A specific type of Omega 3 fat found in fish is called docosahexaenoic acid.Most people don't consume enough DHA or other health promoting omega 3 fats.You can easily increase the amount ofDHA in your diet.It is possible to consume adequate amounts of healthy fat by focusing on certain foods, taking a supplement, or combining them.
Step 1: Understand what it is called.
It's not enough for our bodies to make small amounts of DHA, we need more to support healthy growth and development.For adults, it's recommended to consume between 300 and 500 calories a day.Fetal brain development is supported by adequate levels of DHA.It supports normal brain function and has been shown to decrease the risk of heart disease and Alzheimer's Disease in adults.
Step 2: The type of fish to eat is important.
Cold-water fish is a good source of DHA.Adding these types of fish to your diet can increase your intake.Salmon, anchovies, sardines, mackerel, trout, tuna, halibut, herring, caviar, shellfish, and whitefish are some of the fattest fish to try.Try to include a serving of cold-water fish every week.The serving should be 3-6 ounces.This results in a week's worth of DHA.The farmed and wild versions of fish have high levels of the substance.Either option will increase your overall consumption.Children and pregnant women should not eat fish with high levels of mercury.mackerel, swordfish, tilefish, and shark are the types of fish that are most likely to be contaminated.
Step 3: Eggs are a good choice to eat.
Eggs are a source of DHA.In an egg that has not been fortified, you consume about 70 calories per egg.The amount of DHA in fortified eggs is between 160 and 200 grams per egg.Egg consumption is now considered safe and healthy.Studies show that eating eggs does not increase cholesterol.Non-fortified eggs are not a consistent source of DHA.The different diet that hens have prior to laying eggs is the reason for this.fortified eggs give you an accurate amount of DHA.
Step 4: Algae is added to your diet.
Another source of naturally occurring DHA is thealgae.The bigger fish consume the smaller fish because of the high levels of DHA in the algae.Large fish have adequate amounts of DHA through the food chain.You can include seaweed or kelp in your diet.Any of these types of algae can be counted as a serving.Depending on the type of algae you consume, the amount of DHA will vary.Adding powdered smiln can be used in oatmeal, yogurt, and smoothies.It can turn your food into a slightly turquoise color.Add chopped nori sheets to salads or sandwiches.Seaweed chips, which are nori sheets sprinkled with a little bit of salt, can be found in many grocery stores.It can be found in pill form.
Step 5: Food fortified with vitamins and minerals.
Increasing the amount of DHA consumption has become popular.Many food companies are incorporating heart healthy fats into their products.Milk, eggs, orange juice, and even peanut butter contain added DHA.Look for alternatives to milk.Some commercial brands of milk or soy milk add fish oil or algae oil to the drink.For every 1 cup of fortified milk, you'll get 30 to 50 grams of combined DHA and EPA.You need to make sure that the products you buy are labeled as "fortified" or "enriched" with DHA.There should be more information on the label, including whether or not DHA is included.Drink fortified orange juice.A cup of fortified OJ has about 50 grams of added DHA.It's time to switch to fortified peanut butter.Consuming 2 Tbsp of fortified peanut butter will give you a combined amount of DHA and EPA."All natural" peanut butter has no trans-fats or sugars.Other substances that help your body absorb the fatty acid can be found in natural sources of DHA.Natural options should be your primary source of DHA.
Step 6: Don't hesitate to speak with your doctor.
If you can't get enough DHA through natural means, a supplement can help.Your physician knows your medical history so he or she will be able to make a more precise recommendation.If you are at risk for a medical condition that can be treated with Omega 3s, this is especially true.This may include diseases like Alzheimer's disease and heart disease.Omega-3 supplements may be unsafe due to some medical conditions.If you have a bleeding condition or take a medication that can increase bleeding, you may want to look into the benefits of Omega 3 fats.
Step 7: You should take fish oil supplements.
There are many fish oil supplements.If you don't eat fish, are vegetarian or have an allergy to seafood, they are a good alternative.It is safe and appropriate for most healthy adults to take 3000 to 4000mg of fish oil per day.Dosage instructions should be checked on the label.The amount of DHA and EPA in each capsule will vary by brand, so check the label to determine how much is included.There is a nutrition fact panel on the container.Infant and small children are not recommended to take fish oil supplements.The EPA can have a negative impact on the balance between the two.
Step 8: You should take an algae supplement.
EPA and ALA are not included in the supplements that contain DHA.Those following a vegan or vegetarian diet should use these types of supplements.It is safe and appropriate for most healthy adults to take about 200 grams of algae oil daily.The total dosage for most algae supplements is the same as the amount of DHA.
Step 9: ALA is only supplied by supplements that supply it.
ALA can be converted into DHA, but it's not very efficient.It's not likely that you can consume enough ALA to meet the minimum recommendations.If you want to increase the amount of DHA you consume, avoid using ALA based supplements or relying on foods high in ALA to meet your daily needs.Foods high in ALA include walnuts, flaxseeds, canola oil and chia seeds.ALA supplements contain walnuts or flaxseed oil.