Docosahexaenoic Acid (DHA): Detailed Review (7 Sources, 5 Benefits)

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Salmon contains the most DHA of any seafood, although it is abundant in other cold-water fish and seaweed.

Docosahexaenoic acid (DHA) is an omega-3 fatty acid found mostly in cold-water fish, such as salmon and tuna. Seaweed is an excellent vegetarian source of DHA. Algae has some DHA but not as much as fish.

• Fish are high in healthful fats, which help maintain cardiovascular health.
• While eating too many saturated fats might contribute to cardiac problems, healthy fats can assist to prevent cardiovascular disease.
• Consuming low-mercury fish is a healthier alternative to red meat.

To improve health, everyone should use a DHA vitamin in their regular regimen. However, getting the correct kinds of DHA from your supplement is just as crucial.

7 common sources of docosahexaenoic acid (DHA)

1. Salmon
   • Salmon contains the most DHA of any seafood, ranging from 2000 to 3000 mg per 6-ounce plate.
   • Wild salmon has more fish oil than farm-raised salmon. The Atlantic salmon is the best species to pick although coho, pink, and sockeye salmon are all wonderful options.
2. Bluefin or albacore tuna
   • Fresh bluefin tuna has the greatest DHA content of any tuna kind.
   • Canned tuna is a good source and may be less expensive.
3. The swordfish
   • This fish has 1390 mg of DHA per 6-ounce serving.
   • Cook the fish at low heat, such as baking or grilling.
   • Swordfish is not suggested for pregnant women or children because it may contain increased amounts of mercury from ocean toxins.
4. Sardines, anchovies, and herring
   • Each 3-ounce container of these little fish contains up to 840 mg of omega-3 fatty acids.
   • European anchovies canned in oil have more DHA than raw anchovies.
   • The DHA content of the Atlantic herring is higher than the Pacific herring. Sardines have the least quantity of DHA of the three.
5. Caviar or fish roe
   • These delicacies have the highest concentrations of DHA per serving.
   • Caviar from black and red fish has 3.8 mg per 100 grams. Depending on the species, fish roe can contain between 1.3 and 1.7 mg per 100-gram serving amount.
6. Algae
   • Algae is a source of DHA omega-3 fatty acids that vegans may use, and it is available as a supplement.
7. Infant formula and breastmilk
   • Mother's milk is the most significant source of DHA for young infants.
   • If breast milk is not available, baby formula that contains DHA can be fed to infants.
   • Baby formula producers have realized the importance of DHA in the development of infants’ brains and have begun to incorporate it into many of their products.

5 health benefits of docosahexaenoic acid (DHA)

1. Reduces blood pressure
   • DHA promotes blood circulation and increases endothelial function and blood vessel flexibility.
   • A meta-analysis of 20 research discovered that DHA and eicosapentaenoic acid (EPA) can reduce blood pressure in distinct ways.
   • DHA lowered diastolic blood pressure by 3.1 mmHg on average, whereas EPA reduced systolic blood pressure by 3.8 mmHg.
2. Reduces risk of cancer
   • Anti-inflammatory effects of omega-3 fats, particularly DHA, lower the risk of various forms of cancer, including colorectal, pancreatic, breast, and prostate cancer in males.
   • On the cellular level, DHA suppresses the proliferation of cancer cells, increasing the efficacy of chemotherapy-based cancer treatment.
3. Anti-inflammatory properties
   • Omega-3 fatty acids and DHA have powerful anti-inflammatory properties because they can repair and regenerate cell membranes.
   • The presence of omega-3 fats helps balance the generated omega-6 fats, which is one of the elements that contribute to the formation of inflammatory foci.
   • DHA's anti-inflammatory characteristics may lower the risk of various chronic diseases, including age-related disorders, such as cardiovascular and gum disease, and autoimmune diseases, such as rheumatoid arthritis.
4. Reduce the risk of cardiovascular diseases
   • Studies report that DHA is most beneficial when paired with EPA, and DHA can more effectively enhance cardiovascular health than EPA.
   • A study with 154 people with obesity who took 2,700 mg DHA daily for 10 weeks found a substantial improvement in the total blood omega-3 fatty acid index. Omega-3 fatty acids in the blood have an essential function, lowering the incidence of stroke by roughly 5.6 percent among research participants.
   • DHA reduces bad cholesterol (low-density lipoprotein cholesterol) and increases good cholesterol (low-density lipoprotein cholesterol), reducing the risk of various heart diseases.
5. Improves vision
   • DHA can improve age-related macular degeneration.
   • Diabetes complications include dry eyes and retinal disorders are prevented.
   • Furthermore, current research indicates that DHA can lessen eye irritation when wearing contact lenses and lower the incidence of glaucoma.