Docosahexaenoic Acid, DHA is a polyunsaturated fatty acid (C22H32O2) with six double bonds and is an omega-3 essential fatty acid.
EPA is known as the “blood vessel scavenger” and has the function of clearing and clearing the heart blood vessels; DHA is an indispensable material basis for the formation, development, and operation of brain cells, and has the function of nourishing and strengthening the brain.
For certain special groups such as infants, pregnant women, wet nurses, etc., appropriate supplementation of fish oil can promote the brain development of fetuses and infants. In older adults, high fish oil intake may improve cognition in older adults.
The Relationship between Dha and Health
DHA is the most abundant omega-3 fatty acid in the brain and retina, accounting for 40% of the polyunsaturated fatty acids in the brain, 60% of the polyunsaturated fatty acids in the retina, and 50% of the cell membranes of neurons. DHA can prevent the deposition of platelets on blood vessel walls, preventing or reducing the occurrence of atherosclerosis and coronary heart disease.
There are many studies examining the effects of DHA on the brain. A 2007 paper by Canadian scholar Sheila M. Innis concluded that DHA has an important impact on brain development. However, a paper published by a British scholar in 2008 stated: “There is insufficient data to evaluate the impact of omega-3 fatty acids on the cognitive system. Impact”
Pregnancy and Breastfeeding
The proportion of DHA to all fatty acids in breast milk ranges from 0.07% to more than 1.0%, with an average of approximately 0.34%. If women eat more fish, the content of DHA in their breast milk will be higher. Fish and shellfish are high in DHA, but they are also contaminated with trace amounts of mercury. The U.S. Food and Drug Administration has raised concerns about mercury levels in fish and shellfish consumed by pregnant women, women planning pregnancy, breastfeeding women, and children.
Recently, it has been recommended that pregnant women supplement DHA, pointing out relevant research on DHA’s ability to improve attention and vision, and pointing out that most Chinese pregnant women’s dietary intake of DHA does not reach the “recommended amount”. A working group of the International Society for the Study of Fatty Acids and Lipids believes that the recommended intake of DHA for pregnant and lactating women is 300 mg per day, and the daily DHA consumption of women at this stage is between 45 mg and 115 mg. The March of Dimes organization recommends 200 mg per day, and other sources also provide different recommended amounts.
DHA nutritional intervention is very important for prenatal and postnatal care, as well as the healthy growth of infants and young children. Reasonable DHA nutritional intervention for mothers during pregnancy is more conducive to prenatal care.
Food Sources of EPA and Dha:
Foods on land rarely contain EPA and DHA; only a handful of freshwater fish contain trace amounts of EPA and DHA; marine fish and crustaceans, especially marine fish living in deep cold seas, rich in EPA and DHA; salmon and tuna are fish with relatively high contents of EPA and DHA.
Who Specifically Needs to Supplement with EPA and Dha?
- Those with blood lipid levels above normal.
- People who often eat high-fat foods.
- Obese people.
- Those who have a history of coronary heart disease, stroke (stroke), hypertension, diabetes, malignant tumors, nephrotic syndrome, pancreatitis, lupus erythematosus, etc.
- Middle-aged and elderly people who are prone to the above diseases.