DHA or docosahexaenoic acid is a very little known element, and also very little used in the daily diet of men and women. In fact, many of our pathologies may be caused by a deficiency of this fatty acid in the body.
However, nature provides us with an immensity of possibilities for our adequate nutrition; just know them and use them.
In this article, we give you the information you need to know about this fatty acid, so that you can obtain all its benefits from it.
What is DHA?
To get into context, we must know that the three main Omega 3 fatty acids are short-chain alpha-linolenic acid (ALA or omega 6 fatty acid). This is found mainly in vegetable oils such as flaxseed, soybean (soybean) and canola oil.
The next two are eicosapentaenoic acid (omega epa) and docosahexaenoic acid (omega dha), both long chain; these are found in milk, oily fish and other shellfish.
Note: DHA, short for docosahexaenoic acid, is one of two long-chain omega-3 fatty acids. It is an important structural fat in the brain and retina.
Docosahexaenoic acid (DHA) is a key component for the development of our brain and our eyes, it also contributes to their proper function throughout life.
It is also an important vital component in the tissues of the heart and cardiovascular system. In addition, they provide the necessary calories to give the body energy.
Note: As age advances and memory is lost, the cerebral cortex and hippocampal volume decrease. However, studies suggest a direct role that diet plays in modulating DHA content in specific regions of the brain at key times in life.
Hence, it is considered an important factor for the development of memory and normal cognitive functioning throughout life.
To highlight: An article from the Spanish Association of Pediatrics highlights the importance of DHA in our body, at different stages of development (1) .
DHA health benefits
The benefits of docosahexaenoic acid (DHA) are very varied and depend to a large extent on its concentration and the genetics of the individual. Next we give you some of them.
Prevents cardiovascular diseases
The mechanisms through which this action is carried out are not completely known, but omega-3 fatty acids have proven to be highly effective in the prevention of cardiovascular problems.
The literature shows that regular consumption of DHA decreases triglyceride and cholesterol values, as well as blood pressure, thrombosis and atheromatous plaque, and reduces the risk of arrhythmia and death.
Similarly, long-chain polyunsaturated fatty acids help reduce plasma lipids , especially triglycerides generated by the consumption of DHL, which is one of the most beneficial effects in humans.
Regulates blood pressure
Dyslipidemia, that is, the increase in cholesterol and triglycerides in the blood and their accumulation in the arterial walls (atherosclerosis), hinders adequate blood flow, increasing blood pressure.
Note: We already know that the consumption of DHA has a lowering effect on LDL and total cholesterol values, and an elevating effect on HDL values.
When blood pressure is not associated with dyslipidemia, DHA consumption produces vasoactive, antiplatelet, and anti-inflammatory effects.
In addition, DHA collaborates in the reduction of plasma viscosity, in changes in ionic channels that reduce heart rate and changes in the membrane of heart muscle cells, which improve diastolic function of the left ventricle.
Lowers triglycerides and cholesterol
The consumption of fish rich in omega 3 (tuna, horse mackerel, salmon , sardines among others), decreases the values of triglycerides and LDL cholesterol in the blood.
They also reduce blood triglycerides during fasting, mainly through inhibition of their synthesis in the liver and the synthesis of apolipoprotein B. This reduces the production of LDL, which carry the bulk of blood triglycerides during the state of fast.
Boosts brain function
The aging of the brain, referring to pathological aging, is considered as a consequence of a chronic inflammation process sustained over time.
DHA can help prevent or mitigate oxidative stress and neuroinflammation, characteristics of neurodegenerative processes in aging and Alzheimer’s disease.
Note: This is because DHA has a very important role in neurogenesis and synaptogenesis, particularly in fetal development and during the first years of the baby’s life, allowing the development of the individual’s cognitive abilities.
In this sense, a study shows the great importance of the consumption of DHA of marine origin, in the development of the intellectual capacities of the child, and in the prevention of neurodegenerative disorders, such as Alzheimer’s or Parkinson’s disease (2) .
Another study reports the neuroprotective activity of DHA in neurodegenerative diseases such as Alzheimer’s (3) .
Strengthens the immune system
Omega 3 fatty acids, particularly DHA, induce the synthesis of a large intracellular antioxidant called glutathione, a large antioxidant that modulates the behavior of various cells, including those of the immune system, increasing innate and adaptive immunity.
Note: Viruses generally live and replicate best in a pro-oxidant environment, that is, when cells have low glutathione levels.
prevent diabetes
The consumption of DHA in the prevention of diabetes is characterized by an increase in the production and secretion of leptin and adiponectin, affecting the increase in insulin sensitivity.
In the increase the activity of kinases, which improves glucose uptake and participation in the activation of receptors that produce increased activity of various enzymes, improving glucose uptake and insulin sensitivity.
To highlight: A study reports that the consumption of omega 3 has the ability to stimulate the secretion of insulin in beta cells (4 ).
