Keeping fit involves a lot of things for different people. For some, it could mean visiting the gym every day to burn down some fats while for others, it could mean cutting down on some meals and following a diet plan.
Whatever method or plan you stick to, keeping fit sure has a lot of physical and health benefits.
The Pesce-Pollotarian diet plan involves a meal plan that stays clear of red meat.
It basically contains poultry products like chicken and turkey, duck, and seafood like fish, shrimp e.t.c. This diet encourages plant-based food like fruits, vegetables, whole grains e.t.c.
Many follow this diet plan for different reasons. For some, it is a step towards vegetarianism, while to others, avoiding red meat is a must.
There are no laid down rules for a pesce-pollotarian diet and so the nutritional composition can vary from individual to individual.
A pesce-pollotarian diet helps control calorie intake while allowing you to have your 3-square meal daily.
Are you planning on starting a pesce-pollotarian diet and you want to know the benefits, then this article is for you. We will be discussing the benefits of a pesce-pollotarian diet.
15 Benefits Of Pesce Pollotarian
There are many health benefits to avoiding red meats. Red meats have been associated with risk factors for some diseases and not having them in your diet will help reduce the risk of these diseases.
1. It Decreases Risk Of Heart Diseases
Some studies have shown that a high intake of red meat especially processed red meat increases the risk of heart diseases.
Population-based studies also prove that the intake of poultry reduces the risk of heart diseases.
Research also proves that consumption of fish, especially fatty fish, provides increased long-chain omega-3 fatty acid which is unsaturated fat.
This unsaturated fatty acid can be beneficial to people and promote good health. Including fish in your diet helps lower blood pressure and reduces the risk of abnormal heart rhythm and fatal heart attack.
A pesce-pollotarian diet not only cuts the complete intake of red meat but also encourages a high intake of plant-based foods.
This results in a diet that can be rich in fibers and antioxidants. This reduces blood pressure and increases HDL (good cholesterol) and reduces the risk of heart diseases.
A pesce-pollotarian diet is good for the heart. It promotes a healthy heart and the general well-being of the body.
2. It Decreases Risk Of Type 2 Diabetes
The risk of developing Type 2 diabetes is influenced by our lifestyles and a high intake of certain types of red meat, especially processed ones, has been associated with the risk factor of this disease.
So, avoiding the intake of red meats can reduce the risk of Type 2 diabetes.
A pesce-pollotarian diet with a high intake of plant-based meals may reduce the risk of Type 2 diabetes and also metabolic syndromes such as insulin resistance, obesity, and high blood pressure.
Plant-based food is rich in fibers and is low in saturated fat. Plant-based diets also contain natural compounds that have anti-inflammatory and anti-diabetic properties.
A pesce-pollotarian is about 1.5% less likely to have type 2 diabetes than a non-pesce-pollotarian.
3. It Lowers Risk Of Certain Cancer Types
Nobody wishes for cancer and how wonderful it is to know that a pesce-pollotarian diet may reduce your chances of developing certain types of cancers.
Increased risk of certain types of cancers including colorectal cancer and breast cancer have been associated with a high intake of red meat, particularly the red ones.
So replacing red meat with poultry and adding more plant-based foods is the right step in reducing the risk of certain types of cancer and staying healthy.
4. It May Aid Weight Loss
A pesce-pollotarian diet may also help in reducing weight. Poultry has lower calories and saturated fat than red meat and pork and yet is still a good source of protein.
Studies have shown that a diet rich in protein can reduce appetite and reduce your intake of calories in a day.
Also, vegetarians tend to have lower body mass index (BMI) than non-vegetarians.
Generally, a plant-based diet including a pesce-pollotarian diet helps in weight reduction.
5. It May Improve Your Gut Health
A pesce-pollotarian diet that’s high in plant-based foods is very beneficial for the entire gut system. High consumption of red meat affects digestion and is a risk factor for inflammation.
Whereas plant-based meals are rich in fibers that aid digestion and are good for the overall function of the gut system.
Fibre provides nutrition for the important bacteria in the gut. This bacteria produces compounds that have anti-inflammatory qualities and provide support for the immune system.
Fruits and vegetables contain indigestible fiber beneficial for gut health. The fiber absorbs water as it passes through the gut system.
This helps in calming symptoms of an irritable bowel by activating regular bowel movements. Fruits and vegetables can relieve or prevent constipation.
The softening action of insoluble fiber helps decrease pressure inside the intestinal tract and may help reduce the risk of diverticulosis.
Bacteria released in the guts also play a role in improving the body’s composition, reducing the risk of growth of certain cancer cells, and lowering the risk of Type 2 diabetes.
A pesce-pollotarian diet is very necessary for the promotion of a healthy gut.
6. Manage Cholesterol Level In The Body
Red meat contains a high level of saturated fat and is high in cholesterol per serving than poultry or fish.
Increased intake of red meat may raise your cholesterol levels and increase the risk of heart attack, heart disease, and stroke.
A pesce-pollotarian diet, rich in fruits and vegetables is beneficial to the functioning of the heart and the overall body’s function.
It cuts down cholesterol levels and helps manage cholesterol in the body. Fruits and vegetables do not contain cholesterol.
7. It May Increase Your Lifespan
A stop in intake of red meat and sticking to a pesce-pollotarian diet can have a positive effect on your overall health, thus increasing lifespan.
