Nutrient
|
Function
|
Life Stage Group
|
RDA/AI*
g/d
|
AMDRa
|
n-3 polyunsaturated fatty acids (α-linolenic acid)
|
Involved with neurological development and growth. Precursor of eicosanoids.
|
Pregnancy
≤ 18 y
19-30y
31-50 y
|
1.4*
1.4*
1.4*
|
0.6-1.2
0.6-1.2
0.6-1.2
|
NOTE: The table is adapted from the DRI reports, see www.nap.edu. It represents Recommended Dietary Allowances (RDAs) in bold type, Adequate Intakes (AIs) in ordinary type followed by an asterisk (*). RDAs and AIs may both be used as goals for individual intake. RDAs are set to meet the needs of almost all (97 to 98 percent) individuals in a group. For healthy breastfed infants, the AI is the mean intake. The AI for other life stage and gender groups is believed to cover the needs of all individuals in the group, but lack of data prevent being able to specify with confidence the percentage of individuals covered by this intake.
Flax seeds are tiny, but contribute much to a whole food, plant-based diet.
http://perfectformuladiet.com/plant-based-nutrition/five-ways-you-thrive-with-flax-seeds-for-pennies-a-day/In the “Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans”, 2010, I found some information about “one prospective cohort study showed that low maternal fish intake was associated with increased risk of children being in the lowest quartile for verbal intelligence quotient (IQ), and increased risk of suboptimal outcomes for fine motor skills and communication/social development scores (Hibbeln, 2007).”
In the “Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans”, 2010, I found some information about “one prospective cohort study showed that low maternal fish intake was associated with increased risk of children being in the lowest quartile for verbal intelligence quotient (IQ), and increased risk of suboptimal outcomes for fine motor skills and communication/social development scores (Hibbeln, 2007).”
However, there is a important thing to remind pregnant women about. Some fish and shellfish contain potentially dangerous levels of mercury such as swordfish, shark, king mackerel and tilefish. The Food and Drug Administration (FDA or USFDA) and The U.S. Environmental Protection Agency (EPA or sometimes USEPA) say pregnant women can safely eat up to 12 ounces (340 grams) a week. Similarly, the 2010 Dietary Guidelines for Americans recommend 8 to 12 ounces of seafood a week for pregnant women. That's about two average meals of:
· Shrimp
· Crab
· Canned light tuna (limit albacore tuna, chunk white tuna and tuna steak to no more than 6 ounces, or 170 grams, a week)
· Salmon
· Pollock
· Catfish
· Cod
· Tilapia
Not all researchers agree with these limits, however, citing a study that noted no negative effects for women who ate more seafood than the FDA-approved guidelines.
Reference:
The Institute of Medicine (IOM):Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids Released: September 5, 2002
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