Can I eat mango during pregnancy: Let us know about Can I eat mango during pregnancy? Starting a family and bringing a new life into the world is a truly wonderful feeling. You experience hundreds of new things around you and during this time keeping yourself and your unborn baby healthy is your first priority. Obviously, in these nine crucial months, your friends and relatives will give you various unsolicited advice with good intentions like what kind of food you should eat during pregnancy and so on. Pregnant women are often confused about certain types of diet, eating raw mango is one of those dilemmas.
Is it safe to consume ‘mango’ during pregnancy?
Eating ripe mangoes during pregnancy has its own benefits, provided the quantity of the fruit is consumed in moderation so that you do not overdo it. Being rich in vitamins ‘A’, ‘B6’ and ‘C’, this fruit provides essential nutrients like folic acid, potassium and iron that you need during pregnancy.
It is a common myth that eating mangoes during pregnancy increases body heat, also known as thermogenesis, and is due to food. Food, such as spices, ginger, chili and medicinal products require energy to digest and process, and all of these things work to increase body heat (warmth). However, there is no evidence that mangoes increase body heat and can harm the baby.
Mango fruit is an important source of energy and antioxidants and is essential during the period of trying to conceive. However, while buying this delicious fruit, make sure that you do not get the chemically ripened mangoes that are often sold in the market. Like other fruits, eat it when it is in season, not before or after it, so that you can be sure that you are consuming naturally ripe mangoes. Also, be sure to ask the doctor about including it in your diet and the quantity of its intake.
Nutritional Value of ‘Mango’
The king of fruits ‘Mango’ is rich in many nutrients and vitamins which can fulfill the nutritional needs of the body of pregnant women. The nutrients present in mangoes are given in the chart below::
|pantothenic acid||0.169 mg|
|Pyridoxine (Vitamin B6)||0.134 mg|
|vitamin C||27.7 mg|
|Vitamin A||765 IU|
|Vitamin E||1.12 mg|
|Vitamin K||4.2 µg|
|iron element||0.13 mg|
|Carotene-I ±||17 µg|
|crypto-xanthine -AY||11 µg|
- Vitamin ‘A’ is abundant in ‘Mango’.
- It is rich in flavonoids like alpha and beta carotene and beta cryptoxanthin.
- Pre-biotic fibers are also found in large quantities in mangoes.
- Mango provides Vitamin C which is an essential antioxidant for the body.
- It also contains good amounts of potassium, folate and copper.
How much ‘mango’ to consume during pregnancy?
Mango is an important source of energy and is also rich in calories and both these elements are required in abundance during the third trimester. If the doctor has told you to increase the calorie intake, then including mangoes in your diet is a good option. Although it needs to be taken in a balanced form, so do not eat more than one mango per day.
Benefits of eating ‘mango’ during pregnancy
Owing to a unique sour-sweet mixed taste, ‘mango‘ is considered a favorite fruit of pregnant women as it reduces the feeling of nausea to a great extent. On the basis of nutrients, the following are the health benefits of eating mangoes during pregnancy:
- Pregnant women need to consume iron supplements to prevent anemia that commonly occurs during pregnancy. Mango is an iron-rich food, if you consume 1-2 mangoes every day, it increases the red blood cells suitable for blood growth.
- Mangoes are rich in folic acid which is believed to be helpful in the development of the fetus during pregnancy. Consuming folic acid found in mangoes during the first trimester of pregnancy enhances the development of the nervous system and brain of the fetus. Consuming mangoes in moderation can also prevent neural tube defects that occur during early pregnancy.
- Mangoes contain high levels of dietary fiber which is essential for a healthy state of the digestive system. To relieve constipation, you need to consume mangoes during pregnancy so that the bowel movements are smooth and painless. Take care of the quantity of its intake because excessive consumption can cause you air disorders and discomfort.
