In adults, DHA plays a protective role against many chronic diseases such as cardiovascular disease, depression, diabetes, neurodegenerative disease (Alzheimer's). For newborns and young children, DHA is very essential to ensure visual development, promote better intellectual and psychological skills.
1. How important is DHA?
DHA is the abbreviation for Docosahexaenoic Acid - an omega-3 polyunsaturated fatty acid, which accounts for a very high proportion in the gray matter in the brain (affecting intelligence) and in the retina - nearly 60% of the retina (the ability of the eye's vision).
In adults, DHA plays a protective role against many chronic diseases such as cardiovascular disease, depression, diabetes, neurodegenerative disease (Alzheimer's). For newborns and young children, DHA is essential to ensure visual development, enhance better intellectual and psychological skills.
DHA is in the group of essential omega-3 fatty acids, along with EPA (1) and ALA (2). Lack of omega 3 will lead to the risk of disease and significantly affect the activities of the human body.
2. Consequences of DHA deficiency
For pregnant women:
- DHA deficiency in pregnant women may lead to the risk of premature birth, preeclampsia as well as postpartum depression, menopausal problems, osteoporosis and other cardiovascular diseases.
- With the effect of stimulating, the pregnant woman's body produces more red blood cells to meet the nutritional and oxygen needs for the development of the fetus, both physically and mentally, DHA is an indispensable nutritional component for women during pregnancy and breastfeeding.
Therefore, experts recommend that mothers should supplement DHA-rich foods from the initial stage of pregnancy, throughout pregnancy and breastfeeding so that the child can have the best intellectual development, health and immune system. The reason is that the fetal nervous system maturation begins very early and the fetus’s brain development is extremely strong.
In fetuses and newborns:
- DHA deficiency will directly affect the development of the child's immune system.
- Increasing the risk of children suffering from asthma and allergies in children later in life, simultaneously low intelligence quotient, poor learning ability and slower development compared to children of the same age who are fully supplemented with DHA.
Therefore, the fetus needs to absorb DHA through the placenta while in the womb and breast milk after birth to ensure that the baby has enough DHA needed for optimal development.
3. What are foods rich in DHA?
What foods have DHA is a question of many mothers who want to supplement DHA for their children through food in their daily meals. According to the World Health Organization, DHA-rich foods include:
- Fish: Salmon, carp, mackerel, tuna, sardines, herring, selachium... are types of fish that contain a large amount of DHA, which is very good for the baby's intelligent development, but pregnant women should only eat sea fish in moderation (300 grams/week) to avoid the risk of mercury poisoning.
- Shrimp, crab, squid: These are seafoods rich in fat, DHA and calcium. And these are also foods that are often used in daily meals because of the diverse and simple food preparation such as: steaming, boiling, cooking soup, frying, stewing...
- Egg yolk: This is a DHA-rich food for babies and choline which is very good for the brain development of the fetus. However, you should only eat fully cooked eggs, not soft-boiled eggs or beaten eggs.
- Nuts: Such as almonds, walnuts, peanuts..., are rich in DHA, which is good for the brain and vision of young children. Pregnant women can make milk from these nuts or use them as daily snacks.
- Green vegetables: Cauliflower, pumpkin, cabbage, kale, watercress are foods rich in DHA for babies and fiber to help pregnant women improve their daily meals. Should buy clean vegetables and process them properly to protect health.
- Specialized milk for pregnant women is added with DHA, which is good for fetal development.
- DHA supplements: There are many types of multivitamins or DHA supplements specifically for pregnant women on the market with appropriate DHA content. However, pregnant women need to consult a nutritionist for specific advice on their needs, along with the level of DHA deficiency in their daily meals.
4. How to supplement DHA for good health?
- For pregnant women:
During pregnancy, pregnant women need to supplement DHA to ensure the brain development of the fetus. Diet before and during pregnancy is very important for the reserve of essential unsaturated fatty acids (EFAs) for the fetus. Especially in the last 3 months, on average, the fetus needs 2.2g of EFAs/day for the development of the nervous system and blood vessels. Children whose mothers provide enough DHA throughout pregnancy, especially in the second half of pregnancy, tend to score higher in hand-eye coordination tests, and their IQ is also higher.
- Premature birth and newborn:
Adequate DHA is required because infants are unable to convert DHA precursors from vegetable oils or other breast milk substitutes to DHA. Breast milk provides sufficient EFAs for babies, so exclusive breastfeeding and continued breastfeeding up to 24 months of life is very essential.
40-45 days after giving birth, DHA in breast milk accounts for 0.3% AA: 0.4% and DPA: 0.2%. In special cases where the baby is not breastfed, it is necessary to choose breast milk substitutes that are supplemented with the above fatty acids.
- Stage from 1 - 6 years old
This is also the stage where DHA is needed because it helps stimulate children's brain development. From 6 years old and up, children start learning, so the brain needs enough DHA to absorb new knowledge.
In addition to DHA, parents should supplement their children with products containing lysine, essential micronutrients and vitamins such as zinc, chromium, selenium, and B vitamins to fully meet children's nutritional needs. At the same time, these essential vitamins also support digestion, enhance the ability to absorb nutrients, help improve anorexia, and help children eat well.
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The article is synthesized from reference: National Institute of Nutrition.
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