“Eggs can be part of a healthy, low-fat diet and are a great source of protein,” says registered dietitian Elizabeth Somer, author of “Eat Your Way to Happiness.” “You can eat up to six eggs per week.”

Eggs on the Brain
Years ago Americans used to eat plenty of omega-3s. Today, given our diet of highly processed foods, we don’t. Studies suggest that’s a cause for concern. Omega-3s have a remarkable impact on the body, especially as it relates to boosting brain health.

Omega-3 fatty acids are necessary for overall health but must be consumed from the foods, beverages or supplements we take, as our bodies cannot produce them. There are three key omega-3s: DHA (docosahexaenoic acid), ALA (alpha-linolenic acid) and EPA (eicosapentaenoic acid). DHA offers the broadest array of health benefits, including brain, eye and heart health. EPA has been shown to support heart health, and may also be beneficial for some autoimmune and inflammatory disorders while ALA has been shown to help lower the risk for heart disease.

Many egg producers are now offering omega-3 fortified eggs because the typical American consumes only 80 milligrams of DHA daily, far less than the daily recommendation of 200 milligrams of DHA omega-3. Some populations have even higher DHA recommendations – for example, at least 300 milligrams per day of DHA is recommended for pregnant and nursing women.

“Of the three key omega-3s, DHA and EPA are the big guns; even then, DHA is by far the most powerful because DHA can be converted to EPA in our bodies. DHA-fortified eggs are a great source for getting the DHA omega-3 our bodies need,” says Somer.

Some omega-3s naturally occur in eggs, but to achieve higher levels, egg producers fortify the hen’s diet with omega-3s. Two common sources used are chia and flaxseed, which are rich sources of the plant-based omega-3 ALA.

To increase DHA levels in eggs, a sustainable, vegetarian source of DHA omega-3 from algae called life’sDHA is now being used. Three egg producers offering algal DHA-fortified eggs are Oakdell Egg Farms, Gold Circle Farms and ISE America. These brands contain more than 100 milligrams of DHA per egg – two eggs would meet the suggested daily allowance for DHA.

Eggs of Every Color
Many supermarkets are now carrying brown eggs. According to the Egg Nutrition Center, the color difference is due to the specific breed of hen. Eggs may also come in speckled, even blue finishes, but there is no nutritional difference among the hues.

Recipes
Most recipes call for large eggs. If only small eggs are available, add an extra egg for every egg the recipe calls for beginning with two. Add two extra eggs for recipes calling for five or more. For jumbo eggs, use one fewer egg with recipes calling for three or more eggs.

Hard-cooked Eggs in Three Easy Steps
Hard-cooked eggs are an inexpensive and portable snack. Despite the more common name of “hard-boiled eggs,” it is better to hard cook them to ensure the yolks don’t turn green, which is harmless.

1. Use eggs that are a week to 10 days old as they are easier to peel than fresh eggs. Add enough eggs to line a small sauce pan so eggs are not prone to roll into one another and crack. Cover eggs with water. Heat on high until water is just to a boil and remove from burner. Cover pan.
2. Let eggs stand for 12 to 15 minutes.
3. Drain immediately to serve warm or cool in a bowl of ice water.

The American Egg Board recommends that eggs with shells on can be refrigerated for up to one week and to store them in their original carton to prevent odor absorption. Eggs should be consumed the same day they are peeled.

Recipes reprinted with permission from “Eat Your Way to Happiness” (Harlequin, 2009) by Elizabeth Somer.

Breakfast “Burritoville”:
Ingredients:
1 Mission Life Balance DHA-fortified whole-wheat tortilla
1 whole DHA-fortified egg
1 egg white
1 ounce reduced-fat cheddar cheese
3 tablespoons salsa
3 tablespoons chopped tomato
3 tablespoons chopped fresh cilantro

Directions:
Warm tortilla and fill with: one whole egg and one egg white, scrambled, cheddar cheese, salsa, tomato and cilantro.

