons throughout millenniums. However, the term pescatarianism—and the eating behaviors associated with it—didn’t officially appear in mainstream culture until the late 20th century. “I’ve seen this in patients that will eat animal protein occasionally, but their main focus is on improving their health, so the majority of their dishes include whole grains and vegetables,” she says. “This allows them a little more flexibility in their food choices without feeling any pressure to exclude foods they may like on occasion.” For pescatarians, enjoying food from the sea goes beyond “now and then”—they tend to eat fish as little or as frequently as they prefer. Does this style of eating sound similar to other world-renowned practices, like Mediterranean and Blue Zone diets? While pescatarianism might have a lot in common with both eating styles, they aren’t entirely alike. One key difference is that the Mediterranean diet doesn’t exclude any particular food groups; it favors whole plant foods and fish but can also include animal protein beyond seafood. The same goes for the long-living folks in Blue Zone regions—while there’s a strong emphasis on plant-based eating, these individuals may also include beef, poultry, and other animal proteins (albeit sparingly) in their diets. As for the pescatarian diet, specifically, there are a number of benefits to note. Many experts believe the anti-inflammatory effects of omega-3s in fish may explain these longevity perks. Oily fish, in particular (think sardines, mackerel, or salmon), are loaded in these fatty acids. “Seafood is the richest dietary source of omega-3 DHA fatty acids, which helps our heart, brain, and eyes and are essential for a healthy pregnancy,” shares Frances Largeman-Roth, RDN, author of Smoothies & Juices: Prevention Healing Kitchen. “A diet rich in seafood (which most of us don’t get enough of) would help supply this vital nutrient. Fatty fish is also a vitamin D source—an essential nutrient that many Americans are deficient in.” “If you’re concerned about heart health or have a history of heart disease in your family, you may benefit from going pescatarian,” says Largeman-Roth. “If you enjoy seafood and like to prepare it, becoming a pescatarian would work for you. There are so many flavors and textures in the seafood world, and many of the choices are sustainable.” Sustainable seafood practices can relieve pressure on water ecosystems, habitat destruction, threatened species, and overfishing, to name a few. If the environment is one of your motivators, in addition to prioritizing sustainably caught seafood, try to seek out seafood beyond larger, more threatened species. What’s more, the higher up the fish food chain you go (aka bigger fish), the more likely you’ll find higher levels of mercury, mbg Collective member and functional medicine doctor Mark Hyman, M.D., previously told mbg. Instead, consider opting for smaller tinned fish and seafood like wild salmon, herring, mackerel, clams, mussels, sardines, and anchovies. Mercury and other pollutants are a universal concern, and seafood and fish are no exception2. As mentioned, larger fish (and fish that eat other fish) tend to have greater mercury content than smaller fish such as sardines, herring, or mackerel. If you are concerned, choosing lower-mercury fish might be a better option. A great acronym to keep in mind is SMASH—sardines, mackerel, anchovies, salmon, and herring. Canned tuna, lake trout, or shrimp are other options to consider. Pregnant women and children should pay special attention to fish consumption, too. “Women of childbearing age should avoid eating tilefish, orange roughy, marlin, king mackerel, shark, swordfish, and Bigeye tuna due to the mercury they contain,” says Largeman-Roth. “Women who are pregnant, breastfeeding, or trying to become pregnant can still eat plenty of seafood (still, lower-mercury options), as the omega-3 DHA helps support a healthy pregnancy and provides essential nutrients.” Day 1 Breakfast: Sunday Breakfast Rustic Patties + Roasted Roots Herbal Coffee Lunch: Salmon Cakes With Chimichurri + Naidoo’s Berries & Cream Dinner: Quick & Nutritious Buttery Fish Wrap (try experimenting with high-quality sardines or anchovies for a delicious spin) + Bone Broth From the Sea Day 2 Breakfast: Chocolate Avo Smoothie + Blackberry Lemon Toast Lunch: World’s Best Healthy Fish Tacos + No-Bake Cookies Dinner: Avocado Shrimp Rolls + Digestive Tonic
