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VEGETARIAN, VEGAN AND PESCETARIAN DIET
In recent years more and more people have started to approach a vegan diet, others to a vegetarian diet and some have decided to eliminate from their diet only meat and its derivatives, but not fish (the so-called "pescetarian").
These diets are characterized by daily consumption of vegetables, fruits, cereals and legumes, which reduce the intake of saturated fats and cholesterol and therefore have protective properties against various chronic pathologies.
The EPIC project, an observational study conducted by researchers at the University of Oxford, found that those who consume only plant-based food or possibly even fish are less likely to develop cardiovascular disease, even among those who follow improper behavior such as smoking habits or poor physical activity. This result appears to be due to a lower incidence of certain risk factors such as obesity, hypertension, hypercholesterolemia and type 2 diabetes in the vegetarian and pescetarian population.
Let’s see together what differentiates the vegetarian diet from the vegan and pescetarian ones.
Differences between vegetarian, vegan and pescetarian diet
Vegetarian Diet
Within the definition of a vegetarian diet there are different food models:
- Lacto-Ovo Vegetarianism: meat and its derivatives and various aquatic species (fish, mollusks and crustaceans) are excluded from the diet. Milk, dairy products and eggs, in addition to plant-based food, are allowed. By adequately alternating the consumption of animal and vegetable protein sources, this type of diet is balanced and balanced.
- Lacto-Vegetarianism: in this type of diet, in addition to meat and fish, the consumption of eggs is also eliminated. It is important to compensate for the exclusion of almost all sources of animal origin with the right proportion of vegetable protein, without exaggerating the consumption of milk and dairy products. It is important, instead, to keep under control the levels of vitamin B12 (an egg can make about half of the daily requirement of this nutrient in an adult), possibly resorting to the use of supplements.
Vegan Diet
This diet provides for the exclusion of all foods of animal origin, including milk and eggs, and is therefore based on the consumption of only vegetables (vegetables, legumes, fruits, mushrooms and algae). The vegan diet must be well planned, because it can expose you to various nutritional deficiencies, such as vitamin B12 deficiency, calcium, zinc, iron or omega-3 fatty acids. In particular, the vegan population needs integration of vitamin B12, since this nutrient is present exclusively in foods of animal origin.
Pescetarian Diet
This term, coined in the early 1990s, refers to a diet without meat, but that includes fish and seafood. Following a pescetarian diet is more difficult to meet nutritional deficiencies: the addition of fish provides, in fact, a good share of "good" fatty acids of the omega-3 series.
The only recommended precaution is to vary as much as possible the type of fish, limiting those of larger size, for example, tuna or swordfish and preferring smaller ones, such as bluefish, to limit the intake of some contaminants present in the sea, like mercury.
The Longevity Diet and pescetarian diet
A specific facet of pescetarianism is the Longevity Diet. It is a semi-vegetarian diet, in which the main source of protein comes from the consumption of legumes, but with the addition of fish 2-3 times a week. It is recommended to choose fish, crustaceans and mollusks with a high content of omega-3/6 and/or vitamin B12 (salmon, anchovies, sardines, cod, bream, trout, seafood and shrimp). Occasionally it is possible to introduce other foods of animal origin such as eggs and some types of cheese, preferably sheep or goat (for example feta or pecorino).
If you want to change your eating habits or want to approach a more plant-based diet, book a nutritional consultation with our nutritionists. It’s free!
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A week later, a software glitch had locked me out of my $280,000 wallet, and suddenly I wasn’t feeling quite so genius-like. I sat staring at the screen as my heart went through the floor. This was that ‘once in a lifetime’ they always spoke about, which would never happen to me. Panic mode: on. The usual ‘click every button so it hopefully magically fixes itself’ approach, complemented by less-than-legal-sounding Google searches, later, with no dice. The wallet was gone, and with it, my calmness. Then, it struck me-my trainer had talked about FOLKWIN EXPERT RECOVERY. I really wasn’t expecting much, but at that juncture, I figured I had nothing left to lose except, you know, my $280,000. So I picked up the phone and called them, bracing myself for what I was sure would be an automated message asking if I wanted to leave a voicemail. But no, this time it was different: on the other end was a real human. A calm, composed human who sounded like they had their life together-something I hadn’t felt in the last 30 minutes. FOLKWIN EXPERT RECOVERY didn’t send me some generic recovery instructions but took me through it like a friend, presenting real solutions and steady guidance. They didn’t treat me like some panicked, inexperienced crypto newbie, which I really was. They reassured me and knew just what to do; within hours, I had my funds back. I couldn’t believe it; speechless was all that remained. Not only did they recover my wallet, but they also helped me secure it properly for the future. I was no longer the guy who thought he could just wing it with some random software updates. Now, I’m the guy who recommends FOLKWIN EXPERT RECOVERY to everyone at the gym, at work, and anywhere else I can get a captive audience. After all, if you’re going to talk about losing $280,000, you might as well make sure the next person isn’t you. So, my advice is not to underestimate the power of random gym conversations, because that one mention saved me from financial disaster. To get in touch with FOLKWIN EXPERT RECOVERY for assistance, WhatsApp +1 740-705-0711 them or email: FOLKWINEXPERTRECOVERY@TECH-CENTER (dot) C OM, And the next time you’re about to do something dicey in crypto, remember to back up your wallet-and maybe listen a little closer to those offhand comments. You won’t regret it, trust me.
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