MBC2016日播剧:什么食物含有EPA较多,——星问答——上海研发公共服务平台
鱼眼:尤其是金枪鱼科的鲔鱼眼,含有相当丰富的二十二碳六烯酸(DHA)和二十碳五烯酸(EPA)等不饱和脂肪酸。这种天然物质能增强大脑记忆力和思维能力,对防止记忆力衰退、胆固醇增高、高血压等多种疾病大有裨益。
鱼鳞:营养学家发现,鱼鳞含有较多的卵磷脂、多种不饱和脂肪酸,还含有多种矿物质,尤以钙、磷含量高,是特殊的保健品。有增强人记忆力、延缓脑细胞衰老,减少胆固醇在血管壁沉积、促进血液循环、预防高血压及心脏病的作用。此外,还能预防小儿佝偻病、老人骨质疏松与骨折。
DHA的主要来源是海洋鱼类,但绝不只是存在于深海鱼类中,淡水鱼类中也大多含有这种物质。
EPA
EPA 是 Eicosapntemacnioc Acid 即二十碳五烯酸的英文缩写,是鱼油的主要成分。EPA属于Ω-3系列多不饱和脂肪酸,是人体自身不能合成但又不可缺少的重要营养素,因此称为人体必需脂肪酸。虽然亚麻酸在人体内可以转化为EPA,但此反应在人体中的速度很慢且转化量很少,远远不能满足人体对EPA的需要,因此必须从食物中直接补充。
EPA具有帮助降低胆固醇和甘油三酯的含量,促进体内饱和脂肪酸代谢。从而起到降低血液粘稠度,增进血液循环,提高组织供氧而消除疲劳。防止脂肪在血管壁的沉积,预防动脉粥样硬化的形成和发展、预防脑血栓、脑溢血、高血压等心血管疾病。
现在很流行的就是用深海鱼油中提炼的EPA来美体!
EPA是指一种不饱和脂肪酸,对人体非常有益,它能够溶解和稀释饱和脂肪酸,所以有降血脂的作用。
一般认为深海冷水鱼类中含量比较丰富,如三文鱼、鲑鱼、金枪鱼等;
再有就是坚果中也含有丰富得不饱和脂肪酸,如核桃、开心果、瓜子等等;
还有橄榄油、玉米胚芽油也含有较高的不饱和脂肪酸。
Food Sources of EPA & DHA
Food Sources of EPA & DHA
Omega-3 fatty acids are polyunsaturated fatty acids that, according to MayoClinic.com, are thought to be beneficial for their anti-inflammatory properties. Docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA, are believed to be especially beneficial forms of omega-3 fatty acids. The University of Maryland Medical Center reports that DHA and EPA may be valuable in treating or preventing depression, rheumatoid arthritis, heart disease and other conditions. A diet rich in omega-3 fatty acids should be viewed as a preventative complement to traditional medicine. Consult your doctor before embarking on a diet high in EPA or DHA.
Fish
The best food source of both DHA and EPA is cold water fatty fish and shellfish. Cold water fish such as salmon, sardines, mackerel, herring, and tuna contain high amounts of these good fats. Freshwater fish, such as catfish and tilapia, contain significantly less DHA and EPA than their cold water fatty fish relatives from the sea. The American Heart Association suggests consuming at least two servings of fish a week, especially fatty fish. They further recommend that children and pregnant women avoid eating fish that may contain higher levels of mercury, such as shark, swordfish, king mackerel, or tilefish.
Know Your Omega-3 Index OmegaBrite's Omega-3 Index gives you control over your health
Seaweed
A vegan source of DHA is seaweed, a marine algae, which contains small amounts of DHA. The DHA found in fish is actually the result of marine algae consumption. Because DHA is present in seaweed in small quantities, concentrated supplements from seaweed are used to supply a vegetarian form of DHA. The DHA in algal-oil capsules and the DHA in cooked salmon are nutritionally the same.
Fortified Foods
Staple foods such as milk, yogurt, eggs and bread can be fortified with omega-3 fatty acids. These fortified foods are increasingly found on grocery store shelves. According to the Purdue Research Foundation, the omega-3 fatty acids in fortified foods are indeed bioavailable, and these fortified staple products can provide a reliable low dose of omega-3 fatty acids.
Plant Sources of Omega-3
EPA 是 Eicosapntemacnioc Acid 即二十碳五烯酸的英文缩写,是鱼油的主要成分。EPA属于Ω-3系列多不饱和脂肪酸,是人体自身不能合成但又不可缺少的重要营养素,因此称为人体必需脂肪酸。虽然亚麻酸在人体内可以转化为EPA,但此反应在人体中的速度很慢且转化量很少,远远不能满足人体对EPA的需要,因此必须从食物中直接补充。
EPA具有帮助降低胆固醇和甘油三酯的含量,促进体内饱和脂肪酸代谢。从而起到降低血液粘稠度,增进血液循环,提高组织供氧而消除疲劳。防止脂肪在血管壁的沉积,预防动脉粥样硬化的形成和发展、预防脑血栓、脑溢血、高血压等心血管疾病。
现在很流行的就是用深海鱼油中提炼的EPA来美体!
一般认为深海冷水鱼类中含量比较丰富,如三文鱼、鲑鱼、金枪鱼等;
再有就是坚果中也含有丰富得不饱和脂肪酸,如核桃、开心果、瓜子等等;
还有橄榄油、玉米胚芽油也含有较高的不饱和脂肪酸。
EPA具有帮助降低胆固醇和甘油三酯的含量,促进体内饱和脂肪酸代谢。从而起到降低血液粘稠度,增进血液循环,提高组织供氧而消除疲劳。防止脂肪在血管壁的沉积,预防动脉粥样硬化的形成和发展、预防脑血栓、脑溢血、高血压等心血管疾病
鱼眼:尤其是金枪鱼科的鲔鱼眼,含有相当丰富的二十二碳六烯酸(DHA)和二十碳五烯酸(EPA)等不饱和脂肪酸。这种天然物质能增强大脑记忆力和思维能力,对防止记忆力衰退、胆固醇增高、高血压等多种疾病大有裨益。