For optimum EFA intake, the ratio of omega-3 to omega-6 fatty acids - Fish oil charts are one of the safest ways to identify how much fish one should eat as a daily diet regimen of efa and dha. Recomended fish consumption call for a mixture of identifialble tools Using self judgment may not be enough. The paradox of eating fish and why it is so important!
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This efa fish contrdiction chart proves that: Eating fish provides The "active" components of fish oils are the polyunsaturated fatty acids eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Omega-3 consumption probably has its advantages. For one, it has been clinically shown to reduce the inflammation of arthritis. There is also substantial evidence of its role in heart and mental health, as well as lipid profiles and insulin metabolism. Sources of EPA and DHA are listed in the table reproduced below in a all in one efa fatty acid fish diet chart:
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Alpha-linolenic acid (ALA) is another omega-3 fatty acid, found in flaxseed and flaxseed oil. ALA can be converted to EPA in the body (in the liver) by the addition of two carbon atoms. EPA, in turn, can be converted to DHA.
The problem: conversion of ALA to EPA/DHA is enzyme-dependent, and varies by age and sex. The enzyme in question here is delta-6 desaturase, and the conversion it provides is not only inefficient from the start, it becomes less so over time: delta-6 desaturase activity decreases with age , especially in women .
How lousy is this conversion process? This question is very hard to nail down. Many sources list conversion rates of around 2-3%, but without references.
The highest recently reported conversion-factor I could find on pubmed suggested a conversion rate of 6% for EPA and 3.8% for DHA, and that’s only if your diet is high in saturated fat. Divide those percentages in half if you eat a diet that’s particularly high in Omega-6 PUFAs.
At the low end, researchers at the National Institutes of Health found in a recent study that only about 0.2% of consumed ALA converted to EPA.
A standard 1000 mg fish oil capsule typically has 180 mg EPA and 120 mg DHA per capsule – 300mg of combined EPA/DHA per capsule.
Assuming a 57% concentration of ALA in flax oil , at 15g of oil per tablespoon and using 0.2% for the low end and 6% for the high end, you’d need to consume between 5g (a teaspoon) and 158g (2/3 of a cup!) of flax oil to obtain the EPA of a single 1g fish oil capsule: 3g of combined EPA/DHA a day has been clinically shown to safely improve the symptoms of rheumatoid arthritis , and doses of 3g – 9g of 60% concentrated fish oil (I’m assuming the authors meant this contained 5.4g of Omega-3) have been shown to increase resting metabolic rate (note that higher doses resulted in higher rates of increase).
Cressey offers 3g-6g as an optimal dosing strategy, based on his survey on clinical trials of Omega-3 supplementation. And the American Heart Association states that under 3g is safe to take daily (more under a doctor’s supervision because of the increased chance of bleeding.)
Considering the 3g dosing paradigm from an energy perspective, 10g of fish oil (two teaspoons) will provide 3g of combined EPA/DHA with only 90 calories.
Contrast this with between 50g (442 calories) and 158g (1,397 calories) of flax oil , depending on how much faith you have in the conversion-rate from the precursor form, ALA.
SeaLogix is the best selling fish oil brand rated #5 by IFOS - The International Fish Oil Association.......In the United States people everywhere are living extraordinarily healthier lives by using it. The most remarkable improvement is how you supplement daily 1000 to 2000 mg of liquid PGFO. Fish oil can change your life in less then the time it takes to lose weight on a diet regimen of omega-3 fatty acid rich foods. Fish oil the better dietary supplement used by most dieticians and medical examiners as a all natural resource of omega-3's. The Ingredients of Sealogix Fish oil include high potency molecularly distilled ultra refined fish oil The results of this fish oil are outstanding recommended by Dr Barry sears as a proven nutritional alternative to harsh pain medications.....
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Ifos
- Food & Drug Association
American Heart Association
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British Department of Health
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