Thursday, January 28, 2010

Two Fried Omega 3 Eggs

I go through phases with food. Lately I've been on an egg kick. Specifically Omega 3 eggs.  Omega 3 fats are essential fatty acids, but the human body doesn't manufacture them. Extensive research indicates that omega-3 fatty acids reduce inflammation and help lower risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. Omega 3 consumption has also been associated with improving body composition and brain function,  bone strength, eye health and blood pressure. In short, your body needs it to be healthy, so eat it.

Ordinary eggs are very nutritious and some sources tout it as a near a near perfect food. Cholesterol concerns aside for a moment (the studies linking dietary cholesterol to heart disease are conflicting and inconclusive) a real knock on eggs is the high arachidonic acid content. AA is also an essential fatty acid , an Omega 6, and when there is too much O6 in the diet all kinds of inflammatory conditions and disease are a result. How much is too much? The ratio of O6 to O3 should be about 2 to1 O6 to O3. The average American consumes about a 15 to 1 ratio of O6 to 03. The ratio is out of whack because we don't eat enough foods rich in 03 (like fish) and too many foods rich in O6 like corn, grains, the oils made from corn and grains, and beef and pork raised on corn and grains.

As it turns out, eggs are the primary source of AA in the American diet and the high content is due to the high soy and grain content of the conventionally raised hens' diet. Pasture raised eggs have a much lower AA profile. O3 eggs are not pasture raised generally (the chickens are fed flax seed and sometimes seaweed and fish meal) but do have up to 39% less AA than conventional eggs. The brand I buy locally claims to have 360mg of O3 fatty acids per egg. A couple of eggs in the morning will get you a good start on your daily Omega 3 requirements.

So, if you are going to eat eggs, buy pasture raised eggs or Omega 3 eggs. They cost a little more, but are better for you. After all, you can't scramble, fry, over easy, sunny side up fish oil caps.

More info on Omega 3s here: American Family Physician

Last night's kettlebell fun: 10 minutes of swings and cleans with a 24kg bell. 5 cleans left, 10 two hand swings  5 swings right, 10 two hand swings, 5 cleans left and so on back and forth. Don't have a rep count. But it felt longer than 10 minutes.


  1. "Extensive research indicates that omega-3 fatty acids reduce inflammation and help lower risk factors associated with chronic diseases such as heart disease, cancer, and arthritis"

    I hate the term "risk factor" (I know it's not your fault, it's the industry). When you read "risk factor" you should translate it to "correlated with". And as we all know correlation does not equal causation. If lack of omega-3 is correlated with higher occurrence of, say, heart disease. That does not mean that increasing omega-3 will lower the occurrence of heart disease. There could always be a third factor in there!

  2. Mike,
    I agree..."correlated with" is better...the third "correlation" seems to be the out of whack O6/O3 ratios...just eating more 03 will change the ratio, but since paleosophy (I made up that word, I hope, like it?)factors in, eating less grain and animals fed on grain also improves the ratio by lowering 06. Thanks for your comments...I need real scientists chiming in!