- Being rich in vitamin ‘C’, mango fruit acts as a powerful antioxidant, which prevents the growth of free radicals in the human body. Tobacco, radiation or any kind of chemical substances generate free radicals in the body which can lead to cancer and these free radicals can also affect the development of the fetus. Vitamin ‘C’ present in mango can also reduce the risk of premature labor in some cases.
- Mangoes are rich in vitamin B6, which, like folic acid, is essential for the development of the brain and nervous system of the foetus.
- Mango contains vitamin ‘A’ which is useful for the development of bones and teeth of the growing child and is also highly beneficial for the eyes and nervous system. If you are already taking vitamin A supplements, consult your doctor as an overdose of the vitamin can lead to liver toxicity in the baby.
- Mangoes also contain magnesium which is a natural cure for high blood pressure and prevents a high blood pressure condition called preeclampsia. Preeclampsia can cause seizures during pregnancy. Including mangoes in your diet can prevent this.
- Morning sickness is a common problem among pregnant women and the sweet and sour taste of mangoes can be a great help to combat this problem. Vitamin B6 found in mangoes is essential to make you comfortable in the morning.
- Potassium is an element that helps maintain the balance of fluids in our body and is especially important during pregnancy. Fluid accumulation in the lower limbs can limit movement, and excess fluid can be dangerous.
- The natural sugars present in mangoes ensure that you do not get special cravings for sweet dishes and avoid the consumption of artificial sugars and preservatives.
side effects of mango in pregnancy
Naturally ripened mangoes do not have any significant side effect but artificially ripened mangoes contain calcium carbide, by which mangoes are ripened artificially. Such mangoes may contain traces of this chemical due to which the pregnant mother and the baby may be exposed to the ill effects of arsenic and phosphorus. Some of the side effects of eating artificially ripened mangoes are as follows;
- Unstable mood
- tingling in hands and feet
Tips to keep ‘mango’ away from toxins
It’s not always easy to tell whether the mangoes you’re buying have been artificially ripened, but taking some simple precautions can help reduce the risk of harmful effects, including:
- Washing thoroughly: Washing mangoes before eating ensures that all traces of the chemicals used to ripen the mangoes are removed.
- Peeling the mango: Peeling the mango before eating it also reduces the chances of exposure to the toxin.
- Maintaining hygiene: Make sure you wash your knife, chopping board and hands thoroughly after peeling and cutting mangoes.
Another useful tip is to buy raw mangoes and then ripen them at home. This way you can be sure that they are free from common calcium carbide and its side effects.
Frequently asked questions
1. Which mangoes are safe during pregnancy – ripe or raw?
Mangoes, whether raw or ripe, are safe to consume during pregnancy. Ripe mangoes stimulate the appetite, aid digestion and improve the complexion of your skin naturally. Due to the natural sugar present in mango, it helps to stay away from other high calorie-rich sweets. Raw mangoes contain a variety of vitamins that provide relief from acidity and nausea, and all these factors make mangoes completely safe to consume during pregnancy.
2. Is it safe to eat mangoes during the last days of pregnancy?
The last trimester of your pregnancy is the most crucial and you need to be careful while consuming mangoes during this time. Excess consumption of mango can lead to gestational diabetes, so make sure you consume it in moderation. Do not consume mangoes during the last few weeks of your pregnancy, if you have ever faced any kind of allergy to this fruit in the past, it may worsen your health condition.
3. How do I know that the mangoes are ripe?
If you wish to eat a fully ripe mango, make sure to check the following before eating:
- Texture : A ripe mango always feels slightly soft to the touch. You can buy an unripe mango and keep it at home to ripen, but it is better to consume it before it becomes overripe.
- Smell : Mango is a sweet fruit and should smell sweet, like a mix of pineapple and melon.
If the quantity of mango consumed is moderate, then you can eat it during pregnancy without any fear. You can consult your doctor to include mangoes in the form of ‘Mango Shake’ and its slices by blending them with milk in your daily diet and enjoy the sour-sweet taste of fresh mangoes during pregnancy.