The Vegetarian Diet linked to Helping with Depression

The vegetarian diet could help you with a number of health issues, including depression. If you are thinking of becoming a vegetarian read this article with a free vegetarian recipe for a delicious zucchini dish.

Give me 10 minutes and I’ll provide you one very good reason to become vegetarian.

Research of Fish in the Vegetarian Diet

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 essential in supporting brain health, low intake of eicosapentaenoic acid and docosahexaenoic acid in vegetarians won't adversely affect mood, as reported by a new research (Nutr J. 2010;9:26. DOI:10.1186/1475-2891-9-26).

A research team from Arizona State University conducted a cross-sectional study that compares 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 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 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 linked to 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 possibility that vegetarians may make better dietary choices and may generally be healthier and happier.

sardines on display used in a vegetarian diet

A Vegetarian Recipe for a Vegetarian Diet

If you want to try it out, here's 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 large skillet heat the oil and when hot, add garlic and zucchini. Raise heat and stir often to finish their cooking.

They should be golden and crispy outside and tender inside.

Cook the pasta, drain and fry in pan with zucchini, basil and yeast.

Serve immediately.

Zucchini contain fewer calories and possess 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 full benefits you need to look for a quick solution to cook or even eat raw in salads.

Health Benefits of Zucchini in a Vegetarian Diet

From the therapeutic point of view, zucchini have laxative, refreshing,anti-
inflammatory, diuretic and detoxifying action.

About the Author - Louise Infante writes for the sample vegetarian menu blog and her personal hobby blog focuses entirely on vegetarian cooking tips to help individuals live better.

For those of you who are looking for detox juice recipes and general pick-me-up recipes, among others don't miss juicing vegetables.

RECOMMENDED BOOKS ON FOLLOWING A VEGETARIAN DIET

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