what to include in a pescatarian diet: Pescatarian diet: does fish improve your brain?


In the wide world of diets, another “Tarian” diet is becoming popular, especially among those looking to lose weight with a better functioning brain. And it’s a pescatarian diet. Just add lots of vegetables, nuts, legumes to your side of
Bangdyache Ambat Kalwan,
Maacher Jhol or TikTok’s favorite salmon and rice bowl and you’re good to go.

What nutritionists have to say
Not only for good brain health and a sharp mind, but this diet is also great for better heart health, controlled blood pressure, and better bone and skin health, nutritionists suggest.

Diet and nutrition consultant Nidhi Pandey says, “People feel like their brains work better because of the high omega 3 content in fish.” She further adds that these diets are a good source of protein with a very low amount of saturated fat and higher levels of vitamin A. People have been taking vitamin A supplements like cod liver oil for decades, so why not eat fresh fish?

However, this diet is deficient in iron and one should include other sources like dark leafy green vegetables like spinach, tofu, lentils, quinoa, broccoli and pumpkin seeds in their daily meals. “As long as people avoid fish high in mercury, a pescatarian diet can be healthy and beneficial,” adds nutritionist Dr. Rohini Patil.

Does the diet help with weight loss?
This diet promotes a healthy, meat-free lifestyle. Even with the abundance of vegetables and fish, it is naturally lower in calories and saturated fat. Combined with exercises, this diet can aid in weight loss with improved brain and body functionality.

However, Dr. Patil suggests, “If one wants to lose weight in a healthier way, opt for a diet with balanced nutrients.”

istockphoto-1255612260-612x612 (1)

What fish to eat?
“Freshwater and saltwater fish are healthy options. But deep-sea fish like salmon, mackerel and cod are super nutritious. You can also add dried fish or seafood to his diet,” says Pandey.

She points out that a pescatarian diet is a good option for Indian body types, provided a person has been a fish eater since childhood or from previous generations. If you switch to this diet, start with two days a week, then increase to three, then five days a week. It is rather advisable not to consume fish and seafood meals seven days a week.

istockphoto-480774094-612x612 (1)

Benefits of a pescatarian diet

  • Lesser heart issues and plaque issues
  • More controlled blood pressure
  • Better brain function
  • Healthier skin
  • Better bones with less joint problems


What to eat and what not to eat during a pescatarian diet?


One can have whole grains and grain products, legumes and their products like beans, lentils, tofu and hummus, nuts and nut butters, seeds like hemp, chia and flax seeds , dairy products, including yogurt, milk and cheese, fruits, vegetables, fish and shellfish and eggs. Beef, chicken, pork, lamp and turkey are the foods that cannot be consumed during a pescatarian diet.

istockphoto-1227214210-612x612 (1)

Celebrities following the diet

Anne Hathaway, Miley Cyrus and Olivia Wilde have all given up veganism to follow a pescatarian diet. Celebrities like Victoria Beckham, Kaley Cuoco, our very own Varun Dhawan and Aditya Narayan love their pescatarian meals too!

Previous Minerals Found in Fish, Meat and Nuts May Reverse Memory Loss
Next Here's where to find the best fish soup bowls in Singapore