While fish may serve as the main 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 will not adversely affect mood, as outlined 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 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 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 considerably less negative emotion than omnivores in psychometric tests. Mean total psychometric scores were positively in connection 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 possibility that vegetarians may make smarter dietary choices and could generally be healthier and happier.

If you would 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
 * A half cup of 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 the heat and stir often to complete 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 possess no fat. And it is 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 full benefits you should look for a quick way to cook or even eat raw in salads.

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

EDITORS NOTE: The Ayurvedic view of zucchini is that it is tridoshic, though in excess may aggravate Vayu dosha. So eaten in moderation, it is salutory for all constitutions. It is also seen as an alterative, refrigerant, and expectorant.

About the Author - Louise Infante writes for the vegetarian menu blog , her personal hobby blog focused on vegetarian cooking tips to help individuals live better.