Key Takeaways

A pescatarian diet—vegetarian plus fish/seafood—can offer benefits like lean protein and omega-3 fats while emphasizing plant-based foods.

Fish and seafood intake in a pescatarian pattern is linked to better heart health and may support metabolic health, though research is still emerging.

Those following a pescatarian diet still need to monitor nutrients like iron, zinc, calcium, vitamin B12, and avoid high-mercury fish for safe, balanced eating.

A pescatarian diet is a vegetarian diet that also includes fish and seafood, relying on whole, plant-based foods, vegetables, fruits, whole grains, nuts, seeds, and fish. These food categories are staples for most eating patterns that experts recommend for general health and disease prevention.

1. May Improve Heart Health

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