What is DHA, which can supplement brain nutrition and improve memory, and is called "brain gold"?

Maybe many of you often hear the word DHA, such as in advertisements such as "Supplement DHA to supplement brain nutrition and improve memory", but they don’t know much about it.

DHA is actually a precious member of the polyunsaturated fatty acid family. This magical fatty acid plays multiple key roles in our body, involving the brain, vision, immune system and overall health. It is both a component of life and a guardian of health. Let's walk into the magical world of DHA together!

01 What is DHA? What role does it play in the human body?

DHA, the full name of Docosahexaenoic Acid, is a polyunsaturated fatty acid with a molecular structure of 22 carbon atoms and 6 double bonds (unsaturated bonds). The unique polyunsaturated molecular structure makes DHA biologically important because it has many health-promoting functions, especially in the brain, retina, and cardiovascular system.

Functions and benefits of DHA in the human body:

1. Brain development and function: DHA is one of the main structural fats in the brain and occupies part of the brain's gray matter. It is essential for normal brain development and function, especially during infancy and childhood. Adequate DHA intake is associated with cognitive development, learning ability and memory, and also helps maintain cognitive function in adults.

2. Protect vision: DHA is one of the main fatty acids in the retina, especially in the rod cells. It is essential for the structure and function of the retina and helps protect the retina from damage by oxidative stress and inflammation. Adequate intake of DHA can reduce the risk of eye diseases such as age-related macular degeneration.

3. Cardiovascular health: DHA helps maintain cardiovascular health. It can lower triglyceride levels in the blood, reduce vascular inflammation, lower blood pressure, and promote vascular elasticity, thereby reducing the risk of heart disease and stroke. In addition, DHA can regulate the electrical activity of the heart and help maintain a normal heart rhythm.

4. Immune system support: DHA helps regulate the activity of the immune system. It can reduce inflammatory responses, improve the function of white blood cells, and help the body fight infections and diseases.

5. Reduced risk of depression and anxiety: Some studies have shown that DHA intake is associated with reduced symptoms of depression and anxiety. It may help regulate the balance of neurotransmitters and affect mood regulation in the brain.

6. Fetal development: It is essential for pregnant women to take enough DHA for the development of the fetus. It helps the normal development of the fetal brain, eyes and nervous system. Therefore, pregnant women are usually advised to increase their DHA intake.

DHA has a wide range of benefits to human health, but the human body's ability to synthesize DHA is weak and inefficient. It can be supplemented through food or by taking appropriate amounts of DHA supplements.

02 What are the main sources of DHA?

1. Breast milk: Breast milk is rich in DHA and is an important source of nutrition for infants in their early life. The mother's diet affects the DHA content in breast milk, so pregnant women and breastfeeding mothers usually need to pay attention to their DHA intake.

2. Fish and seafood: Fish is one of the richest sources of DHA. Especially deep-sea fish, such as salmon, cod, tuna, trout and sardines, are rich in DHA. Wild-caught fish usually contain more DHA, but some farmed fish can also provide a considerable amount of DHA.

3. Algae: Algae are one of the natural sources of DHA, and they are the starting point of the marine food chain. DHA in algae is passed to fish and other marine life through the food chain. Some algae dietary supplements also provide DHA extracted from algae, which is suitable for vegetarians and people who do not eat fish.

4. Crabs, shrimps and shellfish: Some seafood such as crabs, shrimps and shellfish also contain moderate amounts of DHA. Although their DHA content is less than that of fish, it is still one of the sources.

5. Algal oil and fish oil supplements: In order to meet the demand for DHA intake, businesses often use algal oil or fish oil as raw materials to make DHA-rich dietary supplements. These supplements usually exist in capsule or liquid form, which can help people supplement DHA more conveniently in their daily lives, especially those who do not eat fish or do not consume enough seafood.

In general, a balanced diet is the primary way to obtain important nutrients such as DHA because it provides comprehensive nutrition through a variety of foods. However, in specific situations, DHA supplementation may be a reasonable choice. These situations may include:

1. Special dietary habits: Vegetarians and strict vegans usually need to consider DHA supplementation because the DHA content in plant foods is relatively low.

2. Special health needs: Certain health conditions, such as cardiovascular disease, arthritis or cognitive decline, may require additional DHA support.

3. Pregnant and breastfeeding women: Pregnant and breastfeeding women need additional DHA to support the brain and visual development of the fetus and baby.

4. Doctor or professional advice: Professionals, such as doctors or nutritionists, can provide advice on whether DHA supplementation is needed based on individual health needs and diet.

It is important to note that whenever you consider using DHA supplements, you should do so under professional guidance.** A medical professional can assess individual needs, recommend appropriate dosages, and ensure that the supplement selected is high quality and safe. Professional guidance can help ensure that your specific needs are met while maintaining your health to achieve the optimal nutritional balance.

Author: Xiaojuan is not Juan, Master of Food Science and Engineering, Henan University of Technology

Image source: Pixabay

Editor: Guru