Vegetarian Diet Menu – Why You Don’t Need Fish for EPA and DHA
Take a minute to read this article and I’ll provide you with 1 very good reason for being vegetarian and a great recipe to add to your vegetarian diet menu.
While fish can serve as the main dietary way to obtain the long-chain omega-3s eicosapentaenoic acid and docosahexaenoic acid, which has been shown to be crucial in supporting brain health, low intake of eicosapentaenoic acid and docosahexaenoic acid in vegetarians won’t adversely affect mood, as reported by 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 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 2 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 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 ?-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 study team noted there is also the chance that vegetarians may make smarter dietary choices and could generally be healthier and happier which is a great reason to stick to a vegetarian diet menu.
If you would like to try it out, the following is an 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
* A few 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 the 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 also have no fat. However they are an excellent 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 look for a quick method to cook or even eat raw in salads.
From the therapeutic viewpoint, zucchini have laxative, refreshing, anti-inflammatory, diuretic and detoxifying action.
About the Author – Louise Infante writes for the Vegetarian Diet Menu , her personal hobby blog focused on vegetarian cooking tips to help individuals live better.
