Egg is a great dietary source of omega-3s. A typical egg contains 92 mg, while an enriched egg contains up to 259 mg of omega-3 fatty acids.
Nutritional value of egg
Egg is a nutrient-dense food. It’s rich in protein, vitamins, and minerals.
Actually, a medium egg has 74 calories, 6.2 g high-quality protein, 24 mg calcium, 0.84 mg iron, 0.62 mg zinc, 5.7 mg magnesium, 93 mg phosphorus, 66 mg potassium, 16 mcg selenium, 169 mg choline, 0.5 mcg vitamin B12, 1.2 mcg vitamin D, and 90 mcg vitamin A.[1]
Keep in mind that eggs are among the richest foods in cholesterol.
Also, they’re high in saturated fats. An egg contains about 1.6 g of saturated fats. The upper safe daily dose is 13 g.[2]
Are eggs a good dietary source of omega-3s?
Eggs are great dietary sources of omega-3s. A typical egg contains 92 mg of omega-3s.[3]
As omega-3s have many health benefits, there are certain egg companies which produce egg with more omega-3s. Feeding hens with flaxseeds, chia seeds, and fish oils significantly increases the omega-3 fatty acid concentration of the egg’s yolk.[4]
An enriched egg contains up to 259 mg of omega-3s. Hence, omega-3 rich eggs many contain 180% more omega-3s than typical commercial eggs!
Egg rich in omega-3s contain ALA, EPA, and DHA. These are the 3 types of omega-3s. ALA is mainly found in plant-foods high in omega-3s, while EPA and DHA are found in animal-based foods high in omega-3s, such as fish oil.
Enriched eggs contain about 167 mg ALA, 7 mg EPA, and 84 mg DHA per egg!
Just for comparison, a 3-oz serving of sardines or salmon provides about 2,000 mg of omega-3s.
Certain seeds, walnuts, canola oil, and soybean oil are the richest plant-based foods in omega-3s, providing up to 2,300 mg of omega-3s (as ALA) per serving! Avocado has decent amounts as well. Actually, only a few seeds and nuts are particularly rich in omega-3s.
In any case, we shouldn’t consume extremely high amounts of omega-3s, either from food, or supplements.
Health benefits of eating foods high in omega-3s
Omega-3s are vital for good health.
Actually, omega-3 fatty acids are responsible for numerous cellular functions, such as signaling, cell membrane fluidity, and structural maintenance. Moreover, they regulate the nervous system, blood pressure, hematic clotting, glucose tolerance, and inflammatory processes. Hence, omega-3s may protect from inflammatory diseases.[5]
Also, they’re involved in skeletal muscle metabolism. Getting adequate amounts may help prevent osteoporosis.
Most noteworthy, omega-3s protect the heart. They’ve beneficial effects on arrhythmias, atherosclerosis, inflammation, and thrombosis. Also, they seem to improve endothelial function, reduce blood pressure, and significantly lower triglycerides.[6]
Furthermore, omega-3 fatty acids play a key role in the brain and eye development and function.[7]
You could boost your daily omega-3 intake by taking dietary supplements. You’ll find a wide variety of omega-3 supplements on iHerb.
Is eating eggs high in omega-3s good for you?
Actually, eating eggs high in omega-3s, as part of a healthy, well-balanced diet, could be beneficial for our health. Enriched eggs could help lower triglycerides, and reduce high blood pressure, protecting the heart.[3]
Additionally, consuming eggs high in omega-3s may reduce blood cholesterol by 16.57 mg/dL, increase HDL cholesterol concentrations by 0.48 mg/dL, and reduce triglyceride by 17.48 mg/dL.[8]
Also, eggs rich in omega-3s may lower blood glucose and improve insulin sensitivity.[9]
