The luscious, juicy, and delicious mango may be a fruit that the majority of individuals cannot resist. Women tend to crave mangoes during pregnancy very well even a lot of it during the second trimester, thanks to their sweet-sour style. You'll love the sour and savoury flavour of raw mangoes or the sweetness of ripe mangoes, however, you might still have second thoughts about eating them when you are pregnant.
Pregnancy comes with a long list of dos and don’ts, including what to eat and what not to. While it means saying goodbye to a few of your favourite fruits, mango thankfully is not one of them. In fact, the king of fruits is jam-choked with essential nutrients which are good for the development of your baby.
How Many Mangoes Can You Consume When Pregnant?
It is best to eat no more than one mango a day. Also, include mangoes only if your doctor asks you to intensify your calorie intake.
Besides sugar, mangoes have various other nutrients that make them a safe food for pregnant women.
What Are The Health Benefits Of Eating Mangoes During Pregnancy?
The following are the health benefits of consuming mangoes during pregnancy:
1. Iron prevents anaemia
Mangoes are rich in vitamin C and help in the absorption of iron, which an expecting mother requires to withstand pregnancy-related-anaemia.
2. Folic acid aids fetal development and growth
Mango is a great source of folic acid which is crucial for the development of the fetal brain and spinal cord. Mango consumption curbs neural tube defects that can occur in early pregnancy. Check out the best prenatal vitamins with folate?
3. Dietary fibre manages digestive health
The fibre quantity in mangoes helps you feel full for an extended time. Mangoes also support digestion and prevent constipation that pregnant women experience in their first trimester.
4. Provides rich antioxidants
Vitamin C in mango acts as a powerful antioxidant that helps develop opposition against available radicals, which can aggravate fetal development and even lead to cancers. Vitamin C can also reduce the risk of premature birth.
5.Vitamin A for baby development
Vitamin A, abundantly found in mangoes, helps in the formation of a baby’s bones and teeth. It is also important for eye and immune system development and support in the development of the heart, kidneys, and lungs.
6. Vitamin B6 ideal for fetal brain and nervous system
Mango is also a great source of vitamin B6, which influences a role in the growth of the fetal brain and nervous system.
7. Magnesium prevents preeclampsia
Magnesium, present in sufficient amounts in mango, works as an excellent natural treatment for preeclampsia while the vitamin E in this fruit builds fetal muscle and prevents preeclampsia.
8. Beats morning sickness
The fresh taste of mango helps in preventing morning sickness. Vitamin B6 in this fruit also plays a key role in easing you from nausea and morning sickness.
9. Balances body fluids
As the blood volume rises during pregnancy, your body needs more minerals. Mangoes contain electrolytes such as potassium, calcium, magnesium, and sodium that aid in conserving the fluid balance. Electrolytes guarantee that your brain, heart, nerves, and less work as they should.
Although mango delivers many benefits, you need to be mindful of consuming it while pregnant.
What Are The Side Effects Of Mangoes During Pregnancy?
The side effects of eating mangoes during pregnancy contain –
- Diarrhea: Overconsumption of mangoes can result in diarrhea, which can also lead to dehydration. Dehydration while pregnancy is common and can be handled by maintaining the diet in check.
- Can Boost the risk of gestational diabetes: Mango possesses high levels of sugars and can leave you at a greater chance of diabetes mellitus. Eating fewer mangoes, which have a medium Glycemic Index (GI), can help overcome the risk of gestational diabetes.
- Additional weight gain: Mangoes are rich in carbohydrates and strengthen your already broadening pregnancy weight.
- Allergic reactions: Some people can have an allergic reaction when they come in contact with the fruit skin or the sap. If you encounter the ‘mango itch’, resist the fruit.
- Results from artificially ripened mangoes: Mangoes that have been artificially ripened can have a negative effect on both the mother and the unborn baby. These fruits are developed utilizing calcium carbide, a harmful substance that comprises traces of arsenic and phosphorus.
Consumption of these mangoes could lead to mood swings, sleepiness, headaches, dizziness, confusion, seizures, mouth ulcers, and tingling in the hands and feet. So only choose mangoes that have been naturally ripened.
How Will You Know If Your Mango Is Ripened Naturally Or Artificially?
Artificially ripened mangoes show the following characteristics:
- Possess a black powdery or greyish-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 often easy to buy naturally grown fruits. However, you can take actions to underrate the toxins you ingest by consuming a mango that is not organic.
- Wash the fruit thoroughly: Washing the fruit before consumption helps get rid of any chemical residues. It similarly eliminates any contamination by the listeria bacteria from the ground.
- Peel the fruit: Do not eat the skin. Peeling the mango skin after washing will also reduce toxin exposure.
- Maintain hygiene: Always rinse the chopping board and knives before using them, and don't forget to wash your hands after getting in touch with the mangoes.
- Grow the fruit at home: To keep toxins off, buy fresh 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. Mature fruit gives natural sugars and is a wonderful substitute for high-calorie desserts. Grown mangoes facilitate appetite, improve your complexion and aid digestion.
The fresh fruit is full of antioxidants and vitamins which assist in fighting acidity and morning sickness, boost immunity, and keep the liver healthy.
Is It Good To Consume Mango During Third Trimester?
You can go on to eat mangoes during your last trimester but in minor amounts. Excessive intake around this time can cause gestational diabetes. However, avoid mangoes in your final weeks of pregnancy if you have encountered any allergic effects earlier. Use our Pregnancy Gestational Diabetes Diet Calculator to check your status for free
To enjoy mangoes in a moderate way, consider this recipe.
Mango Spinach Pregnancy Smoothie
This mango and spinach smoothie offers beta-carotene, essential minerals, and fibre. It helps you relax and also cools your tummy.
You will need:
- 1 ½ cup of frozen mango, cubes
- 10oz orange juice
- ½ cup Greek yoghurt
- 2 cups spinach
- 2 tbsp chia seeds
- Put all the ingredients in a blender.
- Integrate them until you get a smooth combination.
Preparation time – 5 min
Servings – 4