Give me five mins and I’ll give you 1 perfect reason to become vegetarian.
While fish can serve as the major dietary way to obtain 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 won’t adversely affect mood, as stated by 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.
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 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 associated with the mean intakes of eicosapentaenoic acid, docosahexaenoic acid and arachidonic acid , and inversely related to alpha-linolenic acid and linolenic acid intake.
The research team noted there is also the chance that vegetarians may make smarter dietary choices and may generally be healthier and happier.
If you’d like to give it a try, here’s a good example of vegetarian recipe according to Italian cuisine
Italian Spaghetti with Zucchini
Ingredients:
* 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 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. However they are a good source of potassium, vitamin e, vitamin c, folate, lutein and zeaxanthin.
Most of these nutrients are extremely sensitive to heat and to enjoy their benefits you should find a quick method to cook or even eat raw in salads.
From the therapeutic point of view, zucchini have laxative, refreshing, anti-inflammatory, diuretic and detoxifying action.
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