Some types of omega-3-enriched milk might be a high-protein, calcium-rich way to get more of the essential fatty acids, or EFAs, so important for cardiovascular health. Not all EFAs are created equal, however. Look for milk enriched with eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, for the greatest benefits.
Milk
Cow’s milk is high in the calcium necessary for strong bones, cell health and nerve transmission. It also offers protein and is often vitamin-enriched. For many people, milk is an efficient and simple way to get these nutrients, although drinking too much can cause problems for some people. Whole milk is high in saturated fat, which can contribute to heart disease, and consuming excessive lactose – a sugar found in milk – has been associated with a slightly higher risk of ovarian cancer, according to the Harvard School of Public Health. It also can create digestive problems for those sensitive or intolerant to lactose.
Omega-3 Essential Fatty Acids
Omega-3 essential fatty acids, or EFAs, are necessary for overall human health but the human body does not manufacture them, so getting enough omega-3s from dietary sources or supplements is crucial. EPA and DHA are especially important for heart health, blood pressure and cholesterol levels. It can be difficult to get enough EPA and DHA because these EFAs are found only in fatty fish. Fish oil supplements with EPA and DHA and algae oil supplements with DHA also are widely available.
Omega-3-Enriched Milk
Some companies offer milk enriched with omega-3 EFAs. This offers another way to get enough of these important nutrients for those who enjoy drinking milk. Read the label before purchasing, however. Many brands are enriched with alpha-linolenic acid, or ALA, instead of the EPA and DHA you need. Most Americans get enough ALA from common cooking oils like soy and canola. Look for enriched products containing both EPA and DHA, or eat fish or fish oil supplements with a blend of EPA and DHA. Your doctor can recommend the right dose for you.
Evidence
A study published in the June 2004 “Nutrition” examined the effects of EPA- and DHA-fortified milk on 30 adult subjects between the ages of 45 and 65. The fortified milk also contained folic acid and vitamins E and B-6. After eight weeks of drinking 500 milliliters a day of fortified milk, the subjects’ blood EPA, DHA and folic acid levels had increased considerably, while their triglyceride and cholesterol levels went down. The researchers concluded that EPA- and DHA-enriched milk might be an effective means of decreasing the risk of cardiovascular problems.
References
- Harvard School of Public Health Nutrition Source: Calcium and Milk – What’s Best for Your Bones and Health?
- University of Maryland Medical Center; Omega-3 Fatty Acids; Steven D. Ehrlich; 2009
- “USA Today”; Got Omega-3? Not So Much; Kim Painter; November 2007
- “Nutrition”; Cardiovascular Effects of Milk Enriched With Omega-3 Polyunsaturated Fatty Acids, Oleic Acid, Folic Acid and Vitamins E and B6 in Volunteers With Mild Hyperlipidemia; J. J. Carrero et al.; June 2004
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