DHA, found in Omega-3, helps protect the brain and lower blood lipids. Many people consume fish to get their DHA. A nutritionist has listed the DHA content of 10 common types of fish, and one particular fish has surprisingly beaten DHA-rich salmon and Pacific saury to claim the top spot on the DHA fish ranking.
Nutritionist Lui Meng-fan posted on her personal Facebook page, compiling and ranking the DHA content of the following 10 types of fish.
Ranking of DHA Content in 10 Fish Species:
- 10th Place: Black Croaker
- Per serving: 39g
- Calories (kcal/serving): 58
- Fat (g/serving): 8
- DHA (mg/serving): 498
- 9th Place: Narrow-barred Spanish Mackerel / King Mackerel (sliced, skinless)
- Per serving: 38g
- Calories (kcal/serving): 72
- Fat (g/serving): 12.5
- DHA (mg/serving): 510
- 8th Place: Shishamo Smelt / Capelin
- Per serving: 47g
- Calories (kcal/serving): 48
- Fat (g/serving): 4.4
- DHA (mg/serving): 546
- 7th Place: Mackerel Roe
- Per serving: 30g
- Calories (kcal/serving): 57
- Fat (g/serving): 10.2
- DHA (mg/serving): 690
- 6th Place: Atlantic Salmon Belly
- Per serving: 43g
- Calories (kcal/serving): 149
- Fat (g/serving): 31
- DHA (mg/serving): 691
- 5th Place: Cobia Fillet
- Per serving: 36g
- Calories (kcal/serving): 96
- Fat (g/serving): 20.1
- DHA (mg/serving): 735
- 4th Place: Starry Pomfret
- Per serving: 45g
- Calories (kcal/serving): 96
- Fat (g/serving): 16.3
- DHA (mg/serving): 746
- 3rd Place: Monkfish Liver (Ankimo)
- Per serving: 51g
- Calories (kcal/serving): 70
- Fat (g/serving): 8.6
- DHA (mg/serving): 765
- 2nd Place: Pacific Saury
- Per serving: 37g
- Calories (kcal/serving): 103
- Fat (g/serving): 21.8
- DHA (mg/serving): 949
- 1st Place: Mackerel (Raw)
- Per serving: 49g
- Calories (kcal/serving): 203
- Fat (g/serving): 39.4
- DHA (mg/serving): 2195
What is DHA? What are its Benefits for the Body?
Lui explains that DHA (Docosahexaenoic Acid) is a type of Omega-3 polyunsaturated fatty acid. Its molecule contains 22 carbon atoms and 6 double bonds. It is primarily found in oily fish such as salmon, mackerel, and saury. The human body can synthesize a small amount of EPA from linolenic acid (plant-based Omega-3), but the efficiency is limited. Therefore, direct intake from food is recommended. DHA offers the following 3 major benefits:
- Benefits Brain Development and Cognitive Function:
Supplementing DHA is indispensable for infant brain growth and functional development. Studies have also confirmed DHA's important role in maintaining normal brain function in adults. Adequate dietary DHA can enhance learning ability, while a DHA deficiency may lead to learning impairments. - Prevents Heart Disease / Lowers Blood Lipids / Reduces Sudden Death Risk:
Research shows that fish consumption can significantly reduce the risk of sudden death from myocardial infarction. Consuming 200mg of DHA from fish daily can reduce the risk of sudden death by about 50%. DHA is the primary component in fish responsible for this effect. Fish oil not only lowers blood triglycerides and reduces thrombus formation but also prevents arrhythmias. - Prevents Dementia / Brain Degeneration / Guards Against Various Diseases:
A decrease in DHA content in the brain is associated with age-related cognitive decline and the onset of sporadic Alzheimer's disease. Additionally, DHA deficiency may be linked to various conditions including Fetal Alcohol Syndrome (FAS), Attention Deficit Hyperactivity Disorder (ADHD), cystic fibrosis, phenylketonuria, unipolar depression, aggressive hostility, and adrenoleukodystrophy.
Recommended DHA Intake for Adults / Pregnant Women
The American Heart Association recommends consuming approximately 90g (6 ounces) of oily fish per week. Lui emphasizes that "natural sources are best." While many pregnant women start taking fish oil supplements during pregnancy, specifically supplementing with fish oil during pregnancy does not show significant benefits for the child's future cognitive development. Instead, mothers who eat more DHA-rich fish during pregnancy tend to have children with better developmental outcomes. Lui also reminds that patients taking anticoagulant medication are generally advised not to take additional fish oil supplements.
