Omega-3 fatty acids, particularly those found in fatty fish, like mackerel, sardines, anchovies, and salmon, offer significant anti-inflammatory benefits. These essential nutrients play a crucial role in reducing inflammation throughout the body, which is linked to various chronic diseases.

 

Wild-caught fish are especially rich in two types of omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids help moderate inflammation.

Here are the Omega-3 richest fish
we test for in the FIT 176 Test
from KBMO Diagnostics:

 

Mackerel, sardines, anchovies, and salmon are excellent sources of omega-3s. For example, a 3-ounce serving of wild Atlantic salmon provides about 1.5 grams of omega-3 fatty acids. Sardines and anchovies, despite their small size, are also packed with these beneficial fats. Consuming wild-caught fish is particularly important because they tend to have higher omega-3 content compared to farm-raised varieties. Wild fish typically have a more diverse, natural diet and more room to swim, resulting in leaner, more nutritious meat. Additionally, wild-caught fish are less likely to contain antibiotics or other chemicals sometimes used in fish farming. Incorporating these fatty fish into your diet can help reduce the risk of various inflammatory conditions, including heart disease, rheumatoid arthritis, and even some neurodegenerative disorders. Aim for at least two servings of fatty fish per week to reap the anti-inflammatory benefits of omega-3s.

 

A plant-forward diet that includes fish can be called:

• Pescatarian diet: This eating pattern focuses primarily on plant-based foods but also includes fish and seafood as sources of protein.
• Flexitarian diet: This approach is mostly vegetarian but allows for occasional consumption of meat, poultry, fish, and seafood.
• Plant-based diet: While this term is broader, it can include a diet that emphasizes plant foods but also incorporates fish. It's not strictly limited to only plant foods and may include some animal products.
• Plant-forward diet: This term is used to describe a diet that prioritizes plant-based foods but can include some animal products, including fish.

 

A Pescetarian diet and a Flexitarian diet are both plant-forward eating patterns, but they differ in their approach to animal protein consumption!

A Pescetarian Diet:	A Flexitarian Diet:
Excludes all land-based meat and poultry	Primarily plant-based, but allows occasional consumption of meat and dairy products
Includes fish and seafood as protein sources	More flexible approach to reducing meat intake without completely eliminating it
Allows dairy and eggs (for some pescetarians)	Encourages mostly vegetarian meals with occasional meat consumption
Focuses on plant-based foods like fruits, vegetables, grains, and legumes	Allows all types of animal proteins, including red meat, poultry, fish, and seafood

KEY DIFFERENCES

	Pescatarian	Flexitarian
Meat consumption	Strictly avoid land-based meat	Occasionally include land-based meat
Flexibility		More adaptable, allowing for easier social dining and gradual transition to plant-based eating
Seafood focus	Rely on fish and seafood as primary animal protein sources	Have a broader range of options

Both diets offer health benefits. They do have positive environmental impacts by reducing overall meat consumption. Choosing between these diets depends on personal preferences, health goals, and ethical considerations. Flexitarianism may be easier to adopt for those transitioning from a meat-heavy diet, while pescatarianism might appeal to those seeking specific benefits of fish consumption, such as omega-3 fatty acids.

 

The key is that plant foods form the foundation of the diet, with fish serving as a complement rather than the main focus.

 

 

It's important to note that the health benefits of a plant-forward diet with fish (and animal sources of protein) are maximized when focusing on whole, minimally processed plant foods and high-quality protein sources sources, rather than relying on processed meat substitutes.

 

Please reach out if you have any questions.

 

In case you would like to make sure that your fish sources do not cause inflammation in you, or you are taking a Fish-oil supplement, the FIT 176 Test tests for a variety of fish, like:

 

• Anchovy
• Cod
• Flounder
• Halibut
• Mackerel
• Salmon
• Sardine
• Sea Bass
• Snapper
• Swordfish
• Trout
• Tuna

 

 

∙ Certified Functional Medicine Health and Wellness Coach

∙ Certified Gluten-Free Diet Practitioner

∙ Certified Functional Nutrition Counselor

∙ Certified International Sports Nutritionist

781-883-5951

Silke@SimplifyHolisticNutrition.com

 

I am looking forward to seeing you soon!

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