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Limited amounts of eicosapentaenoic and docosapentaenoic acids are possible products of α-linolenic acid metabolism in young women [9] and men. [8] DHA in breast milk is important for the developing infant. [10] Rates of DHA production in women are 15% higher than in men. [11] DHA is a major fatty acid in brain phospholipids and the retina.
The AI for α-linolenic acid is 1.6 grams/day for men and 1.1 grams/day for women, while the AMDR is 0.6% to 1.2% of total energy. Because the physiological potency of EPA and DHA is much greater than that of ALA, it is not possible to estimate one AMDR for all omega−3 fatty acids.
According to the United States Department of Agriculture, a tablespoon (13.6 grams or 14.8 mL) of cod liver oil contains 4,080 μg of retinol (vitamin A) and 34 μg (1360 IU) of vitamin D. [9] The Dietary Reference Intake of vitamin A is 900 μg per day for adult men and 700 μg per day for women, while that for vitamin D is 15 μg per day.
Sardines are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – omega-3 fatty acids – that provide anti-inflammatory heart health benefits, Routhenstein noted.
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[22] [23] For example, in a study by Schaefer and colleagues of Tufts Medical School, patients were given either 600 mg/day DHA alone, 600 or 1800 mg/day EPA alone, or placebo for six weeks. The DHA group showed a significant 20% drop in triglycerides and an 18% increase in LDL-C, but in the EPA groups modest drops in triglyceride were not ...
Intermittent fasting can be a good option for women over 50. Here’s why, plus major benefits, tips, and concerns to consider. ... Under the 5:2, women eat less than 500 calories a day for two ...
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