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Egg Nutrients from A to Zinc
Posted on January 20, 2013 at 1:40 PM |
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
MENU IDEAS 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? LINK LIST 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
Disclaimer:
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®. |
Categories: Breastfeeding, Nutrition, Pre-eclampsia
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nutrition for breastfeeding
9:29 AM on March 4, 2013
What an amazing blog on pregnancy.Thank you for sharing this information with us.

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talafot
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ellytris
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bijtaki
5:52 PM on February 13, 2022
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