DHA is a long-chain polyunsaturated fatty acid, whose scientific name is "docosahexaenoic acid". It is the most abundant polyunsaturated fatty acid in retinal photoreceptors and also has the effect of promoting fetal brain development.
What are the four major sources of DHA needed during pregnancy?
Expectant mothers can start supplementing with DHA in the early stages of pregnancy. Let’s take a look at the ways to obtain DHA?
1. Fish and seafood
Fish such as grouper, catfish, mackerel, eel, hairtail, croaker, croaker, sardine, sea bass, tuna, flounder, as well as shrimp, sea crab, shellfish, cuttlefish, etc. are rich in DHA. For example, 100 grams of hairtail and large yellow croaker contain 80 mg and 90 mg of DHA respectively. It is worth noting that, except for fish and shrimps, the DHA content in other foods is very small. At present, there is no database of DHA content in various foods in China.
2. Alpha-linolenic acid in food
The metabolic process of converting α-linolenic acid into DHA is complex and it is difficult to estimate the amount of conversion. The foods richest in α-linolenic acid are linseed oil and perilla seed oil, with their contents ranging from 50% to 60%. Soybean oil and rapeseed oil also contain about 7% and 8% of α-linolenic acid, while peanut oil and corn oil contain very little α-linolenic acid, and other foods also contain very little α-linolenic acid.
3. Add DHA to milk powder for pregnant women
Milk powder for pregnant women refers to milk powder added with several special nutrients (such as folic acid, iron, DHA, oligosaccharides, etc.) to meet the needs of pregnant women. It is actually a kind of prepared milk powder (national standard GB19644-2010). Most brands of milk powder for pregnant women add DHA, and the amount added is roughly 60 mg/100 grams. It is generally recommended that pregnant women in the second and third trimesters use milk powder for pregnant women.
4.Specialized DHA nutritional supplements
There are many DHA nutritional supplements on the market, such as various fish oils and seaweed oils. Some multivitamin and mineral supplements also contain small amounts of DHA. Li Guanghui, director of the Nutrition Clinic of Beijing Obstetrics and Gynecology Hospital, said that if financial conditions permit, it is best to supplement DHA products appropriately.
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