Give me five mins and I’ll provide
you 1 great reason to become vegetarian.
by Louise Infante
While fish is the major dietary source of the long-chain omega-3s eicosapentaenoic acid and docosahexaenoic acid, which were shown to be crucial in supporting brain health, low intake of eicosapentaenoic acid and docosahexaenoic acid in vegetarians does not adversely affect mood, as stated by a new study (Nutr J. 2010;9:26. DOI:10.1186/1475-2891-9-26).
A research team from Arizona State University conducted a cross-sectional study to match 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 a-linolenic acid, notably those of rapeseed (canola), soybeans, walnuts, flaxseed (Linseed oil), clary sage seeds, perilla, chia, and hemp."
However, the vegetarians also reported even 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 in connection with alpha-linolenic acid and linolenic acid intake.
The study team noted there is also the possibility that vegetarians may make smarter dietary choices and may generally be healthier and happier.
If you'd like to try it out, here's a good example of vegetarian recipe according to Italian cuisine
Italian Spaghetti with Zucchini
* 17 oz. Spaghetti
* 24 oz. Of thin sliced zucchini
* A half cup of walnuts oil
* Some basil leaves
* 2 tablespoons of yeast flakes
* Salt and pepper
In a large skillet heat the oil and when hot, add garlic and zucchini. Raise heat and stir often to finish their cooking. They need to 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, vitamin e, ascorbic acid, folate, lutein and zeaxanthin.
Most of these nutrients are very sensitive to heat and to enjoy their benefits you need to look for a quick way to cook or even eat raw in salads.
From the therapeutic point of view, zucchini have laxative, refreshing, anti-inflammatory, diuretic and detoxifying action.
About the writer - Louise Infante writes for the <a href="http://www.vegetarianmenu.net/">vegetarian daily menu</a> blog , her personal hobby blog focused entirely on vegetarian food preparation tips to help individuals live better.