Mangoes are indeed a nutritious fruit that contains essential vitamins and minerals like vitamin C, vitamin A, and iron. [1]
Mangoes can be a healthy addition to a pregnant woman’s diet, benefiting both her health and the baby’s development.
In this article, we will explore incredible benefits of mango during pregnancy.
Nutrition of Mango for Pregnancy
The nutrient value of ripe mangoes per 100-gram serving is given below; [2]
- Calories: 60kcal
- Carbohydrates: 14.98g
- Protein: 0.82g
- Fiber: 1.6g
- Fat: 0.38g
- Sugar: 13.66g
VITAMINS
- Vitamin C: 36.4mg
- Vitamin A: 54IU
- Folic Acid: 43mcg
- Pyridoxine: 0.119mg
- Niacin: 0.669mg
- Thiamin: 0.028mg
MINERALS
- Potassium: 168mg
- Calcium: 11mg
- Iron: 0.16mg
- Magnesium: 10mg
- Zinc: 0.09mg
- Phosphorus: 14mg
Health Benefits of Mango during Pregnancy
There are different benefits of mango during pregnancy. The health benefits of consuming raw mango during pregnancy are given below.
1: Prevents Anemia
Pregnant women frequently experience pregnancy-related anemia. Mangoes, rich in vitamin C, aid in iron absorption, helping pregnant women combat pregnancy-related anemia. [3]
2: Manages digestive health
The fiber in mangoes promotes a prolonged feeling of fullness and aids digestion, effectively preventing constipation often experienced by women during the first trimester of pregnancy. [4]
3: Promote Fetal Development
Mango is a valuable source of folic acid and vitamin B6, promoting healthy fetal brain and spinal cord development. Its consumption during pregnancy helps prevent neural tube defects and supports the nervous system. [5]
4: Packed with Antioxidants
Mangoes are rich in vitamin C, a potent antioxidant that protects against free radicals, which can disrupt fetal development and increase the risk of cancerous tumors. Vitamin C also reduces the likelihood of premature birth. [6]
5: Prevents Preeclampsia
Mangoes, rich in magnesium and vitamin E, help prevent preeclampsia, a pregnancy complication characterized by high blood pressure and potential organ damage. [7]
6: Baby development
Abundant in mangoes, vitamin A aids in the formation of the baby’s teeth and bones, while also supporting eye and immune system development. It contributes to the development of the heart, lungs, and kidneys. [8]
7: Vitamin B6 ideal for fetal brain and nervous system
Mango is a source of vitamin B6, vital for the development of the fetal brain and nervous system. [9]
8: Beats morning sickness
The refreshing flavor of mango can help alleviate morning sickness, while the presence of vitamin B6 in this fruit plays a crucial role in reducing nausea and morning sickness. [10]
9: Balances body fluids
During pregnancy, the increase in blood volume requires additional minerals to support the body. Mangoes are a good source of electrolytes like potassium, calcium, magnesium, and sodium, which play a crucial role in maintaining fluid balance. [11]
The benefits of mango during pregnancy for both you and your developing baby, from boosting your immune system to supporting fetal brain development, mangoes offer a delicious and nutritious addition to your meals.
FAQs
Is mango good for pregnant woman?
Not only are mangos safe to eat while you’re pregnant, but they contain a lost of nutrients that are beneficial to you.
How many mangoes can a pregnant woman eat per day?
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.
Can mangoes cause heartburn or acidity during pregnancy?
Mangoes, like other acidic fruits, may cause heartburn or acidity in some individuals.
How can I incorporate mangoes into my pregnancy diet?
You can enjoy mangoes as a standalone snack, add them to fruit salads, blend them into smoothies, or use them in various recipes like salsas, chutneys, or desserts.
Can mangoes be eaten during all trimesters of pregnancy?
Yes, mangoes can be consumed throughout all trimesters of pregnancy. However, it’s essential to consume them in moderation and consider any specific health conditions or allergies.