As a registered dietitian specializing in fertility and prenatal nutrition, I often find myself emphasizing the importance of certain foods in supporting reproductive health and pregnancy. Today, I want to shine the spotlight on a humble yet incredibly nutritious and fairly inexpensive food: eggs. These versatile little wonders pack a powerful punch when it comes to fertility and pregnancy. A caveat, if you are expecting then make sure your eggs are fully cooked or pasteurized as raw or undercooked eggs can carry disease-causing organisms like Salmonella bacteria, which can cause food poisoning. Because pregnancy temporarily weakens the immune system, pregnant women are particularly vulnerable to foodborne illness.

Let’s delve into why eggs should be a staple in your diet if you’re trying to conceive or expecting.

Rich Source of Choline: Choline is an essential nutrient that plays a crucial role in fetal brain development and helps prevent neural tube defects. Eggs are one of the best dietary sources of choline, with one large egg providing about 147 mg, which is more than a quarter of the recommended daily intake for pregnant women. Research has indicated that children exposed to higher choline levels in utero may exhibit improved cognitive function, memory, and attention later in life. So go ahead and enjoy a serving (2 eggs) everyday in your diet to help meet your choline requirements to support your baby’s brain development right from the start.

High-Quality Protein: Protein is the building block of life, and it’s especially important during pregnancy when your body needs extra support for the growth and development of your baby. Eggs are an excellent source of high-quality protein with each egg containing 6 grams of protein and all the essential amino acids your body needs. This protein is not only beneficial for your health but also for your baby’s growth and development.

Packed with Nutrients: Eggs are a nutrient-dense food, meaning they provide a wide array of essential vitamins and minerals in proportion to their calorie content. In addition to choline and protein, eggs are rich in vitamins D, vitamin A, B12, and riboflavin, as well as minerals like selenium and iodine. These nutrients play various roles in supporting fertility, hormonal balance, and healthy pregnancy.

Omega-3 Fatty Acids: Omega-3 fatty acids are crucial for brain development and may help reduce the risk of preterm birth and low birth weight. While fatty fish like salmon are known for their omega-3 content, eggs from hens fed a diet rich in omega-3 sources, such as flaxseed, can also be a good source of these essential fatty acids. Look for eggs labelled as “omega-3 enriched” for an extra boost of these beneficial fats.

Versatility and Convenience: One of the best things about eggs is how versatile and convenient they are. Whether you like them scrambled, boiled, poached, or incorporated into dishes like omelets, frittatas, egg salad sandwiches, egg breakfast burritos, French toast, Shashuka or quiches, there are countless ways to enjoy eggs as part of a healthy diet. Plus, they’re budget-friendly and readily available, making them a practical choice for busy individuals and families.

Are you looking for more egg recipe inspiration to add to your weekly rotation? Look no further! Here are some unconventional but equally delicious and nutritious egg recipes shared by registered dietitians.

Looking for an omega-3 boost? Try this savoury Salmon and Spinach Quiche by Jenny Shea Rawn MS, MPH, RD. This smoky, custardy, and crave-able quiche is perfect for any time of the day and comes together quickly and easily with canned salmon, shallots, spinach, milk, eggs and a store-bought crust.

Craving something creamy? Try this Custard Oatmeal by Christina Iaboni, RD which comes together in about 15 minutes, easy to make and can be personalized by adding your favourite toppings!

Looking for make ahead snack or meal? Mini Veggie Strata Muffins by Lisa Andrews, MEd, RD, LD are loaded with your favourite veggies and can be frozen up to 3 months. To make this a complete meal, pull out  two mini muffins and enjoy with a side salad or a slice of whole wheat toast.

Have you tried quinoa for breakfast? Yep, not just a side dish with your lunch or dinner but a yummy breakfast option in this Quinoa with Chickpeas & Sumac by Maya Oueichek, MBA, RDN. This Mediterranean-inspired dish is loaded with fibre and protein to help manage your blood sugar and help you feel satiated. 

Like some heat? Enjoy these spicy, tangy and yummy Jalapeno Pickled Eggs by Sarah Harper, MS, RD. These make a great snack, can be added to a salad or overtop a steaming pot of ramen.

Incorporating eggs into your diet can be a simple yet effective way to support fertility and pregnancy. From providing essential nutrients like choline and protein to offering versatility and convenience, eggs truly are a nutritional powerhouse for reproductive health. Whether you’re trying to conceive or expecting, make sure to include eggs as part of your balanced diet to nourish yourself and your growing baby.