One does not need to stress on the importance and richness of nutrients loaded in eggs. They are quite abundant in several ranges of nutrients like proteins, minerals and fats. Eggs during pregnancy are among commonly recommended food for all the women, as they have several benefits and helps with fetal development as well. But how well do you know the right intake and ways one can eat eggs while pregnant?
Most of us take it for granted to eat healthy foods regularly but do not understand the full chart. This guide on eating eggs while pregnant will glance at you on not only the benefits but also possible side-effects, how to choose the right eggs and precautions one must remember.
Is it safe to Eat Eggs During Pregnancy?
The common question most of the expectant mothers ask is, can pregnant women eat eggs? Eggs are entirely safe and good to be consumed for pregnant ladies. One does not need to hesitate in any case to eat eggs. They are loaded with proteins, abundant minerals, vitamins, omega acids which are great for the baby’s brain and overall development. But make sure that the eggs are never uncooked when being consumed. They should be thoroughly cooked and shouldn’t be raw. Having uncooked or unpasteurized eggs may lead to miscarriage, premature delivery or stillbirth.
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Benefits of Eating Eggs During Pregnancy:
There are several benefits and effects associated with the regular consumption of eggs for pregnant ladies. Eggs are not at all bad to eat while pregnant, and one must not under weigh the importance of this food.
1. Protein:
Eggs are a vibrant source of proteins that are considered essential during the crucial months of pregnancy. It is during these months when the baby needs nutrients for growth and development. Proteins are the very building blocks of the cells of your growing baby. So, having one or two eggs, in a day, while you are expecting is good for you and the fetus.
2. Brain and Neural Development:
For proper neural development, you need to eat plenty of multi-vitamin rich food and minerals. Two essential nutrients that eggs are rich in happen to be: Choline and Omega-3 fatty acids. Both of these help in preventing the development of neural tube defects in the fetus. You can also expect your baby to have a sharp memory if you regularly consume eggs while pregnant.
3. Balanced Diet:
Provided that you are pre-pregnancy, Cholesterol levels are controlled, and the lipid profile gets favourable; it is indeed good to have an egg or two during pregnancy. This ensures that you are consuming a balanced diet, high on energy and low in the levels of saturated fats. However, if your cholesterol levels are on the higher side, it is best if you avoid egg yolk.
4. Calories:
During, Pregnancy, all women need nearly 200 and 300 calories more than what they eat on average on a particular day. This helps to prevent energy deficit and allows your body to adjust efficiently to the increased energy requirements of your body. One Egg contains roughly around 70 calories that are healthy for meeting the daily requirement.
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5. Regulates Cholesterol:
Consuming eggs regularly for pregnant women helps balance and also restrict the higher cholesterol levels in women. If you are assuming that eggs have fat, then one must note that they belong to the section of ‘good fat’ which are recommended for expectant mothers. However, if you have very higher cholesterol levels, then it is recommended to skip eating egg yolk.
Side Effects of Eating Eggs While Pregnant:
Just not it, besides the benefits, it is essential that the expectant mothers also note possible dangers and side-effects of eating eggs at this phase.
- Never eat raw or uncooked eggs. They can cause several concerns such as food poisoning, fever, diarrhea and abdominal pain for those who are pregnant.
- One may also build up massive levels of cholesterol due to uncooked eggs. Always test your cholesterol levels and consult with the doctor before the regular intake.
- If you are prone to allergies, there are chances of such reactions, such as hives, skin rashes, and nasal congestions.
How to Choose Eggs to Eat While Pregnant?
Though these foods are richly packed with high nutrition values, one must choose the right eggs while shopping. Here are some clues.
- Always check for the expiry date and manufacturing date.
- If there are shells that are cracked, do not buy them. They may be loaded with bacteria or infected too.
- Always use eggs after setting it out at room temperature for a while. Never use directly from the refrigerator.
- Make sure eggs are always fresh. If eggs float in water, they aren’t fresh. You must not consume them. On the other hand, if eggs sink, then they are considered fresh.
- If you have access to poultry, try to buy only organic eggs directly than using ones from the market. The latter may always have chances to be medicated with antibiotics or hormones.
How to Include and Eat Eggs During Pregnancy Diet:
According to the United States Food and Drug Administration (FDA), here are the best way to include eggs in your diet.
- Make sure you always boil eggs for at least seven minutes to make sure it is cooked.
- Do not consume eggs unless the white portion becomes solid. This rule applies even while frying.
- Add them up with colourful veggies to make them more delicious as well as nutritious. You can also eat omelette during pregnancy, as you wish, but within the limited quantity as recommended.
Precautions to Avoid Bacterial Infections:
- If you choose to eat eggs, you should prevent Raw or undercooked/semi-boiled eggs. Make sure that the eggs that you eat are hard-boiled ones during pregnancy, and both the egg white and Yolk have hardened. This ensures that the Salmonella bacteria, which might lead to food poisoning dies and the mother is saved from all the unpleasantness of abdominal pain, nausea, and loose motions.
- Avoid Egg Yolk in Case of High cholesterol or Avoid Eggs Altogether.
- You should avoid products made up out of raw eggs during pregnancy, such as sorbet, ice cream, meringue, mousse, mayonnaise etc.
- Do not consume runny eggs during pregnancy time.
- Before you decide on eating eggs during pregnancy, please make sure that you choose only the pasteurized eggs that too after checking the expiry date and best before. Avoid cracked or discoloured eggs. You could also perform the float test to ensure that eggs have not gone bad. If the eggs float in water, drop the idea of buying those.
- Always store eggs in the central area of the refrigerator where the temperature is consistent.
- Do not use hard-boiled eggs from the fridge beyond three days.
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How Many Eggs is it Okay to Eat During Pregnancy?
Women with normal cholesterol levels can consume one to two eggs. The daily intake entirely depends on the cholesterol level in your body and the health condition. In case your levels are normal, four eggs a week would do.
Make sure you always consume eggs, which are within a month after they are laid. If you already cooked an egg recipe, do not store it and eat the next day. Consuming them immediately would be wise.
Hope this article on eating eggs during pregnancy gave you a good glimpse of dos and don’ts at this time. Always follow the instructions and take advice from health care providers for the best results. Share your thoughts, too we love to hear from you!
It is best recommended to consume eggs as per the quantity recommended by your health care professional. Further, if you have any health complications, always have a word with your doctor before following the general tips and suggestions.
Frequently Asked Questions and Answers:
Q1. Can I eat raw and uncooked eggs during pregnancy?
Ans: At the time of pregnant, the expectant mothers are not advised to eat raw, runny, or uncooked eggs in any case. They may be giving fever, diarrhea, vomiting and other complications.
Q2. What is the shelf life of eggs before and after cooking?
Ans: A laid egg should be consumed before 28 days. However, once you boil the eggs, do not store them for more than three days at all in the refrigerator.
Q3. Is eating eggs during pregnancy, at all first, second, and third trimester safe?
Ans: Eggs can be consumed at all trimesters of pregnancy. However, as required, the quantity can be limited. According to your health and cholesterol levels, this can be determined through your doctor.
