Omega-3 is an essential fatty acid with a treasure trove of health benefits. Found naturally in certain types of fish and plants, omega-3 is a building block for fetal vision development and brain function. In adults, omega-3 lowers risk of heart disease and cancer of the breast, colon and prostate. Its anti-inflammatory properties help decrease episodes of asthma and pain associated with rheumatoid arthritis. Deficiencies in omega-3 are associated with increased incidence of mental disorders.
Food Sources of Omega -3
The American Heart Association recommends consuming 3.5 oz. of fish at least twice per week to boost omega-3 intake. Focus on cold-water fish like mackerel, albacore tuna, lake trout and salmon, as well as walnuts, flaxseeds and flaxseed oil. Canola and soybean oils and tofu also deliver notable amounts of omega-3.
Eggs as a Source of Omega-3
Eggs are a nutritionally dense, tasty and convenient food. Six grams of high-quality protein are found in the white, while the yolk bolsters iron, thiamine, choline, folate and vitamins A, D and E. Eggs high in omega-3 are now available, some offering as much as 350 mg. These enriched eggs come from hens fed a diet with added flaxseed, flaxseed oil and algae. The omega-3 is contained in the yolk, which also contains the egg's cholesterol, roughly 215 mg for a large egg, making the yolk a prudent choice for those limiting cholesterol.
Supplements
Fish oil or flaxseed supplements are another method of obtaining omega-3 fatty acid. According to the American Heart Association, supplements containing omega-3 may be beneficial for those already battling cardiovascular disease or high triglycerides. Caution is warranted, as concentrated doses have blood-thinning properties. Consult with your physician to determine if supplements are the right choice for you.
Considerations
There are three kinds of omega-3 fatty acids: docosahexaenoic acid, eicosapentaenoic acid and alpha-linolenic acid. DHA and EPA are the types most responsible for the abundant health benefits. Omega-3 enriched eggs will contain varying amounts of all three fatty acids, depending on the hen's diet. In addition, eggs naturally contain roughly 50 mg of omega-3s, primarily of ALA. When purchasing enriched eggs, look for DHA and EPA in concentrations above 50 mg to ensure the eggs meet your goals for omega-3 intake.
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