Eggs are a nutritional powerhouse. They get some bad press now and then (and I know our acupuncturist doesn’t care for them), however, as a tool for good nutrition in pregnancy, they can do a lot of good over the 40ish weeks a mom is building a new human being.
The Brewer Diet teaches that a mother should eat two eggs a day as part of a high protein, whole food diet. *gasp* TWO EGGS A DAY!
Yes – because pregnancy is a unique time in a woman’s life when the whole food she eats is being put to use immediately and for the unique purpose of growing a new person. In his video, “Nutrition in Pregnancy”, Dr. Brewer says that we are not talking about eating two eggs a day for the rest of your life – his recommendation is simply for the length of pregnancy.
This post is an expansion of a handout from a Bradley Method® that we provide to our students. I want to present this information for a couple of reasons:
Why eggs are so important for you and your growing baby:
A to ZINC
In this section, you can find the nutritional components found in an egg, plus some alternative sources for that particular nutrient if you need some ideas.
Vitamin A is necessary for the growth and repair of body tissues. It is important for eye health. Anti-infection vitamin: it fights bacteria and infection. In addition, it aids in teeth and bone formation.
Alternatives: liver, milk, carrots, green and yellow vegetables, broccoli, potatoes, pumpkin, yellow and orange fruits
B vitamins in general are important for making blood, for keeping your immune system strong and for helping your body use energy.
Vitamin D: contributes to bone strength by encouraging the absorption and metabolism of calcium and phosphorous
Alternatives: Milk, fatty fish, egg yolks, sunshine
Calcium: important for the development of strong bones and teeth. Assists normal blood clotting, muscle action, nerve function, and heart function.
Alternatives: Yogurt, milk, cheese, dark green leafy vegetables, canned fish with bones, fortified juices
Cholesterol: it is a prime supplier of life-essential adrenal steroid hormones, such as cortisone, and sex hormones. Aids in the metabolism of carbohyrates.
Alternatives rich in omega-3 fatty acid: chia seeds, flax seeds, broccoli, spinach, kale, spring greens, cabbage, parsley, Brussels sprouts, walnuts
Choline: for fetal brain development. The National Academy of Sciences recommends increased choline intake for pregnant and breastfeeding women. Two eggs - including the yolks - contain about 250 milligrams of choline, or roughly half the recommended daily amount.
Alternatives: chicken, turkey, scallops, shrimp, grass-fed beef, sardines, collard greens, swiss chard, cauliflower
Folic Acid/Folate: is important in hemoglobin, formation of red blood cells and proper brain function. Essential for the growth and reproduction of all body cells. Helps produce and maintain all new body cells
Alternatives: liver, mushrooms, green leafy vegetables, spinach, broccoli, orange juice, whole wheat bread, beans
Iron: is an important mineral because it helps existing and new cells grow, helps blood carry oxygen through the body, helps strengthen muscles
Alternatives: liver, seafood, lean meat, poultry, cereal, dried beans, egg yolks
Lutein and Zeaxanthin: these are antioxidants. The macular pigment of the eye is rich in carotenoids, primarily lutein and zeaxanthin. In fact, macular pigment is mostly lutein and zeaxanthin, two substances that act as antioxidants. By increasing dietary intake of lutein and zeaxanthin, one may minimize the risk of developing Age Related Macular Degeneration. It seems that adding these specific nutrients to your meals may not only sidestep macular damage by free radicals, but they also strengthen macular tissue
Alternatives: kale, spinach, turnip greens, collard greens, romaine lettuce, broccoli, zucchini, corn, green peas, Brussels sprouts
Magnesium: builds strong bones & teeth, regulates insulin & blood sugar, enzyme function. Although eggs are not a significant source of magnesium, every little bit counts towards your healthy mom, healthy baby outcome!
Alternatives: spinach, pumpkin seeds, soybeans, brazil nuts, brown rice, artichokes, dates, wild salmon
Potassium: aids in the fluid and electrolyte balance of your body's cells. Potassium is also important in sending nerve impulses, helping your muscles contract, and releasing energy from protein, fat, and carbohydrates.
Alternatives: white beans, dark leafy greens, baked potato with skin, dried apricots, baked acorn squash, yogurt, fish, avocados, white mushrooms, bananas
Sodium: regulate fluids, maintains the acid-base balance of blood, and helps nutrients cross cell membranes. HERE is a link instead of a list for this one because I am going to make a suggestion instead. The most common source of sodium is salt. I encourage you to find foods that have aluminum-free salt. Instead of eating salty junk foods that are not part of a whole food diet, find a good table salt that you can use in your cooking and salting your food to taste. Did you know salt is a yes?
Zinc: promotes cell reproduction, tissue growth and repair.
Alternatives: red meats, poultry, fish, beans, nuts, whole grains, oysters, dairy
Maybe you are convinced…so now what else can you do with eggs besides scramble, fry or boil them?
I hope you are inspired to add some eggs to your diet, starting today.
What is your favorite way to add eggs into your daily fare?
More about the B2 (riboflavin) and pre-eclampsia connection http://www.ncbi.nlm.nih.gov/pubmed/10862839
More about Vitamin B5
More about Vitamin B12
More about magnesium
Read more about cholesterol
Top 10 lists of Vitamin and Mineral Sources http://www.healthaliciousness.com/most-nutritious-foods-lists.php
It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation. Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided. This blog contains information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained on this blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.