Boiled Eggs: A Healthy Food Choice for Pregnant Women

Boiled eggs are an excellent source of high-quality protein and are practical and easy to prepare. They are rich in essential minerals like calcium and iron, as well as vitamins such as vitamin A, making them beneficial during pregnancy.

Why Boiled Eggs Are Good for Pregnancy

• Supports Mother and Baby’s Body:
  One large boiled egg contains about 6.3 grams of high-quality protein, crucial for building the baby’s muscles, bones, and organs. Protein also helps strengthen the mother’s body, supporting growth and repair of the uterus, placenta, and blood vessels.

• Folic Acid:
  Eggs provide folic acid, important before and during the first trimester to produce red blood cells and reduce the risk of neural tube defects.

• Brain Development:
  Choline in boiled eggs supports fetal brain development, memory formation, and overall brain function, potentially reducing risks of brain and spinal cord defects.

• Eye Health:
  Egg yolks contain antioxidants lutein and zeaxanthin, which aid the development of the baby’s vision and may lower the risk of eye diseases for mother and child later in life.

• Bone and Teeth Development:
  Calcium and vitamin D in eggs support healthy bone and tooth growth in the fetus, with vitamin D enhancing calcium absorption.

• Mood Improvement:
  Vitamin B12 and protein in eggs help produce serotonin ("the happiness hormone"), which can improve mood and reduce stress and depression symptoms during pregnancy.

• Morning Sickness Relief:
  A protein-rich diet including eggs and dairy can reduce morning sickness by 58%, making boiled eggs a healthy breakfast option.

• Fighting Fatigue:
  Eggs provide iron (0.59 mg per large boiled egg) which helps combat pregnancy-related anemia and fatigue, maintaining energy levels throughout the day.

• Thyroid Function:
  Eggs are a natural iodine source, vital for thyroid health. Adequate iodine prevents miscarriage, fetal death, and hypothyroidism in the baby. However, pregnant women with cholesterol issues should avoid egg yolks.

Consumption Guidelines

• Pregnant women can safely eat up to two boiled eggs per day. This meets 13-20% of daily protein needs during pregnancy.
• Eggs must be fully cooked (boiled 10-12 minutes until yolk is firm) to avoid the risk of Salmonella infection, which can harm mother and fetus.
• Balanced nutrition with vegetables, fruits, complex carbs, and lean proteins should accompany egg consumption.