Madeleine Hull
DHA, or docosahexaenoic acid, is a type of omega-3 fat that is vital for human health. As the human body cannot produce significant amounts of DHA, it must be obtained through diet or supplements. DHA is found in seafood, fish oils, and some types of algae, as well as in small amounts in meat and dairy from grass-fed animals, and omega-3-enriched eggs. Increasing DHA intake can have several health benefits, including improved brain function, reduced risk of chronic diseases, and improved fertility. This article will explore the various ways to increase DHA in one's diet and the potential health outcomes associated with increased DHA consumption.
How to increase DHA in your diet
| Characteristics | Values |
|---|---|
| Food Sources | Fatty fish (salmon, mackerel, sardines, lake trout, albacore tuna), shellfish (oysters, shrimp, mussels), fish oils, krill oil, algae oil, grass-fed meat, dairy, omega-3-enriched eggs, seaweed, nori, spirulina, chlorella, flaxseed, chia seeds, hemp seeds |
| Recommended Intake | 250-500 mg of combined EPA and DHA per day for healthy adults, 4.5-5.5 mg per pound of body weight for children up to 2 years old, 200-300 mg of DHA per day for pregnant or breastfeeding mothers |
| Benefits | Supports brain health and development, improves heart health, lowers triglycerides, lowers blood pressure, reduces risk of blood clots, improves artery health, reduces inflammation, improves autoimmune conditions like rheumatoid arthritis, supports eye health and visual development, improves fertility |
| Deficiency Risks | Changes in brain function, learning disabilities, alterations in gene expression, impaired vision |
| Supplement Options | Fish oil supplements, krill oil supplements, algae oil supplements (for vegetarians or vegans), ALA supplements (as an addition to the diet, not a substitute for fish or algae oil) |
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What You'll Learn
Eat fatty fish like salmon, mackerel, sardines, and tuna
Fatty fish are an excellent source of DHA, and salmon, mackerel, sardines, and tuna are all great options to include in your diet. DHA, or docosahexaenoic acid, is a vital structural component of your skin, eyes, and brain. It is a type of omega-3 fatty acid, which is known to be good for your heart and brain. While your body can produce small amounts of DHA, most people in the Western world do not get enough omega-3s in their diet, so it is important to include foods rich in DHA.
Salmon is a well-known fatty fish and is a good source of DHA. It is also a great source of protein and is known to support healthy hair and skin. Salmon is very versatile and can be cooked in a variety of ways, making it an easy addition to your meals.
Mackerel is another fatty fish that is rich in DHA. It has a mild and buttery taste, making it a delicious option for those who are not fond of strong fish flavours. Mackerel is also lower in cholesterol and higher in potassium and vitamins compared to other fatty fish options. Just 2-3 ounces of mackerel can provide an adult's daily requirement of vitamin B12.
Sardines are also an excellent source of DHA and have the added benefit of being lower in saturated fat compared to other fatty fish. They are also a good source of calcium and minerals. Canned sardines are a convenient and affordable way to include more DHA in your diet, and they can be used in salads, pasta dishes, or simply enjoyed on crackers.
Tuna, specifically albacore tuna, is another fatty fish that can help increase your DHA intake. It is a good source of protein and is known for its convenience and versatility. Whether fresh or canned, tuna is a great option to include in your meals to boost your DHA levels.
By incorporating these fatty fish, particularly salmon, mackerel, sardines, and tuna, into your diet, you can effectively increase your DHA intake and reap the associated health benefits for your brain, heart, skin, and overall well-being.
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Consume grass-fed meat, dairy, and omega-3-enriched eggs
Consuming grass-fed meat, dairy, and omega-3-enriched eggs is a great way to increase your DHA intake. DHA, or docosahexaenoic acid, is a vital omega-3 fatty acid that plays a crucial role in brain development and function, as well as in the growth and development of the central nervous system. It is also important for the skin and eyes.
Grass-fed meat and dairy products can contain DHA, although the amount may vary. A study from Australia found that beef from exclusively grass-fed cattle provided 23 mg of DHA per 4 oz serving of meat, compared to 20 mg of DHA provided by grain-fed cattle. This shows that grass-fed meat can be a good source of DHA, although the amount may not be as high as in other foods.
Omega-3-enriched eggs are another way to increase your DHA intake. The chickens that lay these eggs are fed a diet containing flaxseed, which is high in ALA (alpha-linolenic acid), another omega-3 fatty acid that can be converted into DHA. This process also occurs in the chickens themselves, resulting in higher levels of DHA in the yolks of omega-3-enriched eggs. On average, two omega-3-enriched eggs provide 180 mg of omega-3 fatty acids, including DHA. Pasture-raised eggs have also been found to contain higher levels of DHA, with approximately 120 mg of DHA per large egg.
By including grass-fed meat, dairy, and omega-3-enriched eggs in your diet, you can increase your DHA intake and ensure you are getting the health benefits associated with this important omega-3 fatty acid. However, it is important to note that DHA is mainly found in seafood, such as fatty fish, shellfish, and fish oils, so including these foods in your diet is also recommended.