It increases the overall functionality of the heart, aids gut movement and function, manages weight, lowers the risk of certain cancers, and many more.
This alone can boost your immune system and help you live longer and healthier.
8. Risk Of Alzheimer’s Disease Is Reduced
Studies show that about 50 million people are battling Alzheimer’s disease and consumption of red meat may play a role.
Red meat is very rich in iron and a high accumulation of iron in the brain can lead to the development of Alzheimer’s disease. This is based on a study published by the British Medical Journal.
A pesce-pollotarian diet can reduce this risk as iron consumption is reduced.
9. It Improves Kidney Health
Studies have shown that high consumption of red meat contributes to the risk of kidney failure. Your kidney health is very important as it plays one of the major roles in the body.
A pesce-pollotarian diet will contribute to the health of your kidney and reduce the risk of kidney failure.
10. It Is Beneficial To The Environment
A pesce-pollotarian diet can have a positive effect on the environment we live in. The management, production, and consumption of beef consume way more resources and labor than poultry.
According to the World Wildlife Fund (WWF), it may also have an adverse effect on climate due to the high carbon it emits.
A cut in the intake of red meats by following a pesce-pollotarian diet will reduce carbon emissions, especially methane and make the environment safer to live in.
11. It Is Good For The Brain
A pesce-pollotarian diet is good for the functioning of the brain. As you grow older, your brain’s functioning declines, but with healthy eating, it will be improved.
Studies have shown that the consumption of fish increases the Grey matter of the brain which improves the functioning of the brain.
Fish contains Omega 3 fatty acid which is important for the body and brain function. Chicken also has a positive effect on the brain’s health.
It contains vitamin B12 and choline which promotes the functioning of the nervous system and improves cognitive performance.
A pesce-pollotarian diet is very beneficial to the brain’s health. As you grow older, it is safer to follow this diet pattern to reduce the risk of serious mental decline.
12. It Builds Your Muscles And Bones
A pesce-pollotarian diet is essential in building bones and muscles. Chicken contains high-quality dietary protein which is beneficial for muscle growth.
The lean protein gotten from chicken contains less fat and is a good source of Amino acids. The body utilizes Amino acids for muscle growth. Consuming chicken also promotes healthy bones.
Chicken is also rich in minerals like Phosphorus and Calcium that keeps the bone healthy. It also contains Selenium which reduces the risk of bone diseases like arthritis.
Fish like Salmon and other fatty fish are good for the bone. They contain Vitamin D which helps the body utilize Calcium for bone maintenance. Omega 3 fatty acid also helps the bone.
A pesce-pollotarian diet rich in fruits and vegetables also promotes healthy bones. Fruits and vegetables that contain minerals like Calcium, Magnesium, and Selenium and vitamins like vitamin C, D, E, and K are good for the bone.
13. It Boost The Body’s Immunity
A pesce-pollotarian diet is good for the body’s immunity. It boosts the body’s immunity, helping the body fight infections and diseases.
Studies have shown that Chicken soup is good for preventing inflammation during common infections and helps boost the body’s immunity.
Chicken soup is also a home remedy for relieving colds and other respiratory infections.
A pesce-pollotarian diet rich in fruits and vegetables is also good for the body’s immunity.
Fruits and vegetables contain a lot of vitamins and minerals that help increase the body’s immunity against certain infections and diseases.
14. It Improves Vision
A pesce-pollotarian diet is also good for the eyes and helps improve vision.
Regular intake of fish helps in reducing the risk of Age-related macular degeneration (AMD) as it contains Omega 3 fatty acid which helps to prevent this disease. AMD is a leading cause of blindness, especially in older adults.
Regular intake of fruits and vegetables following a pesce-pollotarian diet also helps reduces the risk of AMD and Cataracts.
Fruits like carrots are very good for the eyes. It contains beta carotene and lutein, good antioxidants that prevent eye damage from free radicals.
15. It Is Excellent For A Healthy Skin
A pesce-pollotarian diet is excellent for healthy skin. The Omega 3 fatty acid in fatty fish like Salmon, Mackerel are good for maintaining skin health.
It moisturizes the skin, keeping it soft and supple. It also reduces inflammation, preventing rashes and acne. It also reduces the skin sensitivity to the harmful effect of Ultraviolet radiation from the sun.
Fish oil supplements may also fight against the inflammatory and autoimmune diseases of the skin. Fish also contain Zinc which is important in preventing inflammation and lesion on the skin.
Zinc deficiency causes a delay in wound healing. Fish is also a good source of Vitamin E which is a good antioxidant for the skin. It also prevents inflammation.
A pesce-pollotarian diet high in plant-based foods is also beneficial to the health of the skin.
Sweet potatoes, fruits, and vegetables contain essential minerals and vitamins which promote healthy skin, keeping it fresh and looking good always.
A pesce-pollotarian diet is a simple diet pattern that strictly resists the consumption of red meat and encourages the consumption of a plant-based diet.
Replacing red meat with fish and poultry is a good step in maintaining fitness, staying healthy and prolonging lifespan.
Older adults are encouraged to follow this diet pattern and younger persons can start now to cut down on the intake of red meat.
You are not only building a healthy habit and improving your health, but you are also saving the environment.