Tips to Eat Eggs Safely During Pregnancy

When pregnant, anything that goes in has to be double-checked, run by a doctor, and overcooked two times. However, eggs are always a point of contention. Many people do not know of the benefits eggs provide especially during pregnancy!

The suggested egg intake ranges from one to two eggs daily, depending on your cholesterol level. Each egg contains about 185mg cholesterol and the body needs around 300 mg daily. Eating eggs every day if one has high cholesterol can increase complications and should be avoided. The number of eggs to be consumed daily should be based on the cholesterol content in the remainder of your diet. To be on the safer side, the consumption of egg yolk should be limited to less than twenty eggs in a month. Most doctors recommend that pregnant women stick to only consuming egg whites.

While picking up eggs, one needs to be sure that the egg is stored in a hygienic place and is not prone to contamination. Most countries will have a certification mark on the eggs certifying them to be fit for consumption and free of any bacteria. Even while buying other food items, one should make sure to avoid items that are egg-based, as the source of these eggs can’t be verified.

In order to keep the eggs free from salmonella bacteria, it is important to store them properly. Always keep the eggs in a fridge, as it minimizes the chances of spoilage. Keep the eggs away from other food items and store them in a tray or the box other than the one in which they came in. Avoid using eggs with damaged shells, as they might contain dirt and bacteria.

  1. Eggs are great sources of protein. Proteins are building blocks of the cell and assist in the development of the baby. Eating an appropriate amount of eggs will provide the baby with the necessary amount of protein to augment healthy growth.
  2. Eggs aid in fetal brain development. Eggs contain choline, which is important for the growth and overall development of the brain. It prevents the baby from developing diseases like spina bifida and anencephaly.
  3. Eggs provide a good caloric intake. Each egg contains about 70 calories and helps fulfill a part of the daily calorie requirement necessary for the baby and the mother to have good growth.
  4. Eggs help to regulate cholesterol. Consumption of eggs will help to balance cholesterol deposits in the body. However, women should stick to egg whites and avoid eating egg yolks during pregnancy if they already have cholesterol issues.
  5. Eggs are rich in Vitamins A, D, E, K. Eggs contain these four fat-soluble vitamins, especially vitamin A. Vitamin A is an essential nutrient. It helps in normal growth and development during pregnancy, including the developing lungs, kidneys, heart, eyes, and other organs of the fetus
  6. Eggs contain other nutrients. Eggs are rich in antioxidants like lutein and zeaxanthin, which are important for eye and vision development. In addition, eggs also provide essential vitamins like Vitamin D, Vitamin B12, and Vitamin B2.
  7. Eggs promote hair growth. Egg are often referred to as ‘hair food’ as it imparts sufficient fatty acids, nutrients and protein to your hair. Eggs reduce hair loss, dandruff, breakage, and reduce damage.
  8. Eggs are filling. You might have noticed that eating eggs for breakfast may keep you feeling fuller for longer — that’s generally attributed to the high protein content in eggs.
Shoshi S.
Shoshi is a graduate from Stern College for Women in New York City. Her areas of interest include policy, non-profit organizations, and administration. During winter 2018, she was a White House intern. Shoshi has also interned at the Simon Wiesenthal Center in Los Angeles and at Save the Children in New York. As a millennial, Shoshi brings a young and fresh perspective to the worlds of pregnancy and lactation.

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