How to absorb DHA? This question is not difficult to answer. Just prepare fish meals every day. You should eat more fish in order to supplement DHA to your body. Someone said, "If you like to eat, you should eat if you want ...". Then I suggest you add a fish to the dish you want to eat every day, which can improve your IQ and lay a sufficient material foundation for your cleverness and flexibility. From today on, eat fish every day.
Eating fish will clear your head.
The hypothesis that eating more fish can make the brain smarter has been confirmed by experimental studies in Japan and other countries in the world. Improving IQ is an important subject for human beings. People will naturally care about this problem at this point. DHA is indispensable for human evolution and brain development. The problem is how to absorb DHA correctly. What is the mechanism of DHA, and why can DHA improve IQ? Everyone must want to know this question.
If we don't know why fish contain DHA, and what mechanism DHA strengthens brain function, we naturally can't master the correct method of ingesting DHA. It is also necessary to know something about DHA for your own health and for future generations.
Eating fish can make people smart. Eating fish can really make people smart. Professor Croft of the British Institute of Brain Nutrition Chemistry published the hypothesis that "eating fish can make people smart" in the book Motive Force. The main idea of this hypothesis is that DHA is indispensable for brain development. This view has been confirmed by scientific experiments many years ago.
Even more surprising, Professor Croft pointed out: "The IQ of Japanese children who often eat fish is higher than that of European and American children who mainly eat meat, which can be said to be the main research motivation of most scientists." Fish is rich in DHA, and many countries have called fish smart food since ancient times. People in China also say that eating fish can strengthen the brain. In other words, although there is no scientific proof in the past, the nutritional value of fish is praised all over the world. Professor Croft verified this with scientific experiments.
What exactly is DHA? What is DHA that is so important to the brain? If we don't solve this problem quickly, we can't go on. Moreover, many people say that there is no reason to die. If you don't explain the scientific truth and why DHA is good for the brain and body, it is unconvincing. Let's briefly explain DHA.
The original English name of DHA is Docose Hexaenoie Acid, which is abbreviated by its three prefixes D.H.A DHA has other abbreviations, such as C22: 6, N-3 or 22: 6 (docosahexaenoic acid). These abbreviations are too complicated, but they can represent the chemical structure of DHA. A little more details are as follows:
DHA has 22 carbon atoms (C) and 2 oxygen atoms (O), and there are many hydrogen atoms (H) around it. The composition of these atoms is as follows: 22 carbon atoms are arranged side by side, each carbon atom has four hands, two oxygen atoms each have two hands, and hydrogen atoms are attached to these outstretched hands in a spherical shape. With a slight change in this combination, completely different substances can be formed, that is, α -linolenic acid and EPA (eicosapentaenoic acid) which are similar to DHA and belong to the same family. These two substances are only slightly different from DHA in the number of carbon atoms and hydrogen atoms.
This combination can also change to form other unsaturated fatty acids, such as linoleic acid and arachidonic acid, which are another relative family of linolenic acid and EPA. It can also be seen as two relatives who hate each other. Linolenic acid and arachidonic acid are called N-6 highly unsaturated fatty acids. (N-3 and N-6 are a little different in chemical structure, and connecting a double bond to the third carbon atom is N-3; The double bond connecting the sixth carbon atom is n-6. Because the two families hate each other, they don't communicate with each other. That is to say, DHA cannot be converted into linoleic acid or DHA. Linoleic acid cannot be converted into DHA. In this way, we have a general understanding of the structure of DHA and its related species. So, what food contains DHA? Fish oil is rich in DHA. It can be said that most of DHA in nature is in fish oil.
Since DHA is related to linolenic acid and EPA, are their functions the same or different? This is a very simple question, but it is not clear at present. However, it is understood that their functions in the human body are very different.
The effect of DHA has been confirmed by experiments.
As mentioned above, another abbreviation of DHA is {n-3}, and the full name of {n-3} is n-3 highly unsaturated fatty acid or n-3 multivalent unsaturated fatty acid, but the function of fatty acid is:
▲ Reduce the cholesterol level in the blood and prevent cardiovascular diseases caused by arteriosclerosis;
▲ Make blood not easy to coagulate;
▲ Reduce inflammation;
▲ Preventing the spread of cancer (under study).
These are some striking effects. In addition, there are some world-shaking effects. As mentioned above, DHA can improve brain function, enhance memory and prevent brain aging.
In the N-3 family, besides DHA, there are linolenic acid and EPA, which are not found in the brain, that is to say, brain function has little to do with linolenic acid and EPA, and the main reason for making the brain smart is that DHA is at work.
What kind of fish contains more DHA?
We have learned the benefits of DHA from the papers published by Professor Croft and the experimental results introduced earlier. So, which fish contain DHA?
Fish with DHA and fish without DHA are distinguished by whether the DHA content in 100g fish exceeds1g. If the DHA content in 100g is greater than 1g, this fish is called DHA fish.
▲DHA fish = 100g The fish exceeding 1g include tuna (fat part), red sweet potato, mackerel, saury, eel, sardine and fish eggs.
