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.
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 development of 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.
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 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.
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.
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.
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, develops higher risk of gestational diabetes, excessive weight gain and can have allergic reactions (Mango itch).
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.