Mangoes are the powerhouse of vitamin C, vitamin A, and iron. But, can you reap the benefits of eating mangoes during pregnancy without side effects?
In short, yes, mangoes are super-healthy for a mother’s health as well as for the baby’s development. However, eating mangoes in moderation is the key.
A healthy pregnancy asks for a nutrient-rich diet packed with vitamins, minerals, etc. Therefore, the benefits of eating raw mangoes during pregnancy is super nourishing for you and your baby.
Also Read: Aam Papad during Pregnancy : Cravings, Nutrition & Side Affects
Nutritional Value of Mangoes for Pregnancy
Mangoes are rich in vitamin C. A cup of mango slices fulfills your daily recommended dose of vitamin C. Vitamin C is essential for tissue repair, immunity boost, and the development of a baby’s bones and teeth.
Mangoes are packed with vitamin A. A deficiency in vitamin A at birth lowers an infant’s immunity and increases several complications, such as respiratory infections or diarrhea.
Mangoes are an excellent source of antioxidants, nutrients, and energy. That’s why it is safe to eat mangoes during pregnancy as it keeps you going.
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The health benefits of eating raw mango during pregnancy are countless, here are a few of them:
1. Prevents Anemia
Pregnant women often suffer from pregnancy-related anemia. According to the 2019 WHO report, 36.5% suffer from anemia during pregnancy.
Adding mangoes to your diet will fulfill your body’s need for vitamin C, which is necessary for iron absorption. Therefore, mangoes are considered for improving hemoglobin (Hb) levels.
2. Promote Fetal Development
Folic acid is essential for the normal development of the fetus, especially the brain and spinal cord. Eating mango during pregnancy’s first trimester prevents neurological defects in the fetus due to malnutrition.
Mango also contains vitamin B6, which is essential for the healthy development of the fetal nervous system.
Due to vomiting and nausea, most women don’t feel like eating which can lead to neural tube defects. So, gynecologists recommend fresh fruits and juices for healthy fetal development.
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3. Packed with Antioxidants
Vitamin C is a powerful antioxidant present abundantly in mangoes. It helps combat free radicals that can affect normal fetal development and may cause cancerous tumors.
Additionally, a study showed that vitamin C is helpful in reducing the risk of premature birth.
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4. Helps in Development of Bones and Teeth
Vitamin A is essential for the healthy development of your baby. Mangoes are rich in vitamin A, which is responsible for healthy bone and tooth development.
Additionally, vitamin A is necessary for eye vision and immunity development. It is also important for the development of kidneys, lungs, and heart.
5. Maintains Fluid Balance
Your blood count increases during pregnancy; therefore, your body requires extra minerals to balance body fluids. Mangoes contain all the required electrolytes including magnesium, calcium, sodium, and potassium that ensure healthy fluid balance.
Body fluids balance ensures that your heart, brain, neural pathways, and muscles function normally.
6. Prevents Preeclampsia
Magnesium intake is necessary during pregnancy as it’s a natural cure for preeclampsia. Magnesium along with vitamin E in mangoes helps in building fetal muscles and prevent preeclampsia.
Preeclampsia is a common pregnancy complication identified with high blood pressure and sometimes symptoms of damage to the liver or kidneys. The onset of preeclampsia is usually after 20 weeks of pregnancy.
Therefore, keep monitoring your blood pressure and if you are craving mangoes during pregnancy, enjoy them fully.
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How Many Mangoes Can I Eat During Pregnancy?
A mango a day is considered sufficient during pregnancy. We recommend you to consult your doctor before adding mangoes to your diet as it’s a high-calorie fruit.
Moreover, a 100g mango serving contains as much as 13.66g sugar, which can lead to gestational diabetes.
Side Effects of Mango During Pregnancy
The benefits of eating mango during pregnancy are more than side effects. Only if you overeat mangoes, you may have to face dehydration and diarrhea, develop a higher risk of gestational diabetes, excessive weight gain, and can have allergic reactions (Mango itch).
