A vegan lifestyle has plenty of proven health perks. But could an all-veg diet be affecting your mood for the worse? Recent studies show a link between meat consumption and mood, and has us wondering if those of us who don’t eat meat are at higher risk for anxiety and depression. We’ve asked holistic nutritionist, Kelly LeVeque to weigh in and share a few healthy recipes to kick things back into balance…
Australia was the first to prove in a randomized controlled trial that food does affect mood. Professor Felice Jacka of Deakin University is leading the charge, trying to prove that red meat might contribute to depression and anxiety – but she found the opposite, twice!
Study 1: “Red Meat Consumption and Mood and Anxiety Disorders.”[1]] In the study, Jacka identified 60 women with major depressive disorder (or dysthymia) and 80 with anxiety, compared their red meat (lamb and beef) consumption (median of 39g) to the Australian recommendations of 65-100g and observed mood changes with red meat consumption modifications.
For those women consuming less than the recommended intake of red meat, the odds for MDD and dysthymia more than doubled compared to those consuming the recommended intakes. Similarly, those women with low red meat consumption were twice as likely to have an anxiety disorder.
Study 2: Cheekily named “The Smiles Trail,” [2] 67 men and women taking antidepressants were either placed into a social support group (with no dietary modifications) or on a mandatory modified Mediterranean diet which included wild proteins like grass-fed beef, chicken, fish and eggs, healthy fats like olive oil and raw nuts and lots of vegetables, fruit, whole grains and legumes. The diet didn’t allow sweets, refined cereals, fried foods, fast foods or processed meats. Alcohol was limited to two glasses of red wine a day max.
After three months, the participants on the Mediterranean diet eating omega 3 rich fish and 100% grass-fed animals showed drastic improvements with 32% of the participant’s no longer meeting the criteria for depression, whereas, the social support group only showing that type of improvement in less than 8%.
Omega 3 vs. Red Meat: It’s important to take note that the participants in these Australian studies are consuming Australian pasture raised red meat, protein much higher in anti-inflammatory omega 3 than industrially raised USDA beef. Interestingly, since we now know that depression is associated with a chronic, low-grade inflammatory response and activation of cell-mediated immunity, as well as activation of the compensatory anti-inflammatory reflex system the question becomes: Are the benefits in mood based on the increase of red meat consumption or the subsequent increase in omega 3 fatty acids?
Either way, below are two mood-lifting omega-3 rich recipes for you to try!
Roasted Salmon with Lemon, Dill + Arugula
Ingredients:
2 salmon filets, about 4 oz each
6 Tbsp Olive oil
1 lemon, sliced
½ lemon juiced
pink salt, to taste
fresh dill
Organic Girl mache blend
1 bag of organic arugula
Directions:
Preheat over to 350˚ F.
Rub salmon with two tablespoons olive oil, season with salt and place on a foil-lined baking sheet. Add a few slices of fresh lemon on top and place in the oven.
In a large bowl, whisk 4 tablespoons olive oil with the juice of ½ lemon. Add mache and arugula and mix to coat.
Roast for about 20 minutes (or until done to your liking), top with fresh dill and serve over arugula and mache.
Tzatziki Lamb Meatball Salad
Ingredients:
1 lb ground lamb
1 egg
½ cup flax meal
2 Tbsp chopped fresh mint
2 tsp dried oregano
1 1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
1/4 tsp ground cinnamon
Directions:
Preheat oven to 425 degrees.
In a large bowl, hand mix all the ingredients above and once incorporated shape into 2-inch meatballs and place on a baking tray.
Bake for 10-15 minutes.
Option: Place meatballs on a skewer and then on the baking tray.
Paleo Tzatziki Dressing
Ingredients:
1 Persian cucumber
1⁄2 cup full-fat coconut milk
2 garlic cloves
2 Tbsp lemon juice
1 tsp fresh dill (or one stalk no stem)
1⁄8 tsp sea salt
1⁄8 tsp black pepper
Directions:
Put all ingredients above in a blender and pulse to combine.
Serve meatballs on a salad of kale, red onion and tomatoes dressed with tzatziki.
Hey readers, are you vegan? We want to hear from you below. How are you addressing your body’s need for omega 3s and what do you think on this issue?
References:
[1] Red Meat Consumption and Mood and Anxiety Disorders
[2] The Smiles Trail
The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health related program.
