Eggs are a part of the breakfast table in many households. Whether it’s boiled, scrambled, poached or fried it’s a favored breakfast staple of so many women. But oftentimes women want to know is it safe to continue eating eggs while they are pregnant.
The answer is yes! Actually eggs are a must have diet for women who are pregnant due to its huge nutritional value.
Let’s find out why and how to eat eggs during pregnancy and what benefits do eggs offer to pregnant women.
Pregnancy increases a woman’s nutritional requirements. The need for nutrients like protein, omega-3 fatty acids, energy, Vitamins and minerals like iron, folate and zinc increases by many folds.
So, for all women the nutrient dense eggs are a great food option during pregnancy to keep up with the extra nutritional needs of the mum and the growing baby. Eating good nutritious food is vital for the mother as well as the child.
Is It Safe to Eat Eggs During Pregnancy?
It is completely safe to eat eggs for a pregnant woman as long as they are cooked well, and you are not allergic to eggs. It is better to eat fully cooked eggs when pregnant as pregnancy briefly weakens the immune system. Pregnant women are always more vulnerable to foodborne illness.
Always try and buy clean hygienic eggs. Avoid buying eggs that look dirty, unhygienic or are cracked.
How Many Eggs to Eat During Pregnancy?
Eggs are a great food that helps you meet the day to day nutritional requirements during pregnancy. One can easily enjoy a egg a day all throughout the pregnancy along with a healthy diet that includes lots of vegetables, carbohydrates, fruits, seeds, legumes and other protein and iron rich foods.
Eggs are nutrient dense food item that can provide a pregnant women and the baby with many nutritional benefits. There are more than 10 nutrients in eggs that helps can be very beneficial to the mom and the baby.
1. Rich Source of Protein
Eggs are an excellent source of protein. Eggs are actually the best low-cost protein dense food. One whole egg contains approximately 77 calories, with 6 grams of quality protein and 5 grams of healthy fat. Proteins are building blocks of the cells. High protein eggs can help in the development of the baby and provide the baby with the protein needed for healthy growth.
2. Fetal brain Development
Choline plays a vital role in the development of a healthy brain and nervous system functions. Intake of choline is very important during pregnancy and breastfeeding as it plays a vital role in fetal brain and spinal cord development. Eggs are one of the richest natural sources of choline. In 2018, the American Academy of Pediatrics recognized choline as a ‘brain-building’ nutrition and instructed the obstetrics and pediatricians to make sure that pregnant women and young children have adequate intakes of choline.
3. Contains Vitamin D, B and A
Eggs are fully loaded with minerals, nutrients and vitamins A, vitamin B12, vitamin B2, vitamin D, E, phosphorus, selenium, calcium, and more. All these vitamins are very beneficial for the health of the mother and proper eye, muscle and overall development of the baby.
4. Healthy Calories
One high protein whole egg contains about 70 calories. This high calorie content helps fulfil a good part of the everyday calorie requirement required by the mom and the baby to have good growth.
5. Good source of Iron, Zinc, Folate and Omega-3
Along with providing Iron, Zinc and Omega-3 eggs are also a very good source of antioxidants like lutein and zeaxanthin, which are vital for eye and vision development of the baby.
To get complete nutritional benefits of eggs during pregnancy while maintaining food safety, follow these tips:
- Cook all egg dishes.
- Check the best before dates on the egg packages.
- Avoid buying eggs with cracked or dirty shells.
- Buy antibiotic free eggs.
- Store eggs in the fridge.
Eating eggs during pregnancy is safe and healthy. Eggs are among the few natural foods that contain all the essential nutrients including proteins, fats, vitamins and minerals.
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