Globally, people recognize eggs as a dietary staple because of their nutritional richness. Moreover, they have been gaining attention for their potential benefits during pregnancy and lactation. However, the question of how many eggs one should consume per day during pregnancy is a common concern. In this guide, read on to know about the benefits of eggs during pregnancy and provide general recommendations for incorporating them into a healthy, balanced diet.
Benefits of Eggs during Pregnancy: Nutrient Composition
The chicken embryo develops with the support of the design of eggs. Thus, by providing essential nutrients in varying compositions within the yolk, white, and shell, eggs play a crucial role. In fact, with an average of 75 calories, a single egg packs 7g of high-quality protein. Furthermore, it contains 5g of fat, including 1.6g of saturated fat. Additionally, eggs are rich in an array of vitamins, minerals, and carotenoids.
Contribution to Maternal and Child Nutrition
During pregnancy, the rapid growth of foetal and child cells demands a steady supply of nutrients. Eggs during pregnancy provide an ideal combination of essential macronutrients, particularly protein with a high digestible indispensable amino acid score.
Impact on Breast Milk Composition
Consuming eggs during lactation enhances breast milk composition. In fact, it is particularly rich in choline and other water-soluble vitamins. Adequate intake of these nutrients is crucial for ensuring breast milk adequacy and optimal development of breastfed children.
Role in Brain Development and Function
The Lulun Project in Ecuador demonstrated that early childhood consumption of eggs positively influenced biomarkers associated with improved brain development. Eggs are a source of essential fatty acids like DHA, critical for early brain growth and visual acuity. The nutrient content of eggs, including choline, contributes significantly to meeting the Recommended Dietary Allowance (RDA) for pregnant and lactating women, as well as young children.
Additionally, nutrients like DHA, choline, and vitamins A and B12 play key roles in neurogenesis, neurotransmission, and cognitive function, highlighting their importance in brain health.
General Recommendations
While there isn’t a one-size-fits-all answer to the question of how many eggs to consume during pregnancy; general guidelines can help expectant mothers make informed choices. The American College of Obstetricians and Gynaecologists (ACOG) suggests that pregnant women include a variety of protein sources in their diet, and eggs can be a part of this diversity.
As a rough guideline, consuming one or two eggs per day can offer valuable nutritional benefits. This recommendation takes into account the need for a balanced intake of protein, vitamins, and minerals during pregnancy.
Cooking Precautions
To reduce the risk of foodborne illnesses, pregnant women should ensure that eggs are thoroughly cooked. Further, raw or undercooked eggs may harbour harmful bacteria like Salmonella.
Consultation with Healthcare Providers
It’s essential for pregnant women to consult with their healthcare provider or a registered dietitian to determine their specific dietary needs. Individual health conditions, lifestyle, and preferences can influence nutritional requirements, and personalized guidance ensures optimal health for both mother and baby.
To Conclude
Incorporating eggs into a well-balanced diet during pregnancy can be a nutritious choice, offering a range of essential nutrients. However, moderation and variety in protein sources are key. By considering the nutritional benefits of eggs during pregnancy expectant mothers can make informed decisions to support a healthy pregnancy.
