So many varieties of eggs, do all contain Omega-3 fats?

DEAR DR. BLONZ: I eat a few eggs almost every week. Lately, I’m seeing more types at the store that include omega-3 fats, which I had thought were only in fish. I wanted to know more about this. How much omega-3 do you get in these eggs, compared to what we need?

—T.T., Mesa, Arizona

DEAR T.T.: Some background first: Fats are long chains of carbon atoms. The name ‘omega3’ refers to the location of the first double bond — in this case, the third carbon (3) from the end (omega) of the chain.

There are three different essential omega-3 fats in human nutrition: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). They are all considered essential because they are needed to support normal health, and we can’t make them on our own.

ALA is in plant oils, including flaxseed, canola, soy and walnut. More well-known omega3s include the longer-chain EPA and the even-longerchain DHA, both found in fish and other seafood. Omega-3 fats are often collectively called “fish oils,” but this is inaccurate since plant-sourced ALA does not come from fish.

Our metabolism has a chain-lengthening mechanism that allows it to convert ALA into EPA and DHA. This capability is important for vegetarians and for anyone who doesn’t eat seafood. However, this “lengthening” mechanism is inefficient, with only a fraction of ALA getting convert ed to EPA and DHA. While some makes it, most ALA in the die gets burned for energy. Vegan should pay attention to thei ALA intake or consider taking a supplement (more on this a

b.link/4bfyqq).

Omega-3-enriched eggs wil have a higher content of these fatty acids, but you must read the label to determine the type present in any particula brand. If the hens’ feed was enriched with flaxseed meal, the eggs would have increased levels o

ALA, and a sligh amount does ge

lengthened into EPA and DHA by the hen’ metabolism. Some

brands enrich the feed directly with EPA and DHA from fish oi or marine algae. In those instances the eggs wil have higher lev

els of the longer-chain

omega-3s, bu still only a frac tion of what you ge from fish sources. A with any specialty eggs, enriched one will cost more.

The amount in

omega-3 enriched eggs can vary, so again, read the label one popular brand provides 125 milligram per egg, which is only a fraction of that in seafood The American Hear Association recommends gram daily of DHA and EPA for overall hear

health.

For reference, the riches sources of EPA and DHA are cold-water fatty fish such as salmon, mackerel, her ring, sardines and anchovies, and othe seafood, including oys

ters and caviar.

dpa. (Distributed by andrews mcmeel syn

dication for ufs