Monday, July 12, 2010

Being Vegetarian

Give me some minutes and I’ll give you 1 perfect reason for being vegetarian.

While fish serves as the major 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 check the mood of vegetarians who never eat fish with the mood of healthy omnivorous adults.

A 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 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 even less negative emotion than omnivores in both psychometric tests. Mean total psychometric scores were positively related to the mean intakes of eicosapentaenoic acid, docosahexaenoic acid and arachidonic acid , and inversely related to alpha-linolenic acid and linolenic acid intake.

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

If you'd like to give it a try, this is a good example of vegetarian recipe based on Italian cuisine

Italian Spaghetti with Zucchini

Ingredients:
* 17 oz. Spaghetti
* 24 oz. Of thin sliced zucchini
* 1 / 2 cup 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 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 yeast. Serve immediately.

Zucchini contain fewer calories and also have no fat. But they are an excellent 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 should find 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 writer - Louise Infante writes for the vegetarian weekly menu blog , her personal hobby blog centered on vegetarian cooking tips to help individuals live better.