Eating Mango During Pregnancy – Is It Safe

When you find out that you are pregnant, you realise that you need to make certain changes in your lifestyle. Yes, you cannot eat anything or everything as you did before. Your body will go through a lot of changes during pregnancy. During the nine crucial months of pregnancy, you will receive a lot of well-meaning advice from friends and relatives about the type of food you should eat during pregnancy, and it can leave you all confused. If you love eating fruits, especially, mangoes, you might wonder whether you can eat it or not during pregnancy. The same will happen with other food items too. But today we will be talking about one fruit – mangoes! Read this article to find out the relation between mango and pregnancy.

Can I Eat Mango While Pregnant?

Is mango good for a pregnant woman? You may wonder if mango is good for pregnancy. Eating ripe mangoes in pregnancy has its own advantages, provided the portions you eat are monitored properly so that you don’t eat much. Being rich in Vitamins A, B6 and C, mangoes provide the essential nutrients that a woman needs during pregnancy. Mangoes are also rich in folic acid, potassium, and iron.

It is believed that eating mango in pregnancy can increase heat in the body, otherwise known as ‘thermogenesis’. But that may not be true! Spicy foods, ginger, chillies, and strong herbal products need energy to digest and process and are responsible for increasing body heat. There is, however, no proof that eating mangoes increases heat or causes harm to the baby.

Mangoes are a great source of energy and antioxidants, which are essential during the trying period of pregnancy. However, while buying mangoes, make sure you don’t pick out the ones that are chemically ripened. And like with any other fruit or vegetable, you should eat mangoes when they are in the season. However, it is suggested that you consult with your doctor before including mangoes in your diet.

Nutritional Value of Mangoes

Mangoes are packed with nutrients and vitamins that can meet the nutritional requirements of a pregnant woman to an extent. To know more about the nutritional value of mangoes, take a look at the chart below. The chart below lists the nutritional value of 100 gms edible portion of kesar varieties of mangoes.

How Many Mangoes Can You Eat During Pregnancy?

Mangoes are high in calories but can be a great source of energy. You will need a lot of energy during pregnancy, especially in the third trimester. If your doctor has asked you to increase your calorie intake, you can add mangoes to your diet. However, moderation is the key here so do not eat beyond one mango per day.

Benefits of Mango in Pregnancy

As mangoes have a unique sweet and sour taste, they are a favourite with pregnant women as eating mangoes may help lessen the feeling of nausea to a great extent. Based on their nutritional quotients, the following are the health benefits of eating mangoes during pregnancy:

1. Prevents Anaemia

Pregnant women often experience anaemia due to increased iron requirements (1). Mangoes are a good source of iron, which helps increase red blood cell count and combat anaemia. Eating one mango daily can contribute to meeting your iron needs.

2. Supports Fetal Development

Mangoes are rich in folic acid, a crucial nutrient for fetal development, especially during the first trimester of pregnancy. Adequate folic acid intake helps in the growth of the baby’s nervous system and reduces the risk of neural tube defects (2).

3. Aids Digestive Health

Constipation during pregnancy is a common issue. Mangoes are a great source of dietary fibre, which aids in maintaining a healthy digestive system (3). However, moderation is key, as excessive consumption may cause gas or discomfort.

4. Boosts Immunity and Prevents Preterm Labour

Mangoes are rich in Vitamin C, which acts as a powerful antioxidant. It helps neutralize free radicals in the body and may lower the risk of preterm labour (4).

5. Promotes Nervous System Development

Vitamin B6, found in mangoes, supports the development of the baby’s nervous system, much like folic acid. It also plays a role in brain development and function (5).

6. Enhances Bone and Eye Health

Mangoes contain Vitamin A, which is essential for the development of the baby’s bones, teeth, eyes, and nervous system (6). It also supports maternal health by nourishing these systems.

7. Regulates Blood Pressure

Magnesium in mangoes helps regulate blood pressure and may prevent preeclampsia, a serious condition during pregnancy that can lead to seizures (7). Including mangoes in your diet can be a natural way to manage this risk.

8. Relieves Morning Sickness

The sweet and sour taste of mangoes can help alleviate morning sickness, a common pregnancy symptom. Additionally, the Vitamin B6 in mangoes can make mornings more manageable (8).

9. Maintains Fluid Balance

Potassium in mangoes helps maintain fluid balance in the body, which is crucial during pregnancy. Proper fluid balance prevents issues like swelling in the lower limbs and other complications.

10. Curbs Sugar Cravings

The natural sugars in mangoes can satisfy sugar cravings without the need for synthetic sugars or preservatives. This makes mangoes a healthier alternative to processed sweets.

