While fish can serve as the key dietary way to obtain the long-chain omega-3s eicosapentaenoic acid and docosahexaenoic acid, which were shown to be essential in supporting brain health, low intake of eicosapentaenoic acid and docosahexaenoic acid in vegetarians doesn’t adversely affect mood, according to a new research (Nutr J. 2010;9:26. DOI:10.1186/1475-2891-9-26).
A study team from Arizona State University conducted a cross-sectional study to compare the mood of vegetarians who never eat fish with the mood of healthy omnivorous adults.
A total of 138 healthy Seventh Day Adventist adults living in Arizona and California (64 vegetarians and 79 non-vegetarians) were enrolled in the study and completed a health history questionnaire, food frequency questionnaire and two psychometric tests, the Depression Anxiety Stress Scale and the Profile of Mood States..
Vegetarians had significantly lower mean intakes of eicosapentaenoic acid, docosahexaenoic acid and the omega-6 arachidonic acid; they had higher intakes of the omega-3 alpha-linolenic acid and the omega-6 linoleic acid.
“Seed oils are the richest sources of α-linolenic acid, notably those of rapeseed (canola), soybeans, walnuts, flaxseed (Linseed oil), clary sage seeds, perilla, chia, and hemp.”
However, the vegetarians also reported significantly less negative emotion than omnivores in psychometric tests. Mean total psychometric scores were positively in connection with the mean intakes of eicosapentaenoic acid, docosahexaenoic acid and arachidonic acid , and inversely linked to alpha-linolenic acid and linolenic acid intake.
The research team noted there is also the possibility that vegetarians may make better dietary choices and may generally be healthier and happier.
If you would like to try it out, here is a good example of vegetarian recipe based on Italian cuisine
Italian Spaghetti with Zucchini
Ingredients:
* 17 oz. Spaghetti
* 24 oz. Of thin sliced zucchini
* 1 / 2 cup walnuts oil
* Some basil leaves
* 2 tablespoons of yeast flakes
* Salt and pepper
In a skillet or frying pan heat the oil and when hot, add garlic and zucchini. Raise heat and stir often to complete their cooking. They should be golden and crispy outside and tender inside. Cook the pasta, drain and sauté in pan with zucchini, basil and yeast. Serve immediately.
Zucchini contain fewer calories and have no fat. But they are a good source of potassium, e vitamin, ascorbic acid, folate, lutein and zeaxanthin.
Many of these nutrients are very sensitive to heat and to enjoy their full benefits you should look for a quick way to cook or even eat raw in salads.
From the therapeutic standpoint, zucchini have laxative, refreshing, anti-inflammatory, diuretic and detoxifying action.
About the Author – Louise Infante writes for the healthy vegetarian menu blog , her personal hobby blog centered on vegetarian cooking tips to help individuals live better.
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