Fish with DHA content below 1g and hundreds of mg or more include rainbow trout, herring, frog fish, bamboo carp, wallfish, Japanese pike, star eel, tamarind fish, crucian carp, hairtail, mullet, swordfish and golden-eyed snapper. Fish, bonito, etc.
▲ Fish containing a small amount of DHA, including: plus? Fish, carp, oyster, perch, flounder, flounder, eel, manta rays, fragrant fish, bighead carp, octopus, cuttlefish, etc.
Note: Soybeans, soybeans, milk fat, vegetables, fruits, algae and other foods do not contain DHA.
DHA is mainly concentrated in fish oil.
Some people think that since DHA fish contains more DHA, you should pay attention to buying fish. It's not that simple. The DHA content of the whole fish is mainly concentrated in fish oil. If we don't pay special attention to eating fish oil, we can't eat all the DHA contained in fish.
Moreover, the food we eat every day, of course, can not be all fish. We should eat vegetables and meat at the same time. Of course, the fat in meat and vegetables is also eaten together. Other kinds of fatty acids will inevitably affect the absorption and function of DHA. In this way, it is important to know how much DHA is contained in fish oil.
▲ Fish with high DHA content in fish oil:
Frog fish, rainbow trout, bighead carp, bonito, tamarind, Fish, fat-eyed herring, crucian carp, tuna (red meat), cuttlefish, etc.
An indispensable substance.
The process from eating fish to absorbing DHA
DHA is so important to brain function that eating fish can supplement DHA to the body. Where is DHA distributed in the brain after it enters the body? In order to solve this problem, the following experiments were carried out.
{Experiment}
With brown? Rats were fed with oily food (excluding linolenic acid and DHA), and after three months, they were fed with feed containing 85% DHA for six days.
{Result}
Eat for three months, Brown? The DHA content in the brains of mice fed with greasy food is quite low. But after feeding DHA for six days, it was found that DHA entered the process of brain cells, mitochondria and microsomes in mice. What's going on here? It turns out that where DHA is needed, such as where brain cells protrude, DHA is immediately supplemented; DHA will never wander around where it is not needed. This experiment shows the changes of brain cells after short-term intake of high Shen Du DHA. The following experiment is to understand the distribution of DHA in the brain after long-term intake of DHA.
{Experiment}
Rats were fed a small amount of food containing sardine oil (containing a lot of DHA) every day for three months.
{Result}
The results showed that there were a lot of DHA in mouse brain cells. That is to say, through two experiments, it is shown that whether a small amount of food containing DHA is fed for a long time or a large amount of food containing DHA is fed for a short time, the DHA content in mice increases, and DHA enters the cell membrane of brain cells, small organs in cells and protrusions that can transmit a large amount of information.
This also shows that any way of eating fish can supplement DHA and improve the level of DHA in the brain, thus strengthening brain function, enhancing memory, improving judgment and alleviating the shortage of water supply. It is still valid. In the above experiment, the activity of dehydrolactic acid was also determined. Dehydrolactic acid * is abundant in brain cells, especially in the hippocampus, which is related to memory. Dehydrogenation of lactic acid is also a kind of sugar metabolism closely related to brain energy supply. It was found that the lactate dehydrogenation activity in the brain of mice fed with salbutamol was quite high. This also explains why mice fed with butyl oil (containing a lot of DHA) will become "mechanical mice", quickly find the exit in the maze and drink water.
Eating fish can also prevent high unsaturation such as adult diseases and Alzheimer's disease, and fatty acids can prevent inflammation, which can be said to be one of the most cutting-edge scientific research topics at present. The following is the most advanced professional knowledge in Japanese pharmaceutical field, which may not be easy to understand. Please read slowly. Asthmatic tracheitis is caused by one of the prostaglandins, aeroleukotriene, which can be inhibited by highly unsaturated fatty acids such as DHA. That is, one of the manifestations of inflammation, the role of white blood cells is inhibited, which has been confirmed by experiments.
As mentioned above, it was found in the experiment that DHA and EPA, two highly unsaturated fatty acids in fish, contain more DHA than EPA, so DHA has a greater inhibitory effect on inflammation.
In fact, all the experiments mentioned above were carried out on mice. Some people may think, can the research results obtained through mice be applied to people? To answer this question, introduce a clinical case.
Give DHA EPA to patients with chronic asthmatic tracheitis. After taking EPA, the concentration of arachidonic acid (a prostaglandin precursor that causes inflammation) in patients' blood decreased obviously, and the content of arachidonic acid decreased, which reduced the synthesis of prostaglandin E2 and inhibited the function of white blood cells. In other words, it has therapeutic effect on the inflammation of asthmatic bronchitis. Taking EPA to patients with rheumatoid arthritis, it was found that joint inflammation was relieved after taking it.
The idea that DHA and EPA can control inflammation is still in the research stage, but from the current experimental results, it is obvious that N-3 series of highly unsaturated fatty acids such as DHA and EPA can inhibit inflammation.
How much inflammation can be controlled remains to be discussed in the future. Before the end of the research work, as long as you believe in the effect of DHA, it must be good to eat fish often. If someone suffers from annoying asthmatic bronchitis and rheumatoid arthritis, tell him DHA and advise him to eat fish often.