Side Effects of Consuming Mangoes During Pregnancy

While eating naturally ripened mangoes does not have any major side effects, artificially ripened mangoes may contain traces of calcium carbide, a ripening agent, which can expose the mother and baby to the ill-effects of arsenic and phosphorus. Here are a few side effects of eating artificially ripened mangoes.

• Diarrhoea
• Mood swings
• Dizziness
• Headaches
• Seizures
• Sleepiness
• Tingling sensation in hands and feet
• Allergic reactions
• Excess weight gain

Tips to Lower the Toxicity of Mangoes

It is not always easy to tell if the mangoes you are buying are artificially ripened or not. A few simple precautions can help lower the risk. These include –

• Wash the Mangoes – Wash the mangoes thoroughly before consuming them to ensure that any residual ripening agent is removed.
• Soak the Mangoes – Soak the mangoes in water for at least 30 minutes before eating. This helps remove excess heat.
• Peel the Mangoes – Remove the peel before you eat the flesh. This will help reduce the risk of exposure to toxins.
• Maintain Proper Hygiene – Make sure you clean your knives and chopping board and wash your hands thoroughly after peeling and cutting the mangoes.
• Ripen Mangoes at Home – To avoid buying artificially-ripened mangoes, purchase raw mangoes at home and ripen them. You can do this by storing them in a warm area for a few days.

Another useful tip is to buy raw mangoes then ripen them at home. This is the only way to ensure that they are free of calcium carbide.

Pregnancy Safe Smoothie With Mango

This mango smoothie recipe is delicious and safe during pregnancy, and also takes care of those sweet cravings for mango during pregnancy (9). You can easily make this at home using ingredients available to you.

Ingredients

• 1 cup of mango (chopped)
• 1/2 cup yoghurt
• 1 tbsp of flax seeds

Preparation Time

5-10 minutes

Servings

2 servings

How to Make

1. Blend the flax seeds into a fine powder.
2. Add the remaining ingredients and blend until smooth.
3. Refrigerate for 10 minutes and serve.

FAQs

1. Can mango lead to miscarriage?

Mango contains natural heat, which when consumed in excess can cause miscarriage, especially in the third trimester. Make sure you eat mangoes in a limited amount.

2. Which mangoes are safe to eat during pregnancy?

Mangoes, raw or ripe, can be consumed during pregnancy and are safe. Ripe mangoes stimulate appetite, help in digestion, and can help improve complexion. Raw mangoes contain vitamins that fight acidity and morning sickness, making it completely safe for consumption during pregnancy.

3. Is it safe to eat mangoes in late pregnancy?

Excess consumption of mango during pregnancy first trimester and last trimester can lead to gestational diabetes, hence keeping the portions limited is a must.

4. How will I know whether a mango is ripe?

If you are keen on eating a fully ripe mango, make sure you have checked for the following before gulping it down:

• Texture: A ripe mango will be slightly soft. You can buy a firm mango and leave it to ripen. But remember, it should be consumed before it turns mushy.
• Smell: If a mango smells sweet, then it is ripe and you can buy it.

5. Is it safe to eat mango pickle during pregnancy?

Yes, you can eat mango pickle during pregnancy, but in a limited amount.

6. Can you consume dry mango powder in pregnancy?

Dry mango powder has a variety of benefits, such as preventing iron deficiency, preventing acidity, and improving skin tone. You can safely consume it during pregnancy.

7. Do mangoes interfere with nutrient absorption during pregnancy?

Mangoes are rich in Vitamin C, which can enhance iron absorption, but they also contain small amounts of oxalates. In rare cases, excessive consumption of oxalate-rich foods might interfere with calcium absorption. However, this is uncommon and usually not a concern unless mangoes are eaten in extremely large amounts alongside a calcium-deficient diet.

Including mango in pregnancy 2nd trimester can help meet increased nutritional needs, while enjoying mango in pregnancy 3rd trimester may aid in maintaining energy levels and supporting fetal growth during the final stages. If the quantity of mangoes consumed is within permissible limits, you can consume them during pregnancy. But you should always speak to your doctor about including mango milkshakes and mango slices in your daily diet. Consult your doctor then include this sweet fruit in your pregnancy diet.

References/Resources:

1. ResearchGate – How to assess iron deficiency anemia and use the hemocue?

2. National Library of Medicine – Promising Tropical Fruits High in Folates

3. USDA Agricultural Research Service – Total antioxidant activity and fiber content of select Florida-grown tropical fruits

4. National Library of Medicine – Vitamin C intake and the risk of preterm delivery

5. American Pregnancy Association – Natural Sources of Vitamin B During Pregnancy

6. Oregon State University – Vitamin A

7. Cleveland Clinic – Mango-licious: The Top 6 Health Benefits of Mango

8. The Nutrition Source – Vitamin B6

9. American Pregnancy Association – Pregnancy Smoothies