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Take fish oil supplements
Fish oil supplements are an excellent way to increase your DHA intake if you don't eat fish regularly. They are also a good alternative if you don't want to eat fresh fish a couple of nights a week.
Fish oil supplements provide the omega-3 fatty acids EPA and DHA, which are essential for supporting key functions throughout the body, including the heart, brain, and eyes. EPA and DHA are found in large quantities in the brain and eyes, and they are incorporated into all cell membranes, providing support for their structural integrity and fluidity. This makes it easier for cells to communicate and is especially important for brain tissue growth and function, particularly during development and infancy.
When choosing a fish oil supplement, it is important to ensure that it is of high quality and not contaminated with environmental toxins such as mercury. Look for third-party test results or certificates of analysis that indicate the levels of purity and freshness. You can also check the smell and taste of the oil; if it smells or tastes fishy, it may have been exposed to oxygen and is becoming rancid.
The recommended daily intake of EPA and DHA varies depending on age and health status. Most guidelines recommend at least 250-500 mg of combined EPA and DHA per day for healthy adults, while pregnant or breastfeeding mothers may need at least 200 mg of DHA or 300-900 mg of combined EPA and DHA. Children's DHA needs vary with age and weight, so be sure to consult a doctor or healthcare professional for personalized advice.
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Eat plant sources of omega-3s like flaxseed and chia seeds
While DHA is mainly found in seafood, fish oils, and certain types of algae, it also occurs in some plant sources of omega-3s, such as flaxseed and chia seeds. These seeds are incredibly versatile and easy to incorporate into your diet. They have a mild, relatively bland taste and can be added to a variety of dishes, including yogurt, smoothies, oatmeal, baked goods, sauces, and even used as egg substitutes.
Flaxseed and chia seeds are both rich in omega-3 fatty acids, which are essential for a healthy brain and heart. Omega-3s are particularly important during pregnancy and infancy, as they play a critical role in brain development and function. Additionally, these seeds are a good source of fiber, which can help reduce hunger and cravings, control appetite, and prevent blood sugar spikes. They also contain other important vitamins and minerals, such as vitamin B6, copper, iron, and manganese.
To maximize the absorption of nutrients, it is recommended to consume ground seeds rather than whole, as the outer shells of whole flaxseeds can be hard for the intestines to break down. Chia seeds can be consumed whole, but research suggests that grinding them may also improve nutrient absorption. The recommended amount to consume is 1-2 tablespoons (10-20 grams) per day.
Both flaxseed and chia seeds offer potential health benefits, including a healthier heart, lower blood sugar levels, and protection against certain types of cancers. They are also beneficial for individuals with inflammatory bowel disease (IBD) due to their high content of omega-3 fatty acids, which can help regulate and diminish the inflammatory process. However, it is important to consume these seeds in moderation and with adequate fluid intake to avoid potential constipation or bloating.
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Include shellfish like oysters, shrimp, and mussels in your diet
Shellfish are among the most nutritious foods you can eat. They are rich in omega-3 fatty acids, which are incredibly important for health. Omega-3 fatty acids are good for your heart, and your body needs DHA for a healthy brain. Infants need DHA for their brains, eyes, and nervous systems to develop as they should.
Oysters, shrimp, and mussels are great sources of DHA. A single serving of shrimp, specifically the jumbo variety, contains 0.15 to 0.29 grams of omega-3 fatty acids. Six raw oysters (3 oz or 85 g) pack 329 mg of EPA and DHA (combined) and provide 289% of the daily value (DV) for zinc, 69% for copper, and 567% for vitamin B12. Scallops and clams are also rich in omega-3s, with 3 ounces of clams providing 0.25 milligrams of omega-3s.
The American Heart Association and other prominent health organizations recommend an intake of at least 250 to 500 milligrams of omega-3 EPA+DHA per day, which is equivalent to about two meals (or 6 oz) of oily fish per week. This can also be achieved through shellfish consumption.
In addition to their high omega-3 content, oysters are one of the best food sources for zinc, and they are also a good source of copper and vitamin B12. Including shellfish like oysters, shrimp, and mussels in your diet can help you increase your DHA intake and provide additional nutritional benefits.
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Frequently asked questions
DHA, or Docosahexaenoic acid, is a type of omega-3 fat that is crucial for brain and visual development, especially in foetuses and infants.
DHA is a vital structural component of the skin, eyes and brain. It is also important for brain tissue growth and function, and can help with conditions such as heart disease, depression, and rheumatoid arthritis.
DHA is mainly found in seafood, especially fatty fish like salmon, mackerel, sardines, and shellfish. It is also found in fish oils, krill, and algae. Small amounts of DHA may be found in meat and dairy from grass-fed animals, as well as omega-3-enriched eggs.
Most guidelines recommend at least 250-500mg of DHA per day for healthy adults. Pregnant women are advised to consume 600-800mg of DHA daily, and to eat 8 ounces of low-mercury, omega-3-rich fish weekly.
Yes, DHA supplements are available, especially in the form of fish oil capsules. If you are pregnant or breastfeeding, it is important to consult a doctor before taking any supplements.
