WHAT IS DHA (DOCOSAHEXAENOIC ACID)?

WHAT IS DHA (DOCOSAHEXAENOIC ACID)?

Docosahexaenoic acid, or DHA, is a polyunsaturated omega-3 fatty acid (PUFA) found throughout the body. It is a major structural fat found in the brain and eye accounting for up to 97% of the total omega-3 fats in the brain and up to 93% of the omega-3 fats in a specific part of the eye, called the retina. It is also a key component of the heart. Numerous research studies confirm that everyone, from infants to adults to the elderly, can benefit from a regular intake of dietary DHA.

It is often said that humans consume too much fat, but in the US and other parts of the world, many people don't eat enough good fat. While consuming a diet high in saturated and trans fats has been shown to raise "bad" cholesterol levels and increase the risk of coronary heart disease, foods high in PUFAs, specifically omega-3 fats, are important for good health. When attempting to avoid the “bad fats” it is important to not cut out the “good” fats as well. So, how can you tell which fats are good and which fats are bad?

There are two types of PUFAs, omega-6s, which are found primarily in vegetable oils such as safflower, sunflower, corn, flaxseed and canola oils, and omega-3s, specifically DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), two long-chain PUFAs found primarily in fatty fish, and short-chain ALA (alpha-linolenic acid) that comes primarily from plant-based sources like flax.

The Bad Fats:

·        Saturated fatty acids are found mainly in animal sources such as meat and poultry, whole or reduced-fat milk and butter. These fats should be consumed in limited amounts.

·        Trans fatty acids are found in vegetable shortening, some margarines, snack foods, cookies and other foods that are made with hydrogenated or partially hydrogenated oils. These fats should be avoided all together.

Both the American Heart Association and the USDA Dietary Guidelines have recognized the association between consuming both PUFAs, but especially omega-3 fats, to optimize heart health.