DHA is one of the main components of cells and cell membranes, which can enhance the brain's ability to transmit information and is an important component for brain development and growth. Therefore, supplementing DHA for pregnant mothers is very beneficial for the baby's brain development. DHA, how to supplement it?
Is supplementing DHA just about eating more fish?
"To supplement the body with DHA, you need to eat more fish." This is the cognition of many expectant mothers about the way to absorb DHA. However, experts point out that although DHA is abundant in fish, it is difficult to obtain a sufficient amount of DHA through a normal diet. For example, Japanese dishes such as salmon and tuna are also rich in DHA, but it is not in line with Chinese eating habits for pregnant women to consume large amounts of raw fish on a regular basis. Moreover, sea fish generally contain EPA, which has the effect of reducing blood viscosity and diluting blood. Accumulation in pregnant women and infants can easily lead to abnormal bleeding. In addition, due to serious marine pollution, sea fish often contain potential pollutants such as methyl mercury, dioxins, polychlorinated biphenyls and other harmful substances, and excessive intake poses safety risks for pregnant women and fetuses.
When should pregnant mothers start supplementing DHA?
The best time to supplement DHA is from the second and third trimesters (after 20 weeks of pregnancy) to 6 months after the baby is born. Because this is the period when the fetal brain's central neurons divide and mature the fastest, the demand for DHA is the greatest. After the baby is born, the mother can continue to supplement DHA and pass it to the baby through breast milk.
What are the sources of DHA?
1. Deep-sea fish
The fat of deep-sea fish and shellfish contains a large amount of DHA, which is easily absorbed by the body. Pregnant mothers can eat some deep-sea fish such as tuna, salmon, and salmon in moderation.
Tuna and Vegetable Salad
2. Seaweed
Seaweed is less polluted, has a higher content and purity of DHA, and is easy to absorb.
3. Maternal milk powder and nutritional supplements
Pregnant milk powder, fish oil and algae capsule products sold on the market contain DHA, and the formula is more scientific and convenient to take, suitable for pregnant mothers to choose.
4. Nuts
Nuts such as walnuts and hazelnuts, and vegetable oils such as olive oil and flaxseed contain linolenic acid, which can be converted into DHA in the body and can be used as an indirect source of supplementation.
How much DHA should a pregnant mother supplement daily?
According to the recommendations of the U.S. National Institutes of Health and the International Society for Fatty Acids and Lipids, healthy people should intake at least 220mg of DHA daily, while pregnant and lactating women should intake at least 300mg of DHA daily, and infants should intake 20mg/kg of DHA daily according to their body weight.
Tuna vegetable salad