5 Amazing Health Benefits Of Duck Meat During Pregnancy

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Duck meat is a delicacy that is savored all around the world. However, if you are a meat lover and pregnant, you may be questioning the food safety of every meat, including eating duck meat during pregnancy.

Duck meat is rich in protein and has been known to impart several pregnancy benefits. When cooked properly and consumed hygienically, it can help you lead a healthy pregnancy by improving your metabolism besides other benefits. If you are craving duck meat while pregnant, read on to know about its safety and beneficial properties.

What Is Duck Meat?

Lots of individual worldwide enjoy duck meat as a delicacy. History reveals that humans have consumed duck meat for more than 4,000 years, particularly in Yuan dynasty in China. Cooking methods for duck meat vary from region to region. Also, duck meat is highly nutritious and offers several nutritional benefits to expecting mothers (1).

Nutritional Value Of Duck Meat

Here is a nutritional chart that depicts the nutritional value per 100g of duck meat (2):

Health Benefits Of Eating Duck While Pregnant

1. Provides Essential Amounts Of Proteins:

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Duck meat helps increase your protein intake during pregnancy. Duck offers you plenty of proteins, including all sorts of amino acids that are necessary to help you have a balanced, nutritious diet. (3)Every 2.5 ounce (70g) serving of this cured meat provides approximately 18g of protein. For comparison, 90g chicken steak contains about 7g protein.

A good intake of proteins during pregnancy helps you develop immunity to various diseases, maintain your skin healthy and radiant, have healthy tissues, and good health for your unborn baby (4).

2. Promotes Cellular Metabolism:

Duck meat is an excellent source of mineral zinc.(5)

Every 3.5 ounce of duck meat provides your 1.9 milligrams of zinc, which is approximately 24% of recommended daily intake for women. Zinc plays a vital role in triggering and functioning of the enzymes that are crucial for healthy, effective cellular metabolism. Also, zinc strengthens your immune system substantially during pregnancy (6).

3. Helps Thyroid Function:

Duck meat also contains high amounts of mineral selenium. Every 3.5 ounce of duck meat offers 14 micrograms of selenium, which is approximately 25% of your recommended daily intake of the mineral. Selenium plays an active role in regulating several enzymatic functions in your body during pregnancy. The mineral supports thyroid functioning thus prevents the risk of thyroid problems during pregnancy(7).

4. Provides Anti-oxidants:

Research has found that duck meat hydrolysate is a rich source of antioxidants that are required for protecting the body against the damaging effects of free radicals. As per studies, duck meat, when broken down by digestive enzymes, releases peptides that have anti-oxidant potential (8). Hence consuming duck meat during pregnancy may protect both the mother and the developing baby from oxidative stress (9).

5. Enhances Nervous System:

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Duck meat is a rich source of vitamin B5 and vitamin B12. One serving of duck meat contains 1.6 mg of vitamin B5, which is 32% of the daily intake value of the vitamin. Also, one serving of duck meat contains 0.4 mg of vitamin B12 that is 12% of the recommended daily intake of it. Both the vitamins promote the functioning of your nervous system during pregnancy. Vitamin B5 helps produce chemicals that play a vital role in nerve signaling. Vitamin B12 offers you good protection from nerve damage during pregnancy as well as prevents the risk of birth defects, and ensures optimal fetal development(10) (11).

Quick fact

Duck meat is a good source of omega-3 fatty acids, which helps support brain health and positively affects pregnancy (1).

6. Improve Hemoglobin Count:

Your body needs a lot of hemoglobin or red blood cells (RBCs) during pregnancy to keep you and your unborn baby healthy. Iron-deficient foods in a diet chart for pregnant women could potentially lead to the onset of anemia. According to the World Health Organization (WHO) statistics, over one-third pregnant women (about 37%) suffer from anemia globally. Duck meat is rich in iron, which helps increase hemoglobin production, and consuming it as part of your prenatal diet aids in boosting the RBC count and prevents the risk of anemia (12).

Quick fact

Duck meat is a fair source of magnesium. Expecting moms need about 350mg of this mineral to carry out different physiological functions, such as protein synthesis (17).

Can Pregnant Women Eat Duck Meat?

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Yes, pregnant women can enjoy duck meat, but the condition is that you should cook it well. It is advisable to cook the duck to at least 165°F before consuming it during pregnancy(13). You should avoid eating undercooked or raw duck since raw or undercooked meat might possess harmful bacteria that can result in serious pregnancy complications like Listeriosis and harm the maternal health.

The dioxin content in duck meat, which causes skin lesions, is also high, so cook it thoroughly. Duck meat may have residues of antibiotics, which can be potentially harming.

Also, consult your doctor before you consume this processed meat

Recipe Suggestions With Duck Meat

Here are a few delicious and pregnancy-friendly duck meat recipes that you may try.

