The main categories of DHA-rich foods include the following:
1. Deep-sea fish
Deep-sea fish are an important source of DHA, which accumulates in the body by ingesting DHA-rich plankton and small fish. Common DHA-rich deep-sea fish include:
Tuna: rich in DHA, especially in fish oil.
Salmon: with its tasty meat and rich in DHA, it is a favorite healthy ingredient for many people.
Sardines: small and delicate sardines also contain more DHA, and the price is relatively affordable.
Swordfish: The DHA content of swordfish is also not to be ignored, and moderate consumption will help your health.
Salmon: Salmon is not only tender, but also rich in DHA, which is good for brain health and intelligence.
In addition, there are eel, mackerel, swordfish, yellow croaker, scallop, mackerel, eel, turbot, grouper, squid, sea bass, ginseng fish, blackfish, Spanish mackerel, etc., also contains relatively rich DHA.
2. Algae
Algae, as the original producer of DHA, is another important way to obtain DHA. Common DHA-rich algae include:
Kelp: rich in iodine and DHA, which helps maintain thyroid health and brain development.
Nori: Nori is also relatively high in DHA, which helps your health when consumed in moderation.
Wakame: wakame is not only tasty and rich in DHA, it is a favorite seaweed ingredient for many people.
3. Nuts and seeds
Nuts and seeds also contain a certain amount of DHA or fatty acids that can be converted to DHA, such as:
Walnuts: walnuts are rich in alpha-linolenic acid, which is a fatty acid that can be converted into DHA in the human body.
Peanuts: Peanuts also contain alpha-linolenic acid, which helps to supplement DHA when consumed in moderation.
Sesame: The fatty acids in sesame seeds also contribute to the synthesis of DHA.
Almonds: Almonds are not only crunchy, but also contain some DHA.
In addition, there are flaxseeds, pistachios, hazelnuts, pine nuts, etc., also contains DHA or can be converted into DHA substances.
4. Eggs and dairy
Eggs and dairy foods are also one of the important ways to get DHA, such as:
Eggs: The DHA in eggs is mainly concentrated in the yolk part, and moderate consumption helps to supplement the body’s need for DHA.
Duck eggs: Duck eggs also contain a certain amount of DHA and are suitable for people of all ages.
Goose Eggs: Goose eggs also contain relatively high levels of DHA, and moderate consumption will help your health.
Dairy products: Milk, yogurt, cheese and other dairy products also contain a certain amount of DHA, especially with the addition of fish oil or algal oil in the dairy products in the DHA content is higher.
5. Other Foods
In addition to the above categories of food, there are some other foods also contain DHA or can be converted into DHA substances, such as:
Fresh fruits and vegetables: apples, grapes, oranges, grapefruit, coconuts and other fruits contain DHA, but the content is relatively low.
Breastmilk: For infants, breastmilk is one of the best ways to get DHA. Breastmilk is rich in DHA which helps babies’ brain development and visual development.