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    Home ยป Learn About Paleo & Keto Diets

    Omega-3 Eggs for Paleo and Keto: Healthy or Hype?

    Last Modified: Feb 24, 2023 by Paleo Leaper ยท This post may contain affiliate links ยท Leave a Comment

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    Omega-3 eggs are exactly what they say on the tin: eggs with extra Omega-3 fats in them.

    omega 3

    Benefits of Omega-3 fats

    Even though the Omega-3/fish oil supplement craze in the early 2000s was almost certainly overhyped, thereโ€™s still decent evidence that Omega-3 fats are anti-inflammatory and particularly good for brain health, mood, chronic inflammatory problems like arthritis, and pregnant or nursing mothers. Most people get way too much inflammatory Omega-6 fats and not enough anti-inflammatory Omega-3s. (Not sure what all these Omegas even are? Take a look at this quick explainer)

    The best โ€œnaturalโ€ dietary source of Omega-3 fats is fish - fatty fish like salmon, mackerel, and sardines provide tons of Omega-3s. But not everyone likes fish (and some people are allergic) - and just generally, there's a lot to be said for having than one dietary source of any particular nutrient, especially when itโ€™s something so important. Enter Omega-3 eggs.

    Omega-3 eggs: where do they come from?

    Omega-3 eggs are made just like normal eggs: they come from chickens in the ordinary way and they arenโ€™t tampered with or enhanced after the fact. The Omega-3s in the eggs come from the food that the chicken eats. Usually, the chickens are given extra flax seed, a plant source of Omega-3 fats. Other times, they get fish oil or algae, both natural marine sources of Omega-3s. Chickens may also be given extra antioxidants to protect all those Omega-3 fats theyโ€™re eating and then passing on to you. In a fun case of โ€œnutrients affecting each other,โ€ adding antioxidant-rich marigold powder apparently also boosts Omega-3 content.

    Just like the fat content of a motherโ€™s diet is reflected in her breast milk, the fat composition of a chickenโ€™s diet is reflected in its eggs: lots of flax or algae means lots of Omega-3s in the yolk. Think of it as the chicken eating fish oil so you donโ€™t have to. And it can dramatically increase the Omega-3 content of the finished product. According to this study, 3 regular eggs contain about 277 mg of Omega-3 fat, while 3 Omega-3 eggs contain about 777 mg, almost three times as much. Another way to put it, according to a different study, is that eating 3 Omega-3 eggs give you about the same amount of Omega-3 fat as youโ€™d get from a meal with fish.

    Research on Omega-3 eggs: healthy or hype?

    paleo 12eggs

    There havenโ€™t been a huge amount of studies specifically on Omega-3 eggs (as opposed to Omega-3s generally), but there is some evidence that Omega-3 eggs have benefits for cardiovascular health, especially triglyceride reduction and blood pressure:

    • This study found that, in healthy people, eating Omega-3 eggs reduced blood pressure, improved blood lipids (the reduction in triglycerides was particularly notable), and calmed inflammation.
    • In another study, researchers confirmed that Omega-3 eggs reduced triglycerides and systolic blood pressure (thatโ€™s the top number of the two in your blood pressure readings).
    • And another study confirmed that eating one Omega-3 egg per day had positive cardiovascular effects.
    • Finally, this group confirmed that Omega-3 eggs lowered triglycerides even in people with high cholesterol

    For nursing moms, eating Omega-3 eggs also increases the Omega-3 content of breast milk - with corresponding benefits for the baby.

    Most of these are pretty small studies, but they do offer at least a little bit of reassurance that money spent on Omega-3 eggs isnโ€™t completely going down the drain.

    Drawbacks of Omega-3 eggs

    The most obvious drawback of Omega-3 eggs to anyone who walks into a grocery store: theyโ€™re significantly more expensive. The higher cost of feeding the chickens all that flax and seafood translates into a higher cost for the eggs - unfortunately, that might put Omega-3 eggs out of financial reach for some folks.

    Due to the same Omega-3s that make them nutritious, they may also be more vulnerable to oxidation. Oxidation is damage to the fats that basically counteracts all their healthful properties. But donโ€™t stress - the study linked above suggests that youโ€™ll know immediately if the Omega-3s in your eggs are oxidized. Eggs with oxidized Omega-3s will have a fishy "off" smell that is easily detectable and pretty unpleasant. Even though the chickens do eat some seafood, Omega-3 eggs shouldn't smell like fish, especially not like fish gone a little off. If it smells like a normal egg and tastes like a normal egg, youโ€™re fine.

    The Upshot

    paleo EggMuffinCupTray

    Omega-3 eggs arenโ€™t โ€œnaturalโ€ in that itโ€™s not natural for hens to eat tons of algae and flax seed all the time. But itโ€™s hard to find any evidence that this particular minor unnaturalness actually causes any demonstrable harm to the people who eat the eggs.

    For people who canโ€™t or wonโ€™t eat enough fish, Omega-3 eggs might be a useful way to get some good Omega-3s into the daily routine without having to remember to take a supplement (or put up with the taste of cod liver oil, which is objectively disgusting). Plus, because the hens usually get more antioxidants as well as Omega-3s in their diet, the egg yolks of Omega-3 eggs may turn out darker yellow and more flavorful - and more antioxidant-rich. So in that sense, Omega-3 eggs give you some of the antioxidant benefits of real pastured eggs.

    Theyโ€™re definitely a dietary nice-to-have, and probably not as good as real farm eggs, but if youโ€™re struggling with inflammation issues or high triglycerides, the evidence suggests that Omega-3 eggs may be a helpful addition to a Paleo or keto diet.

    Do you eat Omega-3 eggs? If so, why did you choose them - and if not, why not? Let us know on Facebook or Twitter!

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