people all know that fish and other aquatic products contain DHA, which is very important for the brain development of infants and young children, and for the elderly brain and eyes to delay aging. Among them, EPA is also very beneficial to reduce vascular inflammation and prevent cardiovascular and cerebrovascular diseases. But which fish can get these two omega-3 fatty acids from? How much is appropriate? How to cook? These problems are often very confusing. Here are some common questions to share with you. Do

and

1 only contain DHA in marine fish?

A: these two fatty acids are found in most fish, as well as shellfish. The source of DHA is algae in the water. A small amount of fatty acids such as DHA produced by them are swallowed by fish and shellfish and enter the body of animals such as fish and shellfish and become their own fat. The problem is that most fish have less total fat, lower shellfish fat content and lower natural DHA content.

people may hear the term “fat rich fish” or “fat fish”, which means that the fat content of these fish is relatively high. Because DHA is a fatty acid, of course, it exists with fat. More fat, in other words, the total amount of fish oil is large, DHA is expected to be more. A fish with 5% fat and 15% fat, even if the DHA content in the extracted fish oil is the same, the total amount eaten in the end is not the same. For example, if hairtail contains about 5% fat and 5% DHA in fish oil, then 100 g hairtail can provide 0.25 g DHA. But eel contains 11% fat and 6% DHA in fish oil, so 100 g eel can provide 0.66 g DHA. Obviously, eel is a better source of DHA. Compared with

and

, shellfish fat is relatively rich in EPA, but because the fat content of shellfish is particularly low, the total amount of DHA and EPA obtained is not too much. Is the DHA content of

and

2 related to the price of fish? In fact, the value of fish in oemga-3 fatty acids has nothing to do with its price.

and

for example, if the cheap small yellow croaker contains about 3% fat and 11% DHA in fish oil, then 100 grams of small yellow croaker can provide 0.33 grams of DHA. Although the price of large yellow croaker is much more expensive than that of small yellow croaker, its fat content and DHA content are close to those of small yellow croaker. So, it’s worth buying small yellow croaker. DHA rich saury, sardine, catfish and so on are also cheaper fish.

and

are especially recommended. They are cheap and high in fat content. They can be roasted directly. Without an oven, they can be placed in a pan, covered with a lid, and fried dry over a low heat until cooked. They don’t even need cooking oil.

and

perch are freshwater fish with high DHA content. The price of mandarin fish is much higher than that of

and

. However, there is less DHA and more linolenic acid in mandarin fish. So from the perspective of DHA supplement, it is better to eat perch.

3 I don’t like fish very much. Can flaxseed oil replace fish oil? The contents of omega-3 fatty acids in most of the

and

terrestrial plants and animals are relatively low. However, the content of linolenic acid in linseed oil and perilla seed oil was higher than 50%. Some other foods also contain linolenic acid, such as walnuts, pine nuts and so on, the content is in the range of 6% – 12%. Linolenic acid is also an omega-3 fatty acid. However, the conversion rate of linseed oil to DHA in human body is only about 3%. Studies have shown that the conversion rate of vegetarians will be slightly higher, up to 10%. Therefore, if you are not vegetarians, it is easier and more efficient to use DHA and EPA in direct water products. However, if the fish eat less, appropriate supplement of linolenic acid, is also a good choice. How many fish do you need to eat every day to get enough DHA?

and

are not required to eat DHA every day according to the latest dietary nutrient reference intake standard in China, but it is suggested that 500 mg of DHA should be taken every day. In fact, this amount is not difficult to achieve, take hairtail for example, 200 g of pure with fish meat can meet the requirements. If you include the head, viscera, Bone Bones and so on, you can eat hairtail about 150g three times a week.

and

some foreign studies also suggest that in order to fully obtain the beneficial cardiovascular and cerebrovascular effects of fish, we should eat 300-500 grams of fish every week. According to the dietary guidelines for Chinese residents, it is recommended to eat 75-100 grams of fish per day and 500-700 grams per week. However, if you eat so much pure fish, you have to reduce the amount of meat. It is not a good idea to eat a large amount of fish every day, because excess protein increases the burden of liver and kidney, and aquatic products are easy to enrich and difficult to decompose pesticides and heavy metal elements. A large number of aquatic products will also bring the hidden danger of increasing the intake of environmental pollutants. In some developed countries, another way to get a steady amount of DHA every day is to eat an egg with high DHA. A high DHA egg contains 250-500mg of DHA, and it is very convenient to eat. It’s neither too much nor too little every day. An egg, with a small amount of fish, or a small amount of seed oil, is enough. The principle of making this kind of egg is not complicated. It is to give the chicken flaxseed, fish meal or fish oil to accumulate DHA in its own eggs.

Leave a Comment