What are DHA and EPA⁇
DHA and EPA are one of the unsaturated fatty acids that cannot be synthesized in the body. Unsaturated fatty acids are classified into monounsaturated fatty acids and polyunsaturated fatty acids.
DHA and EPA belong to n-3 fatty acids among polyunsaturated fatty acids. There are expected to prevent and improve allergic diseases, hypertension, arteriosclerosis, dyslipidemia, stroke, and dermatitis.
In addition, it has a function to smooth the information transmission of the nerve cells of the brain, it is said to have a positive effect on cognitive functions such as memory and language ability, and behavioral ability.
EPA, like DHA, is said to be effective in preventing and improving allergic diseases, hypertension, arteriosclerosis, dyslipidemia, stroke, dermatitis, and so on. In addition, it is also used in health foods as a component that helps improve lifestyle-related diseases such as arteriosclerosis and dyslipidemia due to increased triglycerides.
Recommended intake of DHA and EPA
Although there are no dietary reference intake values for DHA or EPA individually, the recommended intake values for the combined n-3 fatty acids DHA, EPA, DPA, and alpha-linolenic acid are indicated. The recommended intake of n-3 polyunsaturated fatty acids is around 2g per day. It is recommended to eat about 100g of blue fish three times a week.
Menu using blue fish rich in DHA and EPA
Chilled pasta with Sanma (Pacific saury)
This is a recipe for chilled pasta using saury, umeboshi, shiso leaves, and kabosu citrus.
Saury, a quintessential autumn delicacy, hits supermarket shelves in early September.
Simmered Iwashi fish with Umeboshi and Ginger (ume shogani)
I simmered sardines, plums and ginger in soy sauce. It’s a sweet and salty flavor with impact.
Fried horse mackerel (Aji fish) with curry flavor
In this dish, horse mackerel is marinated in ginger and soy sauce, then deep-fried with curry powder for added spiciness. The smell of fish disappears, making it easy to eat even for people who don’t like it.
Aji Tatsutaage (Deep-fried horse mackerel）
Tatsutaage, a long-loved dish in Japan, is made by seasoning chicken or fish with mirin and soy sauce, coating it in potato starch and frying it in oil.
Grilled mackerel marinated in shiso sauce
This fish dish is made by marinating mackerel in shiso sauce and grilling it in a frying pan. The sweet and salty sauce soaks into the mackerel well. The delicious aroma of shiso leaves adds an accent to the dish.
Saba sando (Mackerel Hot Dog)
This dish is made by grilling mackerel (saba) with garlic, chili peppers, and soy sauce until fragrant, then placing it in a hot dog bun.
Saba Misoni (Mackerel simmered in miso)
Saba misoni is a dish of mackerel (saba) simmered in a rich miso soup. Saba no misoni is a dish that can be said to be representative of Japanese cuisine.
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