EFA Intake Charts, Essential Fatty Acids (EFA's) Conversion Charts, EFA Intake Chart, Alpha-Linolenic Acid chart ThePurestFishOil.com

Essential Fatty Acids (EFA's) Conversion Charts - How Much Fish Should You Eat To Provide The Required Amount Of Daily Recomended EFA'S To Provide optimum EFA intake - Intake Of Essenitial Fatty Acids EFA contraindication Pure Fish Oil Omega 3 Pure Fish Oil Supplements

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!

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:

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.

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