We all eagerly wait for the king of fruits to hit the summer market. Mangoes are juicy and delicious fruits loved by all. However, it is difficult to resist eating mangoes in pregnancy as women crave more for its sweet-sour taste during this time. Although you may love the sour and tangy raw mangoes as much as the sweet-ripe ones, you may be concerned about the safety of consuming this fruit during pregnancy. Mangoes are packed with several nutrients and minerals but are they good for your growing baby? Read this post to know how much of this fruit is safe in pregnant women, its health benefits, and possible side effects.
Is It Safe To Eat Mango During Pregnancy?
Yes, you can eat mangoes in pregnancy as they are an excellent source of energy, antioxidants and vital nutrients (1). But it is important to monitor the portions and avoid overindulgence. Mangoes are seasonal fruits and should be consumed at a time when they are naturally available. In any case, consult your doctor before including the fruit in your diet.
How Many Mangoes Can You Consume When Pregnant?
It is best to consume no more than one mango a day. Also, include mangoes only if your doctor asks you to increase your calorie intake. A 100g serving of mango contains about 15g sugar (2), which makes excessive mango consumption during pregnancy a bad idea, especially if you have issues with gestational diabetes. Besides sugar, mangoes have several other nutrients that make it a safe food for pregnant women.
Nutritional Value Of Mango
The nutrient value of ripe mangoes per 100-gram serving is as follows (2): Mangoes also offer several benefits for pregnant women. Read on to know more about it.
What are the Health Benefits Of Eating Mango During Pregnancy?
The following are the health benefits of consuming mangoes during pregnancy.
1. Iron prevents anemia
Mangoes are rich in vitamin C and help in the absorption of iron, which an expecting mother needs to overcome pregnancy-related-anemia (3).
2. Folic acid aids fetal development
Mango is a great source of folic acid which is essential for the development of the fetal brain and spinal cord. Mango consumption prevents the neural tube defects which can occur in early pregnancy (4).
3. Dietary fiber manages digestive health
The fiber content in mangoes helps you feel full for a longer duration. Mangoes also aid digestion and prevent constipation that women experience in the first trimester (5).
4. Provides rich antioxidants
Vitamin C in mango acts as a powerful antioxidant that helps develop resistance against free radicals, which can disturb fetal development and even lead to cancers. Vitamin C can also lower the risk of premature birth (6).
5.Vitamin A for baby development
The vitamin A, abundantly found in mangoes, helps in the formation of baby’s teeth and bones. It is also essential for eye and immune system development and aids in the development of heart, lungs, and kidneys (7).
6. Vitamin B6 ideal for fetal brain and nervous system
Mango is also a source of vitamin B6, which plays a role in the development of the fetal brain and nervous system (2) (8).
7. Magnesium prevents preeclampsia
Magnesium, present in reasonable amounts in mango, acts as an excellent natural remedy for preeclampsia while the vitamin E in this fruit helps build fetal muscle and prevents preeclampsia (9) (10).
8. Beats morning sickness
The fresh taste of mango helps prevent morning sickness. Vitamin B6 in this fruit also plays a key role in relieving you from nausea and morning sickness (11).
9. Balances body fluids
As the blood volume increases during pregnancy, your body needs extra minerals. Mangoes contain electrolytes such as potassium, calcium, magnesium, and sodium that help in maintaining the fluid balance (12). Electrolytes ensure that your nerves, heart, brain and the muscles work as they should. Although mango offers numerous benefits, you need to be mindful of eating it while pregnant.
Are There Any Side Effects Of Mango During Pregnancy?
The side effects of consuming mangoes during pregnancy include – Juliana Tamayo, a registered dietitian from Washington, District of Columbia, says, “There are fermentable carbohydrates in mangoes that can cause sensitivity in some women. During pregnancy, some women might experience irritable bowel syndrome and other gastrointestinal issues that can cause indigestion, gas, and bloating. Nevertheless, mangoes are high in fiber and can keep your gut working regularly, while also helping feed the healthy bacteria.” Tamayo adds, “Pregnant women who experience gestational diabetes should avoid eating too much mango and always pair the fruit with a source of protein. Also, they should avoid eating it in the mornings to prevent hyperglycemia.” Consumption of these mangoes could lead to mood swings, sleepiness, headaches, dizziness, confusion, seizures, mouth ulcers and tingling in hands and feet (16). So only choose mangoes that have been naturally ripened.
How Will You Know If The Mango Is Ripened Naturally Or Artificially?
Artificially ripened mangoes show the following characteristics:
Possess a black powdery or grayish-white coat Give out a garlic-like odor Look ripe but remain raw and hard inside Are tasteless and leave a peculiar aftertaste Have a shorter shelf-life and start to show black patches sooner Are soft to touch
Tips to Eat Mangoes Safely
It is not always easy to buy naturally ripened fruits. However, you can take measures to minimize the toxins you ingest by eating a mango that is not organic.
Wash the fruit thoroughly: Washing the fruit before consumption helps get rid of any chemical residues. It also removes any contamination by the listeria bacteria from the soil.
Peel the fruit: Do not eat the skin. Peeling the mango skin after washing will also reduce toxin exposure.
Maintain hygiene: Always clean the knives and chopping board before use, and wash your hands after getting in contact with the mangoes.
Ripen the fruit at home: To keep toxins away, buy raw mangoes and ripen at home naturally. That eliminates the risk of calcium carbide contamination.
Which Mangoes Are Safe During Pregnancy – Ripe Or Raw?
Consuming ripe and raw mangoes during pregnancy is safe, provided you take them with caution. Ripe fruit offers natural sugars and is an excellent replacement for high-calorie desserts. Ripened mangoes stimulate appetite, aid digestion and improve your complexion. The raw fruit is rich in vitamins and antioxidants, which help fight morning sickness and acidity, improve immunity, and keep the liver healthy.
Is It Safe To Eat Mango During The Third Trimester?
You can continue to eat mangoes during your final trimester but in smaller quantities. Excessive intake around this time can cause gestational diabetes. Also, avoid mangoes during the final weeks of pregnancy if you have experienced any allergic reactions earlier. To enjoy mangoes in moderation, consider this recipe.
Mango spinach pregnancy smoothie
This mango and spinach smoothie offers beta-carotene, essential minerals, and fiber. It helps you relax and also cools your tummy. You will need:
1 ½ cup frozen mango, cubes 10oz orange juice ½ cup Greek yogurt 2 cups spinach 2 tbsp chia seeds
How to: Preparation time – 5 min Servings – 4 Keep reading if you have any more doubts about consuming mangoes during pregnancy.
