The Top 10 Foods High In Docosahexaenoic Acid (DHA)

June 29, 2023 by Pranay David

DHA is an omega-3 fatty acid that is essential for brain development and function. It is also a key component of the cell membranes in the eyes and heart. Most people do not get enough DHA from their diet, so it is important to include foods that are rich in this nutrient. Here are 10 foods That are Especially High in DHA.(1)

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1. Salmon

Salmon is one of the best sources of DHA. It is also a good source of protein and other nutrients, such as vitamin D. Salmon increases levels of DHA in the brain and may improve cognitive function.(2)

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2. Tuna

Tuna is another good source of DHA. It is also a rich source of protein and other nutrients, such as vitamin B12. Tuna also helps to increase DHA levels in the brain and it is considered to be rich in omega-3 fatty acids.(3)

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3. Anchovies

Anchovies are small, oily fish that are an excellent source of DHA. They are also a good source of protein and other nutrients, such as selenium. Anchovies help to increase levels of DHA in the brain and they have been linked with cognitive benefits.(4)

4. Mussels

Mussels are a type of shellfish that is rich in DHA. They are also a good source of protein and other nutrients, such as vitamin B12. You can have mussels cooked or steamed.(5)

5. Oysters

Oysters are another type of shellfish that is an excellent source of DHA. They are also a good source of protein and other nutrients, such as zinc. You can have oysters cooked or raw as it tastes great either way.(6)

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6. Trout

Trout is a type of freshwater fish that is rich in DHA. It is also a good source of protein and other nutrients, such as selenium. Trout has many health benefits, including the ability to improve cognitive function.(7)

7. Cod liver oil

Cod liver oil is a source of DHA and other omega-3 fatty acids. It is also a good source of vitamin A and vitamin D. You can take cod liver oil as a supplement or find it in some foods, such as salmon and tuna.(8)

8. Caviar

Caviar is a type of fish eggs that is high in DHA. It is also a good source of protein and other nutrients, such as vitamin B12. Caviar can be expensive, but it is a good option if you are looking for a food that is high in DHA.(9)

9. Crab

Crab is a type of shellfish that is rich in DHA. It is also a good source of protein and other nutrients, such as selenium. Crab has many health benefits and it is a delicious option if you are looking for a food that is high in DHA.(10)

10. Herring

Herring is a type of fish that is rich in DHA. It is also a good source of protein and other nutrients, such as vitamin D. Herring is high in DHA, making it a wonderful choice for those who wish to get more of this important fatty acid in their diet.

These are just a few examples of foods that are rich in DHA. By including these foods in your diet, you can ensure that you are getting enough of this important nutrient. If you are not getting enough DHA from your diet, you may want to consider taking a supplement. DHA supplements are available in various forms, such as tablets, capsules, and liquids. Speak to a doctor or nutritionist before taking any supplements.

Scientific Evidence:

Health benefits of docosahexaenoic acid (DHA)- https://pubmed.ncbi.nlm.nih.gov/10479465/
Concentration of EPA and DHA from Refined Salmon Oil by Optimizing the Urea–Fatty Acid Adduction Reaction Conditions Using Response Surface Methodology- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6539647/
Novel high‐docosahexaenoic‐acid tuna oil supplementation modulates gut microbiota and alleviates obesity in high‐fat diet mice- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7723182/
Effect of different preservation processes on chemical composition and fatty acid profile of anchovy (Engraulis anchoita)- https://pubmed.ncbi.nlm.nih.gov/26576657/
Mussel Consumption as a “Food First” Approach to Improve Omega-3 Status- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628055/
Fatty Acid Profile of Pacific Oyster, Crassostrea gigas, Fed Different Ratios of Dietary Seaweed and Microalgae during Broodstock Conditioning- https://pubmed.ncbi.nlm.nih.gov/31314150/
Restoration of EPA and DHA in rainbow trout (Oncorhynchus mykiss) using a finishing fish oil diet at two different water temperatures- https://pubmed.ncbi.nlm.nih.gov/23768353/
Contribution of cod liver oil-related nutrients (vitamins A, D, E and eicosapentaenoic acid and docosahexaenoic acid) to daily nutrient intake and their associations with plasma concentrations in the EPIC-Norfolk cohort- https://pubmed.ncbi.nlm.nih.gov/25228113/
Caviar Extract and Its Constituent DHA Inhibits UVB-Irradiated Skin Aging by Inducing Adiponectin Production- https://pubmed.ncbi.nlm.nih.gov/32403430/
Fatty Acid Profiles in the Gonads of Red King Crab (Paralithodes camtschaticus) from the Barents Sea- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9913702/