Reduces joint inflammation
Some chronic diseases, such as rheumatoid arthritis, cause an inflammatory process with pain and stiffness.
It is an autoimmune disease, which occurs when the immune system does not function properly, attacking the body’s own joints. DHA significantly reduces substances responsible for the destruction of joints (cytokines).
Promotes cell growth and repair
Omega 3 fatty acids are part of cell membranes, so they are necessary for cell growth and repair. The literature indicates that DHA also plays an important role in the regulation of the formation of new blood vessels (angiogenesis).
As previously mentioned, DHA plays a very important role in neurogenesis and synaptogenesis.
Allows proper blood coagulation
To help reduce the risk of myocardial infarction, it was discovered that the combination of omega-3 fatty acids with two anticoagulant drugs modifies the blood clotting process, based on the formation of less thrombin in the blood.
Improves visual functions
For the correct function of the retinal photoreceptors, DHA is essential. It promotes the integrity of the retinal pigment epithelium.
To highlight: For the preservation and regeneration of the retina, DHA is the fatty acid with the greatest presence in the macula region, being an essential nutrient for the function of improving visual acuity.
In addition, it offers great protection against alterations of the retina (glaucoma, macular degeneration, retinopathies, among others), cataracts and the ocular surface (dry eye, corneal ulcers, among others).
It is essential during pregnancy and lactation
DHA favors a better neurodevelopment. During and after pregnancy there is a high demand for DHA by the pregnant woman or the newborn.
A deficiency during pregnancy and childhood can contribute to the development of learning and behavioral disorders such as attention deficit hyperactivity disorder, dyslexia, autism, psychomotor problems and even visual problems.
Important: During pregnancy and during the lactation period, the mother must eat food sources that provide DHA for her child and for herself.
Reduces the risk of certain types of cancer
The protective role of omega-3 against colon cancer has been demonstrated, by observing an inverse relationship between the risk of developing this pathology and the higher consumption of DHA, this association being strongly significant for distal colon cancer.
To highlight: Some studies aimed at cancer prevention have shown that by using DHA it is possible to reduce the risk of developing colon cancer (5) .
Foods that contain DHA
From nature, we can easily provide ourselves with the necessary requirements of docosahexaenoic acid (DHA). Below we provide you with a list of its main natural food sources.
Blue Fish
The main characteristic of blue fish is that it has between 8% and 15% intramuscular fat (under the skin), which is a lot, although being mostly polyunsaturated fat (DHA), it has multiple benefits for the body . organism. Among them we have: anchovy or boquerón, eel, herring, tuna, white tuna, mackerel, dogfish and mackerel.
Seafood
Thanks to this inexhaustible source of omega 3 or DHA, we can consume it from sea shellfish. Among them: clams, shrimp, oysters, prawns.
Dairy products
Milk, due to its physical-chemical characteristics, its high penetration and frequency of consumption in homes, is an ideal vehicle to promote an adequate intake of nutrients such as Omega-3 polyunsaturated fatty acids, especially deficient in children.
Eggs
Quail eggs provide a large amount of long-chain fatty acids or DHA.
To highlight: Currently, hens are fed flax seed, in order to increase the DHA content in the eggs. As indicated by a study by the University of La Salle (6) .
Fruits
They are a very healthy source of this essential fatty acid. They are green leafy vegetables, which we usually use in salads.
Note: Some fruits also contain it, such as avocado or strawberries , which we must include in the diet.
Vegetables
Oil and flax seeds, chia seeds, nuts, are the richest vegetables in this component. Pumpkin seeds, wheat germ and soybeans also contain less.
Seeds and nuts
In this category we can include almonds , macadamia nuts, hazelnuts and pecans.
Importance of consuming DHA
Faced with its benefits, we have already seen the importance of consuming DHA in our daily diet, especially when we already know that this component is not produced by our body.
It is therefore essential to maintain a healthy diet that includes the consumption of omega 3 fatty acids (DHA), including from the gestation stage, during childhood and even more so when we approach old age, in which case, there are supplements that can easily provide the necessary daily requirements.
Key takeaways
- DHA is short for docosahexaenoic acid. It is one of two long-chain omega-3 fatty acids. It is also an important structural fat in the brain and retina.
- DHA is an important factor in memory development and normal cognitive functioning throughout life.
- Among the benefits that DHA offers our body, we find that it reduces the risk of certain types of cancer such as colon cancer; prevents diabetes, strengthens the immune system, allows proper blood coagulation, also as we have mentioned, improves visual functions, among others.
- This fatty acid can be found in various foods such as oily fish, shellfish such as clams, shrimp, oysters and prawns. Also in green leafy vegetables and some fruits like strawberries. In the same way we can find it in eggs, milk, nuts, flax seeds, chia, wheat germ, etc.

University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.