Are Eggs Safe To Eat During Pregnancy?
Are you worried about eating eggs because you've been told they can cause high cholesterol or food poisoning?
After all the confusion around eggs and their impact on cholesterol over the years, research shows eggs DO NOT contain the ability to affect blood cholesterol levels. In fact, the Australian Dietary guidelines recommend eating 1-3 serves of eggs per week and 3-4 serves per week during pregnancy. (One serve equals two eggs).
Food safety concerns over eggs have been overstated again and again, especially to pregnant women.
You can reduce the risk of food poisoning by cooking eggs thoroughly and also by consuming organic eggs.
Eggs from organic chickens raised on pasture are healthier and more nutrient-dense than conventionally-produced eggs. Research shows organic farms have a 7-fold lower rate of Salmonella infection compared to commercial producers.
Organic eggs are one of the most convenient, versatile and nutritious superfoods; especially during pregnancy.
They can be consumed as a snack or part of a main meal, and are an excellent source of protein and choline as well as many other vitamins and minerals.
Choline is essential during pregnancy and, just like folate, has the power to promote normal brain development and prevent neural tube defects in your growing baby.
Choline is particularly important during pregnancy to ensure proper development and functioning of your baby’s nervous system.
Choline is found in high amounts in the egg yolk and it is recommended pregnant women consume at least 450mg (and up to 930mg) of choline per day.
Two eggs a day will meet half of a pregnant woman’s daily choline needs.
With this information in hand, you can put the worries about cholesterol and food poisoning aside and regularly enjoy eggs, and all their nutritional benefits, as part of your pregnancy diet.
N.B. If eggs are off the menu due to an allergy or dietary preferences, we encourage you to consider taking a choline supplement, such as choline bitartrate or sunflower lecithin. Your diet and supplement combined should provide between 450mg to 930mg of choline per day during pregnancy.
Recipes
Stuck for ideas of how to include eggs in your pregnancy diet? Here are some of our favourite egg recipes:
Roasted Vegetable Frittata Muffins
For more nourishing and delicious recipes grab a copy of our free e-book or join The 40 Weeks Program.