Mangoes, with their irresistible and soulful flavour, have long been a favourite fruit enjoyed by many. However, concerns often arise for pregnant women about whether it's safe to indulge in this delectable treat. Pregnancy brings forth a mix of cravings and anxieties, leading to questions about consuming certain foods, including mangoes.
The good news is that you can indeed consume ripe mangoes during pregnancy! These delicious fruits are not only safe but also offer a wealth of nutritional benefits. Packed with essential nutrients such as Vitamin C, Vitamin A, and iron, mangoes serve as a superb snack to satisfy pregnancy cravings and hunger.
Throughout this guide, we will delve into the nutritional value and the numerous benefits of mangoes during pregnancy. We'll also tackle any questions you have, like whether it's safe to enjoy unripened mangoes during pregnancy. Our aim is to let you savour this delightful fruit with complete peace of mind. So, let's explore the world of mangoes and their role in a healthy, enjoyable pregnancy journey.
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Nutritional value of mango
The nutritional values below are for 1 cup (165g) of ripe mango.
Vitamin C: 60mg
Vitamin E: 1.5mg
Mango during the first trimester
Mangoes are a delightful and safe fruit to consume during the first trimester of pregnancy. Packed with essential nutrients like folic acid, iron, vitamin C, vitamin A, vitamin B6, and potassium, they play a crucial role in supporting the growth and development of the foetus. The abundance of folic acid in mangoes is particularly beneficial, as it aids in the formation of the baby's nervous system. Including mangoes in your diet during this early stage can contribute to a healthy pregnancy journey.
Mango during the second trimester
Ripe mangoes remain a safe and delicious option during the second trimester of pregnancy. To ensure the safest consumption, it is advisable to opt for naturally ripened mangoes and thoroughly wash them before eating. Peeling the skin is recommended to minimise exposure to any potential harmful chemicals. However, if you are a woman with gestational diabetes, it is advisable to consult your doctor before indulging in mangoes, as they have a higher sugar content.
Mango during the third trimester
As you approach the final stages of pregnancy, it's still possible to enjoy mangoes, but it's essential to do so in moderation. Compared to many other fruits, mangoes have a relatively high-calorie content, so being mindful of your intake is prudent. If you choose to consume mangoes in the form of smoothies, shakes, lassis, or desserts, it's essential to keep an eye on the sugar content to maintain a balanced diet during this critical period. Enjoying mangoes as part of a varied and nutritious diet can be a delightful way to relish their flavours while being conscious of your overall nutrition.
Benefits of mango during pregnancy
Provides plenty of minerals and antioxidants
Mangoes are a rich source of essential minerals such as magnesium, calcium, salt, and potassium, which play a vital role in maintaining fluid balance in the body during pregnancy. Proper fluid equilibrium is crucial for supporting the developing foetus. Moreover, mangoes are abundant in vitamin C, a powerful antioxidant that helps combat free radicals in the body. By neutralising these harmful molecules, vitamin C contributes to normal foetal development. Notably, studies have suggested that vitamin C intake during pregnancy may help reduce the risk of premature birth.
Anaemia is a prevalent concern during pregnancy, particularly in certain regions like India, where a significant percentage of pregnant women experience low haemoglobin levels. Mangoes come to the rescue with their high vitamin C content, which aids in the absorption of iron from other sources in the diet. As a result, the body can better utilise iron, leading to increased haemoglobin levels and a reduced risk of anaemia.
Relieves morning sickness
Morning sickness is a common and uncomfortable pregnancy symptom experienced by many expectant mothers. Fortunately, the refreshing taste of mangoes can be soothing to the senses and help alleviate nausea and morning sickness. Incorporating mangoes into the diet can provide relief during this delicate phase of pregnancy.
Reduces the risk of preeclampsia:
Preeclampsia is a serious pregnancy complication characterised by high blood pressure and organ damage, potentially affecting both the mother and the baby. Consuming mangoes during pregnancy may have a protective effect against preeclampsia, thanks to the wealth of nutrients they offer. While further research is needed, including mangoes in a well-balanced diet can contribute to overall maternal health.
