Omega-3 Fatty Acids

Omega-3 fatty acids are essential dietary nutrients that we must get from food since our body can't make them. Omega-3 fatty acids are polyunsaturated fatty acids. They are required for normal growth and development, and good vision.

Omega-3 fatty acids have been shown to reduce plasma triglyceride levels³⁶, and have been associated with a reduced risk of heart attacks³⁷ and recurrence of myocardial infarction.³⁸ Omega-3 fatty acids could even be critical nutrients in human neonatal development.³⁹

Omega-3 fatty acids have specific health benefits related to heart disease prevention because they play a role in decreasing the clotting activity of platelets in the blood.⁴⁰

Omega-3 fatty acids are found in foods including canola and soybean oils, flax seed, fatty fish (such as herring, mackerel, salmon and trout), fish oils and fish oil concentrates.³⁶ Omega-3 enriched eggs, produced from hens fed diets containing ground flax seed, provide an alternative dietary source of omega-3 fatty acids.⁴¹

In 2002, Health Canada and the National Academy of Sciences developed new recommendations for the requirements of omega-3 fatty acids. The daily recommendation is dependent upon age and gender. Men aged 19 to 70+ should consume 1.6 grams of omega-3 fatty acids daily. Women aged 19 to 70+ should consume 1.1 grams daily.⁴² This level of omega-3 fatty acids can be reached by eating six omega-3 eggs or two fish meals per week.

• Choose fatty fish (herring, mackerel, salmon and trout) at least twice a week.
• Include canola or soybean oil in your diet in the form of salad oil or non-hydrogenated soft margarine.
• Try omega-3 enriched eggs as an alternative to fish.
• Have whole grain breads made with flax.
• Enjoy a wide variety of foods to ensure a balance of nutrients.

These relatively new eggs are now available across Canada under a variety of brand names. Egg producers feed the hens a diet high in flax seed, which is a good source of omega-3 fatty acids. The fatty acids are then transferred into the egg. As a result the fat profile of these eggs is slightly different than regular eggs. Omega-3 enriched eggs have a higher level of unsaturated fat and omega-3 fatty acids. The total fat content remains the same. The cholesterol level is slightly lower but it is incorrect to refer to these as low cholesterol eggs. Vitamin E is added to the feed as an antioxidant for the omega-3 fatty acids.

Omega-3 enriched eggs are the same as the "classic" egg we all know except they contain higher levels of the polyunsaturated fat and vitamin E. The amount of cholesterol is similar but they have a higher level of omega-3 fatty acids. These products are sold under a number of brand names across Canada. Omega-3 enriched eggs are developed by changing the feed ration of the hens so that it contains 10 - 20% flax seed. Flax seed is a good source of omega-3 fatty acids.

For more information, click on the Omega-3 Fatty Acid FAQ.

Most of the omega-3 eggs that are on the market today are large size eggs. The weight categories are the same for regular eggs and omega-3 enriched eggs. In Canada, Grade A large size eggs cannot weigh less than 56 grams (weight includes shell).

The omega-3 enriched egg is only slightly lower in cholesterol and therefore should not be considered to be low in cholesterol. The primary difference is the higher level of omega-3 fatty acids. These omega-3 fatty acids are the same type of fat found in fish and are thought to lower the risk of heart disease for some people.

Yes. 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 following table shows different families of fatty acids and their food sources.

Family Name	Common	Name Source
Omega-9	Oleic acid	Canola, olive, and peanut oils Animal products Avocado
Omega-6	Linoleic acid	Corn, safflower, soybean, cottonseed, and sunflower oils
	Arachadonic acid	Animal products
Omega-3	Alpha-linolenic acid	Canola and soybean oils Some nuts Flax seed
	Eicosapentaenoic acid	Fish
	Docosahexainoic acid	Fish

Before you focus on the different types of fatty acids in your diet, reduce your total fat intake. Cutting back on fat 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 high fat meats and dairy products and trans fatty acids found in shortenings, certain margarines and products containing hydrogenated oils. Trans fatty acids are a by-product of hydrogenation, the process used to change liquid oils into a spread or solid. Choosing polyunsaturated and monounsaturated fatty acids over these fats helps reduce the risk of heart disease. For more information on trans fatty acids click on the Fat FAQ.

Health Canada's Nutrition Recommendations encourage Canadians to reduce the level of fat in their diet to 20 - 35% of energy.

Suggested proportion of dietary fat is based on an average daily energy consumption.⁹

Gender	Fat	Omega-3
Males	60 - 105 grams	1.6 grams
Females	45 - 75 grams	1.1 grams

One omega-3 egg can provide approximately ¹/4 to ¹/3 of the recommended intake of omega-3 fatty acid. Just as some consumers prefer brown eggs over white eggs, some will select
omega-3 eggs over the classic egg.

For more information on eating less fat, click on the Fat FAQ and the Low-Fat Cooking FAQ.