Why (and How) to Include Omega-3s in a Healthy Diet

Most people have heard of omega-3s and have a general idea that they’re good for their health—but might not know exactly how to incorporate more of them into their daily diets. Salmon, mackerel, oysters and other fish are probably the most commonly known sources of omega-3s, but they are also found in flax seeds, chia seeds, walnuts, soybeans and—perhaps surprisingly—eggs. While all eggs contain these essential fatty acids, AdvertisementEggland’s Best eggs provide enough additional nutritional advantages to make them one of the best egg sources for omega-3s.

Compared to ordinary eggs, which contain 51 milligrams of omega-3s, Eggland’s Best eggs contain 125 milligrams—more than double. (AdvertisementLearn more about the differences between Eggland’s and regular store-bought eggs.) They make a delicious, nutritious addition to many favorite meals, including the AdvertisementOmega-3 Burrito and the AdvertisementSmoked Salmon and Egg Sandwich.

Omega-3s are known as essential (polyunsaturated) fatty acids, which are not produced by the body and can only be derived from food or supplements. There are three main types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These useful fatty acids, which are part of the membranes that surround the cells throughout our bodies, play some very important "behind-the-scenes" roles in our lives.
 

Mental and Physical Benefits of Omega-3s


Consuming a diet that includes Eggland’s Best eggs and other important sources of Omega-3s, may help contribute to a range of health-boosting benefits:
  • Improved eye health: Studies have found that DHA Omega-3 has been linked to protection of vision, relief of dry eye and reduction of inflammation around the eyes. Lutein and vitamin E (also found in Eggland’s Best eggs) are known to be beneficial for eye health as well.
  • Improved cardiovascular health: Omega-3s have been linked to lower blood pressure, improved blood vessel health, elevation of "good" cholesterol and reduced heart rate, which can lower the risk of heart disease. Check out Eggland’s Best’s Advertisementheart-conscious recipes.
  • Reduced inflammation: Omega-3 fatty acids have been shown to have anti-inflammatory properties, making them potentially beneficial for those suffering from rheumatoid arthritis, Crohn’s disease, multiple sclerosis and other diseases and conditions that are associated with inflammation.
  • Protection against cancer: As many types of cancer are associated with chronic inflammation, the anti-inflammatory properties of omega-3s can help to protect against the disease. Antioxidants like vitamin E, selenium and lutein can also help protect cell and tissue health.
  • Improved bone and joint health: The anti-inflammatory properties of omega-3s are believed to be important in building resistance to osteoporosis. They have also been shown to alleviate joint pain in those suffering from arthritis. The vitamin D found in eggs can also help the body to more effectively absorb calcium.
  • Improved skin condition: The DHA and EPA in omega-3s can help to ensure healthy cell membranes, which increases the odds of having Advertisementsoft, youthful-looking skin.They also help to protect skin from the sun’s harmful rays, as does lutein.
  • Protection against mental decline: Omega-3s have been linked to a reduced risk of Alzheimer’s disease and a slowdown in the progression of dementia and other types of cognitive decline.
  • Fight depression and anxiety: Studies have shown that people who consume a diet rich in omega-3s may experience reduced symptoms of existing depression and anxiety.  Foods with a broad array of nutrients that "stay with you" throughout the day might also help moderate blood sugar and mood fluctuations.
  • Better sleep: Omega-3s have been shown to improve the amount and quality of sleep for all ages.
To take advantage of these life-enriching benefits, go for the most nutritionally favorable options for all food items. Start with replacing your regular eggs with Eggland’s Best, and enjoy the health perks of omega-3s and other nutrients they provide.
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About The Author

Melissa Rudy
Melissa Rudy
A lifelong Cincinnatian, Melissa earned a Bachelor of Arts in English Literature from University of Cincinnati before breaking into online writing in 2000. As a Digital Journalist for SparkPeople, she enjoys helping others meet their wellness goals by writing about all aspects of healthy living. An avid runner and group fitness addict, Melissa lives in Loveland with her guitarist husband and three feisty daughters.