Promotes foetal development
Mangoes play a crucial role in supporting the healthy growth and development of the foetus. The various vitamins and minerals present in mangoes, including vitamin C, vitamin A, vitamin B6, and potassium, collectively contribute to the baby's well-being. These nutrients aid in proper cell growth, organ development, and the formation of the nervous system, laying the foundation for a healthy baby.
How many mangoes can I eat during pregnancy?
Mangoes can be a delightful and nutritious addition to your diet during pregnancy. They are rich in essential vitamins, minerals, fibre, and antioxidants, which contribute to a healthy pregnancy and support the growth and development of the baby. However, it's crucial to enjoy mangoes in moderation, especially if you have gestational diabetes or concerns about sugar intake. Generally, one or two servings of mangoes per day should be sufficient. Still, it's always wise to consult with your healthcare provider or a registered dietitian to determine the best portion size based on your individual health needs.
Is it safe to consume raw mango during pregnancy?
During pregnancy, it's safe for expectant mothers to enjoy raw mangoes, particularly older ones, in small portions of 2-3 slices per serving. It's advised to avoid very young mangoes due to their latex content, which can cause digestive discomfort. While raw mangoes offer nutrients like vitamins C, A, B6, potassium, and dietary fibre, beneficial for the immune system, digestion, and overall health during pregnancy, their acidity might lead to heartburn or gastric issues for some. If you're prone to such sensitivities, consume raw mangoes moderately. Always choose fresh, well-cleaned mangoes to prevent potential foodborne illnesses.
Can I have a mango shake during pregnancy?
During pregnancy, indulging in a refreshing mango shake is safe and enjoyable. Opt for fresh and ripe mangoes to create a delicious and nutritious blend. It's best to avoid adding extra sugar and rely on the natural sweetness of the mangoes. Remember to consume the mango shake in moderation as part of a well-balanced diet to ensure you receive various nutrients.
Is it safe to drink mango juice during pregnancy?
Yes, it is generally safe to drink mango juice during pregnancy, provided it is made from fresh and ripe mangoes and consumed in moderation. Mango juice is a delicious and nutritious beverage that can provide essential vitamins and minerals, such as vitamin C, vitamin A, and potassium, which are beneficial for both the mother and the developing baby.
However, there are a few things to consider
Ensure that the mango juice is made from fresh and properly ripened mangoes. Avoid using canned or processed juices that may contain added sugars or preservatives.
Drinking it in moderation is essential to avoid excessive sugar consumption.
If you have gestational diabetes or any other specific health conditions, it's advisable to consult with your healthcare provider or a registered dietitian before including mango juice in your diet.
If you are buying mango juice from outside sources, make sure it is from a reliable and hygienic source to minimise the risk of foodborne illnesses.
Can I consume mango pickles while pregnant?
Consuming mango pickles in moderation is generally safe during pregnancy, but it's essential to be cautious about their salt content and the quality of the pickles. If you're buying commercially prepared pickles, choose reputable and hygienic brands to ensure safety. Homemade pickles should also be prepared and stored properly. Keep in mind that mango pickles are typically high in salt, so if you have hypertension or high blood pressure, it's best to limit your intake.
Related: Best Fruits During Pregnancy
Mangoes undoubtedly stand out as one of the most delicious and nutritious fruits to enjoy during pregnancy. However, as with any food during pregnancy, it is crucial to exercise moderation and be mindful of certain considerations, particularly if you have gestational diabetes. The rich sweetness of mangoes comes from their natural sugars, and while these sugars are not inherently harmful, they can impact blood sugar levels, especially for those with gestational diabetes. For this reason, it is highly recommended to consult with your healthcare provider or obstetrician before incorporating mangoes into your diet if you have this condition.
Remember that a well-balanced and diverse diet is essential for a successful pregnancy journey. Alongside mangoes, incorporate a variety of other fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure you and your baby receive the full spectrum of essential nutrients.
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About The Author: Dr. Ujwala Patil (MBBS DGO, LCCE )
Dr. Ujwala Patil, founder of Polaris Health Care, specializes in gynecology and obstetrics. With extensive experience and training, she offers expert advice, especially in infertility, cervical cytology, and colonoscopy. Empaneled at Surya and Life point hospitals, she has successfully managed high-risk obstetric cases and conducted over 1000 deliveries, providing compassionate care for women from diverse backgrounds.
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