DHA, or docosahexaenoic acid, is one of the most important Omega-3 fatty acids and, like them, has many health benefits. This is mainly because DHA is part of every cell in the body, its building material. Because of this, it plays a huge role in the brain and is absolutely necessary during pregnancy and infancy.
Unfortunately, the human body cannot produce Omega-3 acids, so they must be supplied from outside. Once their main source was diet, but industrial agriculture led to a decrease in the content of Omega-3 acids. However, there are food products that are still a rich source of Omega-3 fatty acids
The best fish sources of Omega-3 fatty acids are mackerel, salmon, herring, sardines and caviar. One serving can provide up to a few grams of Omega-3 fatty acids. Unfortunately, these products are rare on Polish tables. Small amounts of Omega-3 fatty acids can also be found in meat, dairy products and eggs from grass-fed animals.
Health organizations' recommendations on how to administer DHA differ significantly. Basically, most of them recommend taking a minimum of 250-500 milligrams of EPA and DHA acids together. However, this applies only to healthy adults. Higher doses are recommended in special cases, such as illness or pregnancy.
According to research, the average consumption of DHA is about 100 milligrams per day. This dose barely covers the needs of the youngest. Children under 2 years of age should consume 10-12 milligrams of DHA for each kilogram of body. In older children, the demand increases to 250 milligrams a day.
People with mild to moderate cognitive impairment can improve brain function by providing 0.5-1.7 grams of DHA daily.
Other challenges are created by a vegetarian and vegan diet that is low in DHA. Vegans and vegetarians should reach for a DHA supplement. Vegans can reach for a plant source of DHA from algae.
Preparations with DHA are safe, but there is no justification to take more than 2 grams of DHA per day.
The taste of curry, a popular Indian spice, is mainly based on turmeric. Studies show that curcumin, the active ingredient in turmeric, increases the absorption of DHA from the gastrointestinal tract. What's more, it can also increase the concentration of DHA in the brain. So let's include turmeric in your kitchen when you reach for DHA and want to enhance their effects.
During pregnancy, you should take 200 milligrams of DHA per day or 300-900 milligrams of DHA and EPA in total. Thanks to this, your child's brain and eyes will develop properly. Note that not all pregnant vitamins contain DHA. Ask your doctor if you should reach for a DHA supplement. You can also include foods rich in DHA, such as fish, in your diet.
Increased demand for Omega-3 fatty acids occurs in the developing fetus, children, vegetarians and vegans, people with memory impairment and concentration. However, even completely healthy adults can gain a lot by reaching for a DHA supplement.