Total DHA tally: 116 mg omega-3 DHA

Veggie Omelet:
Ingredients:
1 tablespoon Pompeian OlivExtra Plus with Omega-3 DHA
1/2 carrot, peeled and thinly sliced
1/4 cup broccoli pieces
2 tablespoons sliced yellow onion
2 medium whole DHA-fortified eggs
1 ounce grated cheddar cheese
Salt and pepper to taste

Directions:
Add the oil to a medium skillet and saute the carrot, broccoli and yellow onion over medium heat until heated through but still firm. Whip together eggs and salt and pepper to taste. Pour over vegetable mixture, top with cheddar cheese, cover, reduce heat to medium low, and cook until firm (about 15 minutes).

Total DHA tally: 232 mg omega-3 DHA.

The post Go Ahead, Be an Egghead: Fortified Eggs Benefit the Brain first appeared on The How Do Gardener.

“Hundreds of studies from prestigious groups like the National Institutes of Health and universities like Harvard and Tufts, repeatedly and consistently show that when you add omega-3-rich foods or supplements to the diet, you help to lower your risk for heart disease,” says Elizabeth Somer, a registered dietitian and author of “Eat Your Way to Sexy.” “One important step is making sure your diet is packed with heart-healthy omega-3s. The omega-3s in fatty fish, especially DHA, keep blood vessels squeaky clean and reduce inflammation. They lower heart disease risk; raise HDLs – the good cholesterol; help stabilize the heartbeat and reduce blood clots, thereby curbing the risk for heart attack and stroke.”

Somer answers some questions about heart health:  

Q: What are the main differences between “good fats” and “bad fats?”
A: We often hear that Americans eat too much fat, while people in other parts of the world aren’t eating enough. The truth is that, regardless of fat intake, very few people are eating the right fats. Fats to avoid are saturated and trans fats, which are solid at room temperature – like butter. In contrast, consuming polyunsaturated fatty acids – specifically omega-3s DHA and EPA found in fatty fish – are important for brain, eye and cardiovascular health.

Q: Doesn’t my body make all of the omega-3s needed to help maintain a strong heart?
A: Many experts have indicated that the omega-3 fatty acids DHA and EPA are essential nutrients due to the limited ability of our body to make enough of them and because of their beneficial health effects. That’s why we must get these nutrients from the foods we eat and supplements. The main dietary source of DHA and EPA is cold-water fish, such as salmon. Unfortunately, studies show the American diet includes far less than the ideal amount of DHA and EPA. For example, an average U.S. diet contains less than 100 milligrams of DHA per day. That is well below one expert’s recommendation of at least 220 milligrams of DHA per day. Studies show that the more omega-3s you consume, the healthier your heart.

Q: What if I don’t like eating fish – are there other ways to get DHA and EPA into my diet?
A: The most common sources of DHA and EPA omega-3s are fatty fish and fish oil. Interestingly, many people believe that fish produce their own DHA and EPA, but in actuality it is the microalgae in their food chain that make fish such a rich source of omega-3s. For those who do not eat significant amounts of fish due to dietary preferences, allergies, a vegetarian lifestyle or worries about potential ocean-borne pollutants, there are DHA/EPA supplements made from algae. One such supplement is Schiff MegaRed Plant-Omega, which is made from a vegetarian and sustainable source of DHA and EPA – algae. To learn more, visit www.schiffmegared.com.

Q: How much DHA/EPA should I get in my diet?
A: If you’re not getting at least two servings a week of salmon, mackerel, herring or sardines, and you’re not loading foods fortified with an algal-based DHA onto your plate, then make sure to take at least 220 milligrams of DHA in pill form. According to the American Heart Association, people with documented coronary heart disease (CHD) are advised to consume about one gram of EPA and DHA per day.

The post Don't Miss a Beat in 2012: Get the Facts About Fats and Heart Health first appeared on The How Do Gardener.