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DHA

Food for your heart, eyes and mind (literally!)

DHA, or docosahexaenoic acid, is an omega-3 fatty acid found in fatty fish and fish oil supplements. DHA is a major structural fat and makes up 60% and 40% of polyunsaturated fatty acids in our eyes and brains, respectively. Our bodies make only small amounts of DHA – this is insufficient, so we need to get it from food and supplements. Pregnant and lactating women especially need DHA as it supports optimal infant development, and also because developing infants cannot produce their own DHA efficiently.

DHA table

food sources of dhaWhile the Health Promotion Board (HPB) does not specify a Recommended Daily Allowance (RDA) for DHA, researchers recommend that healthy individuals consume at least 500mg of omega-3 fatty acids (EPA and DHA combined) daily. People with heart disease should aim for twice that amount (about 800mg to 1,000mg daily). DHA is found mainly in oily fish such as mackerel, salmon and sardines. Vegetarians and vegans miss out on these rich sources of DHA and should opt for omega-3 supplements.

References:

www.lifesdha.com/what-is-dha/the-benefits-of-dha.aspx

umm.edu/health/medical/altmed/supplement/docosahexaenoic-acid-dha

www.webmd.com/heart/news/20090803/daily-omega-3s-recommended-heart

www.fitday.com/fitness-articles/nutrition/fats/7-sources-of-omega-3-dha-fatty-acid.html

 

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Posted by ezyhealth on Jan 9 2014. Filed under Nutrition. You can follow any responses to this entry through the RSS 2.0. Both comments and pings are currently closed.

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