Benefits of Eating Eggs During Pregnancy

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The 2020-2025 Dietary Guidelines for Americans highlight eggs as a nutrient-dense food for pregnant and lactating women. With eight essential nutrients in one large egg, eggs are a perfect dietary choice for expectant mothers.

Choline Intake During Pregnancy

Choline is an essential nutrient for everyone’s health, but it’s especially critical during pregnancy and lactation to support infant and child brain development. Choline helps prevent birth defects and supports development of the brain and spinal cord. Research has demonstrated that higher maternal choline intake during pregnancy can improve an infant’s cognitive function—and impacts may extend into a child’s school-age years. One large egg has 150 mg of choline, which is 100% of an infant’s daily needs.

Additional Nutrients Found in Eggs

In addition to providing choline, eggs are also rich in protein, iodine, Vitamin B12, and carotenoids lutein and zeaxanthin – which are essential for eye health. Many of these nutrients are found in the yolk, so eating the whole egg is important for the health of both you and your baby.

Egg Food Safety

Expectant moms should take a few extra food safety precautions when preparing eggs. Start by washing your hands after handling raw eggs, and always cook eggs until the yolks and whites are firm. When cooking egg dishes, make sure the internal temperature reaches 160 degrees Fahrenheit. Expectant mothers may also consider enjoying eggs hard-boiled instead of soft-boiled, as well as over-hard instead of over-easy.

Egg Health Benefits when Introducing Solids   

The health benefits of eating eggs don’t stop after birth! Introducing eggs to kids’ diets as young as four months will continue to support brain development and offer additional health benefits.

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