1. Duck Breast With Orange Glaze

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You will need:

• 12 fluid ounces of orange soda
• 6 ounces of orange juice concentrate
• 18 ounces of honey barbecue sauce
• 1/4 cup brown sugar
• 1/3 cup bottled teriyaki sauce
• 5 pounds of whole duck
• 4.5 ounces of sliced mushrooms

How to prepare:

1. In a roasting pan, place the duck after chopping off any excess pieces of fat within it.
2. Preheat an oven to 350℉ or 175℃.
3. In a bowl, stir together the orange soda, orange juice concentrate, barbecue sauce, brown sugar, and teriyaki sauce until well combined.
4. Fill the cavity of the duck with the mushrooms and pour some of the orange glaze.
5. With a fork, prick the outer skin of the duck and brush it with the orange glaze.
6. Place the pan in the oven and cook the duck meat for two and half hours or until a meat thermometer inserted into the thick thigh flesh reads 165℉ or 75℃.
7. Brush the meat skin with the orange glaze every 20 to 30 minutes.
8. Once cooked, remove the meat, rest it for a while, and chop it up.
9. Serve the sliced meat with some of the leftover orange glaze.

2. Duck Soup With Vegetables

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You will need:

• 1/4 of a 3-pound whole duck
• 1/4 medium onion, halved
• 1 slice of ginger
• 3/4 pieces star anise
• 1/4 piece cinnamon stick
• 1/4 tbsp soy sauce
• 1/2 tsp coarse kosher salt
• 1/8 tsp sugar
• 3/4 medium carrots, sliced into chunks
• 100g mushrooms, halved
• 1/4 green onion, sliced
• Water, as required

How to prepare:

1. Line a roasting pan with aluminum paper, add two cups of water, and place the duck in it.
2. Place the pan in the middle rack of your oven and roast it at 475℉ for an hour. Flip it once in between when the skin is browned on one side.
3. Once done, put the duck in a large pot of water, scrub it to get rid of the loose bits or scum, and drain the water.
4. To make the soup, boil 12 cups of water and add onions, ginger, star anise, cinnamon, soy sauce, and sugar.
5. Allow the mixture to simmer over low flame for 30 minutes, and add carrots and mushrooms.
6. Simmer the mixture for 30 more minutes, and take it off the heat.
7. Break the duck apart and put the pieces into a bowl.
8. Pour the steaming hot soup over it, sprinkle some green onions on top, and serve hot.

3. Stir-fried Duck With Broccoli

Image: Shutterstock

You will need:

• 4-6 skinless duck breast fillets, frozen for an hour
• 1/4 cup low-sodium soy sauce
• 1/2 tsp Asian sesame oil
• 1 1/2 tbsp cornstarch
• 2 tbsp peanut or vegetable oil
• 3 green onions, chopped
• 2 garlic cloves, minced
• 1 tsp fresh ginger root, peeled and minced
• 2 cups button mushrooms, sliced
• 2 cups broccoli florets
• 3/4 cup vegetable or meat broth
• 1/2 tsp hoisin sauce
• 1 cup bell pepper, sliced into thin strips
• 1 cup snow peas, strings removed
• Warm steamed rice or cooked noodles

How to prepare:

1. Thinly slice the frozen fillets across their grain and place them in a bowl.
2. Coat the slices with soy sauce, sesame oil, and cornstarch. Marinate in the fridge for an hour.
3. Place a wok over high heat, add some oil, green onions, garlic, and ginger root, and stir-fry for a minute.
4. Add the marinated duck and stir-fry them until lightly browned.
5. Remove the duck from direct heat, and stir-fry the mushrooms and broccoli for two minutes.
6. Add the bell pepper, broth, and hoisin sauce, allowing it to boil.
7. Once the liquid thickens, add the snow peas and cook for another minute before stir-frying the duck into it.
8. Once done, remove from heat and serve this mixture over cooked noodles or rice. Spoon some of the sauce around it and eat while warm.

Frequently Asked Questions

1. Can pregnant ladies eat duck eggs?

You can eat duck eggs during pregnancy if both the white and the yellow part of the egg is thoroughly cooked and solid. Any dish made from eggs should reach an internal temperature of 160 °F to make it safe to consume. Eating raw eggs or products from raw eggs such as mayonnaise or eggnog may lead to salmonella during pregnancy (14).

2. Can I eat crispy duck while pregnant?

A crispy duck can be safe to eat during pregnancy, provided it is cooked properly and reaches an internal temperature of 165°F. Cooking to an internal temperature of 165°F helps prevent infections such as salmonella (15).

3. Can I eat medium duck when pregnant?

According to the US Department of Agriculture, if meat from a fresh duck has been cooked to an internal temperature of 165°F, it may be safe to eat it even if it is pink in the center (15).

4. Can I have duck pancakes when pregnant?

Pancakes are safe to eat during pregnancy. But ensure you prepare them at home with fresh ingredients. It may be a good idea to avoid eating pancakes from food trucks or cafes to prevent the risk of infections.

