1. Convince you to try to at least try to eat eggs during pregnancy.  Two eggs a day sounds like a lot to some people, especially when you do not like the flavor, texture or smell.  By looking at some of the 20 nutritional components and the benefits they provide to you and baby, I hope you will be inspired to at least try working them into your diet.
2. For the mamas with egg allergies.  Although you won’t be able to simply eat two eggs like some of us can, I have listed alternative foods after each nutritional component so that your body is getting the benefit from a different source.

• Eggs are a good source of the highest quality protein, which helps to support fetal growth. 
• Eggs also have B vitamins that are important for normal development of nerve tissue and can help reduce the risk of serious birth defects that affect the baby's brain and spinal cord development. 
• The type of iron in eggs (a healthy mixture of heme and non-heme iron) is particularly well-absorbed, making eggs a good choice for pregnant and breastfeeding women who are at higher risk for anemia. 
• Eggs are an excellent source of choline, a little-known but essential nutrient that contributes to fetal brain development and helps prevent birth defects. The National Academy of Sciences recommends that pregnant women consume 450 milligrams of choline per day and that breastfeeding women consume 550 milligrams per day.  Eating two eggs a day gets you halfway there! 
• Eggs are a source of antioxidants.  Antioxidants reduce harmful free radicals in various parts of the body. Free radicals (bad guys!) play a role in a variety of diseases: macular degeneration, cancer and heart disease 
• The yolk includes healthy monosaturated and polyunsaturated fats and almost half of the high-quality protein found in eggs    

Thiamin (B1): aids in the conversion of carbohydrates into glucose, required for breakdown of fats and protein, maintain the muscle tone along the wall of the digestive tract and promote the health of the nervous system, skin, hair, eyes, mouth, and liver, improves the body to withstand stress 

Alternatives: Whole grain, fortified cereals, wheat germ, organ meats, eggs, rice, pasta, berries, nuts, beans, pork

Riboflavin (B2): bone, muscle & nerve development.  It is an essential vitamin that helps your body produce energy. B2 promotes growth, good vision, and healthy skin, and it's important for your baby's bone, muscle, and nerve development. Riboflavin is a water-soluble vitamin, which means your body doesn't store it – you'll need to get enough each day.  There's some evidence that women who don't get enough riboflavin may be at greater risk for preeclampsia.

Alternatives: dairy products, meats, poultry, fish, fortified cereals

Niacin (B3): brain development.  Niacin - too much in first tri-mester may lead to birth defects, cannot overdose by eating it - the danger is in supplements

Alternatives: meats, fish, milk, poultry, peanuts

Pantothenic Acid (B5): “...helps to form red blood cells, nuerotransmitters, fats, proteins, carbohydrates, antibodies, lipids and more,” benefits HERE  Alternatives: Eggs, liver, salmon, yeast

Pyridoxine (B6): helps carbohydrate, fat, and protein metabolism.  Aids antibody formation.  Helps maintain balance of sodium and phosphorus. 

Alternatives: chicken, liver, pork, whole grains, vegetables, nuts

Biotin (B7): metabolic function: processes nearly every type of food that you ingest, including carbohydrates, protein and fat

Alternatives: Liver, mushrooms, peanuts, egg yolk 

Cobalamin (B12): “plays a vital role in normal brain and nervous system functioning, as well as the formation of red blood cells.” More HERE 

Alternatives: Liver, milk, eggs, fish, cheese, meat

• Omelet: you can add any of the alternative vegetables listed above and boost your intake of essential vitamins and minerals.  Skip, or skimp on the cheese, especially if you are going to add in leafy greens – dairy inhibits iron absorption. 
• Hide: Eggs can be used to make French toast, or use them in your pancakes.  You can up your potassium by making a banana pancake recipe – yum! 
• Bake: Our students with a sweet tooth add an extra egg or two to the recipes they are making.  While it makes the end result a little denser, it doesn’t change the flavor – bake away!! 
• Quiches: they are surprisingly easy to make, and again, you can add in just about any ingredient to make a yummy meal that yields leftovers for another meal or two. 
• Salad: Easy to crumble boiled eggs on top of any salad, or even make an egg salad to eat with lettuce wraps or as a sandwich filling.    

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