Is Fish Oil Necessary?
Editors Note: Guest Author Louise Infante writes for sample vegetarian menu blog, her personal hobby blog related to vegetarian food preparation tips to help people live better.
Give me 5 mins and I’ll provide you 1 great reason to become vegetarian.
While fish may serve as the most important dietary source of the long-chain omega-3s eicosapentaenoic acid and docosahexaenoic acid, which have been shown to be important in supporting brain health, low intake of eicosapentaenoic acid and docosahexaenoic acid in vegetarians doesn’t adversely affect mood, according to 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 to match 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 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 psychometric tests. Mean total psychometric scores were positively associated with the mean intakes of eicosapentaenoic acid, docosahexaenoic acid 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 smarter dietary choices and may generally be healthier and happier.
So no need for Fish Oil.
If you want to give it a try, this is a good example of vegetarian recipe according to Italian cuisine.
Italian Spaghetti with Zucchini
Ingredients:
| 17 | oz. | Spaghetti |
| 24 | oz. | Thin Sliced Zucchini |
| 1/2 | Cup | Walnut Oil |
| Few | Basil Leaves | |
| 2 | TBsp | Yeast Flakes |
| Salt & Pepper |
How To Prepare:
- In a skillet or frying pan 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 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, e vitamin, ascorbic acid, folate, lutein and zeaxanthin.
Most of these nutrients are extremely sensitive to heat and to enjoy their full benefits you need to look for a quick method to cook or even eat raw in salads.
From the therapeutic point of view, zucchini have a laxative, they are refreshing, anti-inflammatory, diuretic and have detoxifying action.