Amy's Nutrition Picks: Omega Confusion

Many different foods now have 'Omega-3' splashed across their packaging, but are these foods really beneficial?

There are many forms of omega-3 fats, but the forms that have been found to be beneficial to heart disease, eye health, memory, etc, are DHA and EPA. These forms are mainly found in fish. Unfortunately, most foods that are advertised to have omega-3 do not contain fish, so therefore do not contain the DHA or EPA form of omega-3. To determine whether a food actually contains DHA or EPA, look at the ingredient list on the food label. The ingredient list should include fish, fish oil, algal oil, or simply DHA or EPA. Eggs that claim to have omega-3 actually do have the DHA or EPA form. Remember though, for eggs or other foods that do actually contain DHA or EPA, the amount that they contain may be very low. Generally around 500-1000mg of DHA or EPA per day is recommended. Various omega-3 egg brands vary greatly, between 30mg and 300mg of DHA plus EPA per egg. A 3-oz serving of cooked salmon adds up much more quickly, as it contains about 1200-1800mg of DHA plus EPA.

Amy Cain, dietitian
(801) 476-2212