It is said that people who love fish are smarter, do you love fish?
Fish is rich in omega-3 fatty acids, including the well-known DHA and EPA, which are very good for lowering blood lipids, protecting the brain, protecting the eyes, protecting the skin, and even improving sleep.
According to the recommendations of the Dietary Nutrient Reference Intakes for Chinese Residents (2023), the acceptable daily intake of DHA+EPA for the average adult is 250-2000mg, and the daily intake of DHA+EPA for pregnant and lactating women is 250mg, of which 200mg is DHA. Have you eaten enough?
A Nuan deliberately calculated the content of DHA and EPA in common fish in China, and excluded high-mercury fish, and after a comprehensive evaluation, the following 8 kinds of fish are recommended for everyone! Come and see, the fish you like, is it on the list?
TOP1 Salmon
A N U A N - E A T I N G
EPA含量：862mg/100g
DHA含量：1100mg/100g
Generally, adults meet the EPA+DHA standard and only need 13g of salmon.
Salmon has the highest DHA and EPA content among marine fish.
The protein content of salmon can reach 20.4g/100g, which is comparable to beef, and compared with supplementing protein with beef, fish is a more beneficial choice for anti-inflammatory~
There are also rich nutrients such as vitamin D, selenium, iodide, etc., this glittering resume, no wonder it is in healthy meals and food videos~
TOP2 鳗鱼
A N U A N - E A T I N G
EPA含量：198mg/100g
DHA含量：471mg/100g
Generally, adults with EPA+DHA meet the standard and need 37g of eel.
Although it is not as good as salmon, it is also a fish with excellent DHA content, which is higher than that of yellow croaker, sea bass, cod and other marine fish.
In addition, eels are also rich in high-quality protein, and the fiber is finer and easier to digest. The content of vitamin A, vitamin D, and vitamin E is also very good, which is good for the eyes and skin!
TOP3 Plum Boyfish
A N U A N - E A T I N G
EPA含量：144mg/100g
DHA含量：357mg/100g
Generally, adults with EPA+DHA meet the standard, and 50g of plum child fish are required.
Rich in EPA and DHA, which are naturally good for protecting cognition and reducing blood lipids, and rich in zinc, which is very meaningful for maintaining normal appetite and promoting the growth and development of teenagers.
TOP4 Whitebait
A N U A N - E A T I N G
EPA含量：497mg/100g
DHA含量：0mg/100g
Generally, adults with EPA+DHA meet the standard and need 50g of whitebait.
Although whitebait only contains EPA, EPA can be converted into DHA in our body, and it is also worth eating! Moreover, the purine of whitebait is only 23mg/100g, which is very low in purines in common fish, and friends with high uric acid can also try it~
TOP5 Freshwater sea bass
A N U A N - E A T I N G
EPA含量：79mg/100g
DHA含量：174mg/100g
Generally, adults who meet the EPA+DHA standard need 99g of sea bass.
EPA and DHA are found not only in marine fish, but also in freshwater fish. Sea bass belongs to the wave of freshwater fish with very good DHA content, far better than grass carp, crucian carp and so on. If you want to eat freshwater fish to nourish your brain, please choose sea bass!
EPA and DHA are not very heat-resistant, so it is not recommended to choose frying, grilling and other cooking methods.
TOP6 Hairtail
A N U A N - E A T I N G
EPA含量：65mg/100g
DHA含量：180mg/100g
Generally, adults meet the EPA+DHA standard and need 102g of hairtail.
However, the purine content of hairtail is super high, and friends with gout and high uric acid should pay attention to avoid it.
TOP7 牡蛎
A N U A N - E A T I N G
EPA含量：156mg/100g
DHA含量：57mg/100g
Generally, adults meet the EPA+DHA standard and need 117g of oysters.
Do you like oysters? In addition to being rich in EPA and DHA, oysters are also the food with the highest zinc content. 20g of oysters can meet the zinc needs of adults for a day, which is super beneficial for our skin repair and reproductive function!
It is also rich in protein, calcium, phosphorus and other nutrients that are higher than meat, eggs and milk!
TOP8 Jiwei shrimp
A N U A N - E A T I N G
EPA含量：105mg/100g
DHA含量：102mg/100g
Generally, adults with EPA+DHA meet the standard, and 121g of Jiwei shrimp are required.
Among the common shrimps, the EPA and DHA content of Jiwei shrimp is very advantageous.
Basically, eating 120g of shrimp meat can meet the EPA+DHA needs of the average adult for a day, and it can also bring more than 20g of protein, and the calories are only about 120kcal, low burden, high nutrition, and the taste is amazing!
That's all for this issue!
What kind of fish do you like best?Which fish are rich in EPA and DHA?Which fish do you still want to know?Welcome to leave a message in the comment area to share~
What kind of fish do you like best?
/Resources
[1] USDA Food Database
[2] "Chinese Food Composition Table"
[3] Shen Tao, Zhan Ke, Liu Siqi.Analysis of EPA and DHA content and valence in marine organisms[J].Journal of Sichuan Culinary College,2011,(04):32-36.