Squash (photo by Imagina, courtesy of morgueFile.com)

Written by Louise Infante, Vegetarian Menu Blog

Give me a few minutes and I’ll give you a very good reason to become vegetarian.

While fish serves as the major dietary way to obtain the healthy, long-chain omega-3 acids (eicosapentaenoic and docosahexaenoic acids) essential to supporting brain health, low intake of those acids by vegetarians doesn't adversely affect mood, according to newly published research from Arizona State University.

The study team conducted a cross-sectional study to check the mood of vegetarians who never eat fish with the mood of healthy omnivorous adults. A report on the study was published in Nutrition Journal.

An overall total of 138 healthy Seventh Day Adventist adults residing 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 a couple psychometric tests, the Depression Anxiety Stress Scale and the Profile of Mood States.

The researchers found that vegetarians had significantly lower mean intakes of long-chain omega-3 acids and the omega-6 arachidonic acid, but higher intakes of the omega-3 alpha-linolenic acid and the omega-6 linoleic acid.

According to a report published in Plant Physiology, “Seed oils are the richest sources of alpha-linolenic acid, notably those of rapeseed (canola), soybeans, walnuts, flaxseed (Linseed oil), clary sage seeds, perilla, chia, and hemp."

Vegetarians also reported less negative emotion than omnivores in psychometric tests. Mean total psychometric scores were positively in connection with the mean intakes of long-chain omega-3 acids and arachidonic acid, and inversely linked to alpha-linolenic acid and linolenic acid intake.

The study team noted there is also the chance that vegetarians may make better dietary choices and could generally be healthier and happier.

If you want to give it a try, here is a good example of a vegetarian recipe based on Italian cuisine:

Italian Spaghetti with Zucchini

Ingredients

• 17 Ounces spaghetti
• 24 Ounces thin sliced zucchini
• ½ Cup of walnut oil
• A few basil leaves
• 2 Tablespoons of yeast flakes
• Salt and pepper

Preparation

In a large skillet 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.

Nutrition Notes: Zucchini contain few calories and have no fat, but they are an excellent source of potassium, vitamin E, ascorbic acid, folate, lutein and zeaxanthin. These types of nutrients are very sensitive to heat and to enjoy their benefits you should look for a quick solution to cook or even eat raw in salads. From the therapeutic standpoint, zucchini have laxative, refreshing, anti-inflammatory, diuretic and detoxifying action.

Louise Infante

About the Author

Louise Infante writes for the Vegetarian Menu Blog. She started her blog in 2009 to raise awareness on healthy eating habits and its associated benefits. The offers vegetarian food preparation tips to help individuals live better and support those living with diseases on a daily basis. She lives with her husband in Louisiana.

To get more of Louise’s tips and tasty veggie recipes, go to: Vegetarian Menu Blog

To view the report on the ASU study cited above, go to: Vegetarian diets are associated with healthy mood states

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