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Omega 3 in Eggs

by
author image Donald A. Ozello
Dr. Donald A. Ozello, D.C., is the owner and treating doctor of chiropractic at Championship Chiropractic in Las Vegas, Nevada. He is a writer for MyHealthZine.com, The Las Vegas Informer, SpineUniverse.com, "OnFitness Magazine" and various other print and online publications.
Omega 3 in Eggs
Close-up of a carton of eggs. Photo Credit PhotonCollective/iStock/Getty Images

Omega-3 fatty acids are converted into anti-inflammatory chemicals by the body. They are essential for health, immunity and brain development. Eggs are a nutrient-dense, high-protein food. They provide omega-3 fatty acids, vitamin D and a wide array of other essential vitamins and minerals. Including eggs in your dietary strategies can increase your health, strength and muscle development. Choose eggs from quality sources and prepare them in a variety of ways. Limit your consumption of egg yolks and be careful not to add unhealthy salt to your eggs.

Omega-3 Fatty Acids

Omega-3 fatty acids possess anti-inflammatory qualities and are essential for brain growth, development, and function. Increased omega-3 intake may be helpful in reducing the risk of inflammation-associated health conditions including cardiovascular disease, arthritis, diabetes, Alzheimer's, digestive disorders, and autoimmune diseases. The University of Michigan Health System notes chickens that receive a diet of natural grains fortified with omega-3 fatty acid sources, such as algae or flaxseed, produce enhanced omega-3 eggs.

Protein

Eggs contain a large amount of protein. According to the University of Michigan Health System, an omega-3 enriched whole egg contains 6.3 g of protein. The yolk contains 2.7 g of protein, and the egg white provides with 3.6 g of protein.

Quantity

Omega-3 fatty acids come from the egg yolk, not the egg white. The quantity of omega-3 fatty acids per egg varies by brand. The egg yolk of most omega-3 enriched eggs will contain between 100 and 200 mg of omega-3. Organic, free-range eggs usually possess a higher quantity of nutrients, including omega-3 fatty acids.

Variety

Eggs can be prepared in a variety of ways. Always use unsaturated fats or oils when preparing eggs. Unsaturated fats, such as canola oil and olive oil, are much healthier than saturated fats, such as margarine and butter. You have the option of hard boiling eggs and adding them to salads, making sandwiches with them, or eating them as a snack. Avoid adding unneeded amounts of salt and brown sugar to them. Eggs high protein and high omega-3 fatty acid content make them a healthy food source.

Recommendations

The McKinley Health Center at the University of Illinois at Urbana-Champaign recommends limiting your egg yolk consumption to three per week. Egg yolks contain cholesterol, while egg whites do not. Productive, healthy nutritional strategies contain a variety of foods to supply you ample quantities of necessary nutrients, vitamins, and minerals. Include nutrient-dense whole eggs and egg whites in your dietary plan to provide yourself with omega-3 fatty acids, protein, and many other nutrients.

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