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 Canadian consumers are finding variety in the egg section of their grocery store. Sold under a number of different brand names, omega-3 enriched eggs are on the market in various parts of the country. These eggs are the same as the regular eggs we all know except they contain higher levels of the polyunsaturated fatty acid called omega-3. Omega-3 fatty acids are more commonly found in fish and fish oils as well as canola oil, soybeans and flaxseed.
Why is there interest in Omega-3 Fatty Acids?
It has been known for many years that polyunsaturated fatty acids play a role in reducing the risk of heart disease. Current research findings suggest that omega-3 fatty acids help lower blood triglyceride levels. Omega-3 fatty acids are also required for normal growth and development and good vision.
However, before you focus on the different types of fatty acids in your diet, reduce your total fat intake. Cutting back on fats is the single most important dietary change you can make. Start by reducing added fats and oils in your diet. Then focus on saturated fats found in meats and high fat dairy products and trans fats found in shortening, margarines and products containing hydrogenated oils. Trans fat is a by-product of hydrogenation, the process used to change liquid oils into a spread or solid form. Choosing polyunsaturated and monounsaturated fatty acids over these fats helps reduce the risk of heart disease.
- The omega-3 egg can provide approximately 1/4 to 1/3 of the recommended daily intake of omega-3 fatty acids. The omega-3 enriched egg provides a dietary alternative to fish for these essential fatty acids. They offer the consumer greater choice.
What are omega-3 fatty acids?
Omega-3 fatty acids are one type of polyunsaturated fatty acid. A second type are called omega-6. Monounsaturated fatty acids are from the omega-9 family of fatty acids. Only omega-9 fatty acids can be synthesized by our bodies. We must obtain omega-3 and omega-6 fatty acids from the foods we eat. The table on types of unsaturated fatty acids shows different families of fatty acids and their food sources.
 The Regular Egg is Still a Winner
By no means does the new omega-3 detract from the nutritional merits of regular eggs. Recent scientific evidence reinforces the importance of eggs as a healthy food choice. Eggs are an excellent source of high quality protein plus they provide many vitamins and minerals, including Vitamin B12, riboflavin, Vitamin D, folacin and iron. Eggs are one of nature's most nutrient dense foods. Canada's Food Guide identifies a serving two eggs as part of a healthy eating pattern.
When it comes to convenience, ease of preparation and good nutrient value for the food dollar, few foods can compete with the unbeatable egg!
Which came first . . . the chicken or the egg?
In this case it was the chicken! Omega-3 enriched eggs are produced by altering the diet of laying hens. Hens are fed a special diet which contains 10-20% ground flaxseed. Flaxseed is higher in omega-3 fatty acids and lower in saturated fatty acids than other grains. As a result, the eggs produced from hens on this feed formula are higher in omega-3 fatty acids. The total fat content of the egg and the cholesterol level remains very similar.
| Comparison of Fat Profile* |
| |
Omega-3 Egg |
Regular Egg |
| Total Fatty Acids |
4.8 g |
5.2 g |
| Omega-6 |
0.9 g |
1.0 g |
| Omega-3 |
0.4 g |
0.1 g |
| Monounsaturated |
2.0 g |
2.2 g |
| Saturated |
1.5 g |
1.6 g |
| Cholesterol |
174 mg |
183 mg |
(Based on 1 whole large egg)
* Ferrier et al. Am J Clin Nutr 1995(JUL); 62:81-86. Values are based on 10% flax in the diet.
Nutrient values vary depending on the composition of the feed.
Note: Changes to the fatty acid profile do not affect the functional properties of the egg.
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