5. Is duck meat easy to digest during pregnancy?

Duck meat is a rich source of linoleic acid and bezoar acid which makes it easy to digest (16).

Duck meat is a nutritious food rich in protein, vitamin B5, vitamin B12, selenium, and iron. Consuming duck meat during pregnancy can help meet your daily nutrition needs, which is essential for the smooth progression of pregnancy. Thus, experts recommend expecting mothers eat well-cooked duck meat as a part of a well-balanced diet. Avoid undercooked or raw meat as it could harbor harmful pathogens and contaminants and cause Toxoplasmosis, adversely affecting the mother and her baby’s overall health.

Infographic: Delicious and Nutritious Duck Recipes For Pregnant Women

Duck meat is a great way to get the protein, iron, and other essential nutrients pregnant women need. In the following infographic, we included a few of the choicest duck recipes you can enjoy during pregnancy. These recipes are not only delicious but also nutritious and easy to prepare.

Illustration: Momjunction Design Team

Illustration: Amazing Health Benefits Of Duck Meat During Pregnancy

Image: Stable Diffusion/MomJunction Design Team

References

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.

1. Duck.
   https://www.hss.gov.nt.ca/en/services/nutritional-food-fact-sheet-series/duck
2. Duck Domesticated Meat and Skin Cooked Roasted.
   https://fdc.nal.usda.gov/fdc-app.html#/food-details/172409/nutrients
3. Nutrition Fact Sheet Series.
   https://livehealthy.gov.nu.ca/sites/default/files/NutritionFactsheetsEnglish11-13-13-low%20res_0.pdf
4. Prenatal Nutrition.
   https://www.med.umich.edu/pfans/_pdf/hetm-2017/0417-prenatalnutrition.pdf
5. The Complete Pregnancy Cookbook.
   https://www.google.co.in/books/edition/The_Complete_Pregnancy_Cookbook/ChUUBgAAQBAJ?q=duck+safe+in+pregnancy&gbpv=0#f=false
6. Zinc Homeostasis In Immunity And Its Association With Preterm Births.
   https://onlinelibrary.wiley.com/doi/full/10.1111/sji.13142
7. Pregnancy Thyroid And The Potential Use Of Selenium.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7033058/#:~:text=Recommended%20Se%20intake%20is%2060 likely%20to%20be%20more%20effective.
8. Lu-Sha Wang et al.; Identification and Characterization of Antioxidant Peptides from Enzymatic Hydrolysates of Duck Meat.
   https://pubs.acs.org/doi/full/10.1021/jf506120w
9. Giorgia Sebastiani et al.; Effects of Antioxidant Intake on Fetal Development and Maternal/Neonatal Health during Pregnancy.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9028185/
10. Healing Our Children.
    https://www.google.co.in/books/edition/Healing_Our_Children/XRvQU7xlrQgC?hl=en&gbpv=1&dq=duck+vitamin+B+content+in+pregnancy&pg=PA99&printsec=frontcover#v=onepage&q=duck&f=false
11. Roles of Vitamin B in Pregnancy.
    https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/vitamin-b-pregnancy/#:~:text=B%20vitamins%2C%20which%20you’ll,relieve%20some%20symptoms%20of%20pregnancy.
12. Multiple Pregnancy.
    https://www.google.co.in/books/edition/Multiple_Pregnancy/9SGiQsVevlwC?q=duck+iron+content+in+pregnancy&gbpv=0#f=false
13. Food Safety for Children, Pregnant Women, Older Adults, and those with Impaired Immune Systems.
    https://extension.unr.edu/publication.aspx?PubID=4747
14. Egg Products and Food Safety
    https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/eggs/egg-products-and-food-safety
15. Duck and Goose from Farm to Table
    https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/poultry/duck-and-goose-farm-table#21
16. A Jalaludeen, Leo Joseph, P. Anitha, and R. R. Churchil; Duck Meat Egg and Their Products.
    https://www.researchgate.net/publication/349466263_Duck_Meat_Egg_and_Their_Products
17. Magnesium.
    https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

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Moloko MehlapeMSc Dietetics

Moloko Mehlape is a registered dietitian in private practice with around nine years of experience in the field. Her special interest lies in nutrition education, sports nutrition, weight, and chronic disease management. She is a philanthropist passionate about making a positive impact in public health through nutrition.

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Ria is a techie-turned-writer and writes articles on health, with special emphasis on nutrition. She did her B.Tech from West Bengal University of Technology and was previously associated with IBM as SAP ABAP technical consultant.

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Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

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Lorraine TeronMSc

Lorraine is a postgraduate in Life Science from Mount Carmel College and previously worked as a freelance scientific illustrator. As a project associate and lab technician at the Centre for Cellular and Molecular Biology, Lorraine received valuable insights into Covid-19, transgenerational epigenetic inheritance, and neuro-degenerative diseases.

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