Pregnancy is a phase when a woman’s body needs the best possible nutrition to support her own health and her baby’s development. But, when it comes to the right food that can deliver most of a pregnant woman's requirements as not every food can do the same. But, here’s the good part: Eggs are naturally a great superfood which contains all essential nutrients that support healthy growth and development for the baby.
Eggs offer great nutrition content that support fetal development, boost maternal health, and help maintain energy levels throughout the pregnancy journey. But, have you ever wondered what are those top 5 nutrients that are present in eggs that a pregnant woman really needs? In this blog, we’ll dive deeper into the top 5 nutrients in eggs and how it helps them.
Top 5 nutrients found in eggs that support healthy pregnancy
When a woman expects a baby, she goes through several health checkups to understand what she should be eating or avoiding for a safe pregnancy. As her month time has increased, many around her advise her for the best nutrition. Among the food, egg are the best superfoods which contain almost all the essential nutrients that a pregnant woman needs for her baby’s growth and development.
These essential nutrients are as follows:
Choline: Essential for Brain & Spinal Development
Choline is one of the most vital nutrients during pregnancy, yet many women unknowingly fall short of their daily requirement. This nutrient plays a central role in fetal brain development, memory function, and overall cognitive growth. It also supports the formation of the baby’s neural tube, which later develops into the brain and spinal cord.
Each large egg provides around 147 mg of choline, making eggs one of the richest natural sources. Since not many foods contain this much choline, including eggs regularly becomes an easy and effective way for pregnant women to meet their rising choline needs. Choline has also been linked to improved metabolism, better placental functioning, and long-term memory development in the child.
Protein: The Building Block of Growth
During pregnancy, protein requirements automatically increase because the body is constantly building and repairing tissues for both the mother and the baby. Protein supports the development of fetal organs, muscles, skin, and cells, while also helping the mother maintain her muscle mass and energy levels.
One egg contains around 6-6.5 grams of high-quality protein, including all nine essential amino acids. This makes eggs a superior protein source compared to many other foods. High-quality protein also helps stabilize blood sugar levels, keeps hunger in check, and supports healthy weight gain throughout pregnancy. Since fatigue is common during pregnancy, the steady energy release from protein becomes especially beneficial.
Folate (Folic Acid): Critical for Preventing Birth Defects
Folate also known as folic acid is one of the most important nutrients during early pregnancy. It plays a crucial role in the formation of the neural tube, which later develops into the brain and spinal cord. Adequate folate intake reduces the risk of birth defects such as spina bifida and anencephaly (major birth effect).
Eggs contain approximately 24 mcg of folate per large egg, which adds to the daily requirement usually fulfilled through supplements. Consuming foods naturally rich in folate, like eggs, provides a nutritional back-up to support healthy fetal development, especially during the first trimester. Folate also helps form red blood cells and supports DNA synthesis, both of which are essential for a growing baby.
Vitamin D: Strengthening Bones & Immunity
Vitamin D is another nutrient that many pregnant women are deficient in. It plays a powerful role in supporting fetal bone development, as it helps the body absorb calcium more efficiently. Adequate levels of vitamin D during pregnancy are also linked to stronger maternal immunity and reduced risks of complications such as preeclampsia and preterm birth.
Eggs naturally contain Vitamin D, especially the yolk, which makes them one of the few food sources providing this essential nutrient. This becomes even more important for women who do not get enough sunlight or are at risk of deficiency. Vitamin D also supports muscle function and contributes to the baby’s skeletal strength.
Omega-3 Fatty Acids (DHA): Fuel for the Brain & Eyes
Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are essential for the baby’s brain, eye, and nervous system development. DHA plays a significant role in forming neural connections, enhancing memory, and supporting long-term cognitive abilities. It also contributes to the baby’s visual development and overall coordination skills.
Each large egg provides around 0.03g of DHA, and omega-3 enriched eggs contain even more. DHA intake during pregnancy has also been linked to improved infant immunity, healthy birth weight, and reduced risk of preterm birth. Including eggs in the diet ensures a steady supply of this important fatty acid during the baby’s most crucial developmental phases.
Conclusion
Eggs are one of the most nutrient-dense foods a pregnant woman can include in her daily diet. They are rich in choline for brain development, protein for tissue growth, folate for preventing birth defects, vitamin D for bone strength, and omega-3 fatty acids for cognitive and visual development. Together, these nutrients create a nutritional powerhouse that supports both the mother and the baby throughout pregnancy.
What’s more, eggs are affordable, versatile, and easy to prepare, making it a simple option for expecting mothers to meet their increased nutritional needs. Whether boiled, scrambled, poached, or added to wholesome dishes, eggs truly deserve their reputation as a pregnancy-friendly superfood. By incorporating them regularly, women can ensure they are giving their bodies and their growing babies the right foundation for a healthy journey ahead.
Frequently Asked Questions (FAQs)
What eggs should a pregnant woman eat?
Pregnant women should eat fully cooked, pasteurized, free-range or omega-3 enriched eggs. This ensures eggs are free from bacteria and have boosted DHA/vitamin D. Always consult your doctor for personalized guidance.
What foods help a fetus grow?
Eating foods such as eggs, leafy greens, salmon, legumes, nuts, avocados, sweet potatoes, yogurt, whole grains, and berries. This helps a fetus grow as it provides protein, folate, omega-3s, iron, and calcium for optimal fetal growth.
How do I make sure my fetus is healthy?
It is always recommended to attend regular prenatal checkups, eat nutrient-rich foods like eggs/greens, and monitor fetal movements. Always follow doctor advice, avoid smoking/alcohol, and manage weight gain to ensure the fetus stays healthy.
What is the 5 3 1 rule in pregnancy?
The 5-1-1 rule in pregnancy means going to hospital when contractions are 5 minutes apart, last 1 minute each, for 1 hour, signaling active labor (after 36 weeks).