2. Fish. Fish with high DHA content include tuna, bonito, salmon, mackerel, sardine, bamboo pod fish, swordfish, tuna, yellow croaker, saury, eel, hairtail, crucian carp, etc. The DHA content in each100g fish can reach more than1000mg. As far as a certain kind of fish is concerned, the part with high DHA content is the first to promote orbital fat, followed by fish oil.
People often like to eat natural fish, because the taste of cultured fish is inferior to that of natural fish. But in terms of DHA content, farmed fish is better than natural fish, because farmed fish is fatter and has high fat content, and the feed contains a lot of DHA.
When eating fish, different cooking methods will affect the utilization rate of unsaturated fatty acids in fish. DHA and EPA in fish will not be reduced or deteriorated by heating, nor will they be changed by preservation methods such as freezing, cutting into sections or cutting open to dry. When steaming fish, a small amount of fish fat will dissolve into the soup during the heating process. However, there is less soup when steaming fish, so the loss of unsaturated fatty acids is less, and the content of DHA and EPA will remain above 90%. However, if the fish is grilled, with the increase of temperature, the fat of the fish will melt and lose. When stewing fish, a small amount of fish fat will be dissolved, and oil slick will appear in fish soup. Therefore, DHA and EPA in grilled fish or stewed fish will be reduced by about 20% compared with that before cooking. The loss of DHA and EPA will be greater when frying fish, and only 50% ~ 60% will remain. This is because in the process of frying fish, the fat in the fish will gradually dissolve into the oil, and the composition of the oil will gradually penetrate into the fish.
Raw food is the first way to ingest DHA and EPA 100%, followed by steaming, stewing and baking. But there is no need to think that eating fish must be eaten raw or never fried. DHA and EPA are easily absorbed in the body, and 60% ~ 80% of the intake can be absorbed in the intestine, so don't worry too much about a little loss. After all, the diet pays attention to color, fragrance and taste, and it is more beneficial to health if you eat it with relish.
When frying fish, try not to use corn oil and sunflower oil, because these edible oils contain linoleic acid, which will hinder the absorption of DHA and EPA.
The dried fish products are usually cut open and dried in the sun. Although exposed to air and ultraviolet rays for a long time, the loss of DHA and EPA can be ignored. Canned fish products lose different nutrients according to their processing methods. Roasting and stewing can retain 80% of DHA and EPA.
3. Dried fruits. Such as walnuts, almonds, peanuts, sesame seeds, etc. The α -linolenic acid contained in it can be converted into DHA in human body.
4. algae.
5.DHA products. There are two kinds in the market: one is extracted from deep-sea fish oil, and the other is extracted from algae. The former is derived from fish fat, but it has at least three defects: (1) The content of EPA (eicosapentaenoic acid) in fish oil is too high, which makes the proportion of DHA too low, which is quite different from breast milk and does not meet the physiological needs of children; ⑵ Although the DHA content in fish oil is relatively high, it does not contain another unsaturated fatty acid, AA (arachidonic acid), which plays an important role in brain development, and too much EPA will also inhibit the production of AA in children; ⑶ Fish are polluted by heavy metals such as mercury and lead or harmful substances such as arsenic to varying degrees, so the safety is low. In contrast, the advantages of algae are outstanding. DHA algae oil is a pure plant DHA raw material, which is extracted from artificially cultivated marine microalgae and is the purest and safest DHA source in the world at present. It is particularly worth mentioning that the DHA concentration of DHA algae oil is much higher than that of fish oil extract, and its purity is high (the DHA content of DHA algae oil is ≥ 35g/100g, and the DHA content of fish oil is 3.6- 12.5g/ 100g), which is stable, difficult to be oxidized and odorless and tasteless. Life's DHA (such as COFCO Fulinmen DHA algae oil) from NASA technology in the United States has been certified by FDA in the United States. More than 40 million infants around the world are safe to eat and the quality can be guaranteed. Therefore, pregnant women and children should choose algae DHA products first.