While fish is the main dietary supply of the long-chain omega-3s eicosapentaenoic acid and docosahexaenoic acid, which have been shown to be essential in supporting brain health, low intake of eicosapentaenoic acid and docosahexaenoic acid in vegetarians won't adversely affect mood, based on a new study (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 also the Profile of Mood States..
Vegetarians had significantly lower mean intakes of eicosapentaenoic acid, docosahexaenoic acid and also 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 both psychometric tests. Mean total psychometric scores were positively in connection with the mean intakes of eicosapentaenoic acid, docosahexaenoic acid and arachidonic acid , and inversely associated with alpha-linolenic acid and linolenic acid intake.
The research team noted there is also the possibility that vegetarians may make smarter dietary choices and could generally be healthier and happier.
If you'd like to try it out, this is an example of vegetarian recipe according to Italian cuisine
Italian Spaghetti with Zucchini (courgette)
Ingredients:
* 17 oz. Spaghetti
* 24 oz. Of thin sliced zucchini (courgette)
* A half cup of walnuts oil
* Some basil leaves
* 2 tablespoons of Marmite [(use Marmite XO for extra punch), Seamus]
* Salt and pepper
In a large skillet heat the oil and when hot, add garlic and zucchini. Raise the heat and stir often to finish their cooking. They should be golden and crispy outside and tender inside. Cook the pasta, drain and sauté in pan with zucchini, basil and Marmite. 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 find a quick method 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 sample vegetarian menu blog , her personal hobby blog focused on vegetarian cooking tips to help individuals live better.