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Key Takeaway
There are multiple health benefits of eating mango during pregnancy. Mango is a nutrient-packed fruit that ensures the healthy development of the baby. What else a mother needs other than a healthy baby? So, keep enjoying your mangoes, but, in moderation.
is mango good for pregnancy?
Yes, mangoes are generally considered safe and beneficial during pregnancy. Mangoes are a delicious and nutritious fruit that can provide various health benefits for pregnant women. Here are some reasons why mangoes are good for pregnancy:
1. Rich in Vitamins and Minerals
Mangoes are a nutritional powerhouse, packed with essential vitamins and minerals that are beneficial during pregnancy. They are a fantastic source of vitamin C, which supports a healthy immune system and aids in iron absorption. Additionally, mangoes are rich in vitamin A, folate, and potassium, all of which play vital roles in the development of your baby and the overall well-being of both you and your growing bump.
2. A Natural Boost for Immunity
A robust immune system is crucial during pregnancy to protect you and your baby from infections. Mangoes, being a great source of vitamin C, can give your immune system a natural boost. By including mangoes in your diet, you can strengthen your body’s defense mechanisms and provide added protection against common illnesses.
3. Promotes Healthy Digestion
Dealing with digestive issues during pregnancy, such as constipation, is not uncommon. The good news is that mangoes can come to your rescue! They are rich in dietary fiber, which aids in healthy digestion and helps prevent or relieve constipation. Including mangoes in your diet can keep your digestive system running smoothly and promote a comfortable pregnancy.
4. Antioxidant Powerhouse
Mangoes are packed with antioxidants, including beta-carotene and flavonoids, which have numerous health benefits. These antioxidants help protect your body’s cells from damage caused by harmful free radicals. By indulging in the goodness of mangoes, you are providing your body with a natural defense against oxidative stress and supporting the overall health of both you and your baby.
5. Nourishing Skin from Within
During pregnancy, your body goes through various changes, including changes in your skin. Mangoes can help keep your skin healthy and glowing. The vitamin A content in mangoes promotes healthy skin and supports its elasticity. By including mangoes in your diet, you’re giving your skin a natural boost, helping it maintain its suppleness throughout your pregnancy journey.
6. Hydration and Electrolyte Balance
Proper hydration is essential during pregnancy to support the optimal functioning of your body and maintain electrolyte balance. Mangoes have a high water content, making them a delicious and hydrating choice. Enjoying this juicy fruit can help quench your thirst and keep you hydrated while providing essential nutrients for you and your baby.
Enjoying the Mango Magic
Now that you’re aware of the fantastic benefits mangoes offer during pregnancy, it’s time to incorporate them into your diet. Slice them up for a refreshing snack, blend them into smoothies, or add them to your favorite pregnancy-friendly recipes. Just remember to choose ripe mangoes, wash them thoroughly, and savor their sweet and tropical goodness.
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can I eat Mango while pregnant?
Yes, you can eat mangoes while pregnant. Mangoes are generally considered safe and nutritious during pregnancy. However, it’s important to consume them in moderation and follow a balanced diet. Here’s a semester-wise breakdown of consuming mangoes during pregnancy:
First Trimester: During the first trimester, you can enjoy mangoes as long as you don’t have any allergies or sensitivities to them. Mangoes can provide essential vitamins, minerals, and antioxidants that support your baby’s early development. Remember to wash them thoroughly before consuming them to remove any potential contaminants.
Second Trimester: Mangoes can be a delightful addition to your second-trimester diet. They are a rich source of vitamin C, which aids in collagen production and helps your body absorb iron. Vitamin C also supports your immune system and promotes the healthy growth of your baby. Enjoy mangoes as a standalone snack, in smoothies, or in fruit salads for a refreshing and nutritious treat.
Third Trimester: As you enter the third trimester, mangoes can continue to be a part of your diet. They provide hydration due to their high water content and can help prevent constipation, a common issue during pregnancy. The natural sweetness and fiber content of mangoes can help support healthy digestion and keep your bowels regular.
