~If you are interested in
Omega-3 fatty acids in your diet, we have more Omega-3
food science information in our Omega-3 round-up
article.~
Omega-3 Eggs
In traditional human diets eggs were a rich source of
Omega-3 fatty acids. Traditionally, hens were allowed to
range free and peck on grasses, plants, and bugs in the
soil. When hens had an adequate level of bugs and Omega-3
rich forage in their diets, they produced eggs with
Omega-3 fatty acids as well.
Most hens today live in hen houses to protect them from
predators or in cages of commercial egg producers. Hens
with these industrial lifestyles will not produce eggs
with notable levels of Omega-3 fatty acids. An
egg industry flier shows us that a commercial
egg will have only about 40 milligrams of Omega-3
fatty acids per egg.
But the eggs you find in the supermarket labeled “Omega-3
enriched” (or something along those lines) is a new type
of egg. Hens producing these eggs live in the commercial
operation but they receive flaxseed (or occasionally a
fish-based supplement) as part of their daily ration.
Hens typically receive a diet of about 10% flaxseed.
An egg from a hen on such a diet will typically contain
over 200 milligrams of Omega-3 fatty acids, including
about 75 milligrams of DHA. The ratio of Omega-6 to
Omega-3 fatty acids will be about 2 to 1 – approaching
the dietary ideal of 1 to 1. Commercial eggs have a ratio
of about 20 to 1.
It’s the
DHA
So
why pay for the Omega-3 eggs? Why not just buy a bag of
flaxseed (a good source of Omega-3 fatty acids), grind
them in your coffee grinder, and sprinkle them on your
breakfast cereal?
Do buy the flaxseed and sprinkle it on your breakfast
cereal. Flaxseed is a depression buster food.
However, have an Omega-3 or free range egg on the side.
Flaxseed contains the Omega-3 ALA while the eggs contain
the Omega-3 DHA. DHA is critical in depression and
probably most critical in depression and pregnancy and
postpartum. As babies develop in utero, their growing
brains require DHA. As they breastfeed, they take in
still more. Moms in particular need this DHA in their
diets.
Hens
Convert ALA to DHA efficiently, humans don’t
The
problem with eating a bag of flaxseed is that your blood
levels of DHA will not likely increase (at least not very
much). Humans do not convert ALA to DHA well, so the
flaxseed in itself is not the path to DHA.
But hens do convert the ALA to DHA and deposits it in her
egg for your benefit.
Eat the ground flaxseed on the cereal and eat the Omega-3
(or free range egg) for maximum benefit.
~~
Read more about Omega-3 fatty acids in grass fed beef
and dairy.