Important Considerations:
- Choose ripe mangoes that have a sweet aroma and yield slightly to gentle pressure. Unripe mangoes may be harder to digest and may cause discomfort.
- Wash mangoes thoroughly under running water before consumption to remove any dirt or bacteria on the skin.
- If you have gestational diabetes or any other specific medical condition, it’s important to consult with your healthcare provider to determine the appropriate portion size and frequency of mango consumption.
Moderation is Key: While mangoes are a healthy and delicious fruit, it’s important to remember to consume them in moderation. Like any other food, excessive consumption of mangoes can contribute to weight gain due to their natural sugar content. Be mindful of your overall calorie intake and balance it with a variety of other fruits, vegetables, whole grains, and proteins for a well-rounded diet.
Listen to Your Body: Every pregnancy is unique, and individual sensitivities can vary. If you experience any adverse reactions or discomfort after consuming mangoes, such as an upset stomach or allergic symptoms, discontinue their consumption and consult your healthcare provider.
As always, it’s essential to consult with your healthcare provider for personalized advice regarding your specific dietary needs and any concerns you may have during your pregnancy journey. They can provide guidance based on your overall health, medical history, and individual circumstances.
Remember to enjoy mangoes as part of a balanced and varied diet, and savor the natural sweetness and refreshing taste they offer during this special time.
can Pregnant Women eat Mango?
The question “Can pregnant women eat mango?” often arises, and the answer is a resounding yes! Mangoes are not only safe for pregnant women but also offer a host of nutritional benefits. Bursting with vitamins, minerals, and antioxidants, mangoes can be a delightful addition to a pregnant woman’s diet. Here are some ideas on how to incorporate mangoes into the diet of an expectant mother:
1. Mango Smoothie: A Refreshing Start to the Day
Start your morning with a refreshing mango smoothie. Blend ripe mango chunks with Greek yogurt, a splash of orange juice, and a handful of spinach for an added nutrient boost. This creamy and flavorful smoothie provides a healthy dose of vitamins, fiber, and antioxidants to kickstart your day.
2. Mango Salsa: A Zesty and Tangy Delight
Add a burst of flavor to your meals with homemade mango salsa. Combine diced mangoes, red onions, jalapenos, cilantro, lime juice, and a pinch of salt. This vibrant and tangy salsa pairs perfectly with grilled chicken or fish, adding a tropical twist to your plate.
3. Mango Salad: A Colorful and Nutritious Option
Create a refreshing mango salad by combining diced mangoes, mixed greens, cherry tomatoes, cucumber slices, and crumbled feta cheese. Drizzle with a light vinaigrette dressing and toss gently. This salad not only offers a delightful combination of flavors and textures but also provides essential vitamins, minerals, and antioxidants.
4. Mango Chia Pudding: A Creamy and Nourishing Dessert
Indulge in a creamy mango chia pudding for a satisfying and nutrient-rich dessert. Mix chia seeds with coconut milk, a touch of honey or maple syrup, and pureed mangoes. Let the mixture sit in the refrigerator overnight, allowing the chia seeds to absorb the liquid and form a pudding-like consistency. Top it with fresh mango slices or a sprinkle of toasted coconut for added sweetness and crunch.
5. Grilled Mango Skewers: A Unique Twist on Barbecue
Take advantage of the natural sweetness of mangoes by grilling them. Cut ripe mangoes into chunks and thread them onto skewers. Grill until lightly charred and serve as a side dish or dessert. This simple yet flavorful treat adds a touch of tropical flair to your barbecue spread.
Remember, moderation is key. While mangoes offer a range of health benefits, it’s important to maintain a balanced diet that includes a variety of fruits, vegetables, whole grains, and proteins. Consult with your healthcare provider for personalized advice based on your specific dietary needs and any existing medical conditions.
Enjoy the versatility and deliciousness of mangoes during your pregnancy journey. Let their vibrant flavors and nutritional goodness enhance your meals and bring joy to your taste buds!
