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How To Make The Best Use Of Mango During Pregnancy

by SaleBhai Team - 03-May-2017 - #AamBaat

So, the tests are positive and you are finally in that stage where you patiently await the arrival of your little one. Congratulations! A long journey of expectations and emotions awaits you in these coming nine months. With advice from relatives to eat for two, with myths about what to eat and what to avoid, you must surely be confused while shortlisting your diet chart. Well, we are here to do our bit and ease your stress a little. Today, we shall talk about the king of fruits, mango - whether or not to include this juicy, yellow, sweet summer fruit in your must-have food list. But before we proceed, take a look at the essential nutrients vital for a developing baby:

 

Must-have nutrients for babies

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Can you consume mangoes during pregnancy?

The answer is yes. Although the consumption of mango during pregnancy is surrounded by myths and superstitions, you can relish these fruity yields while you are expecting. As you can see, iron, vitamin C, A, and B6, folic acid, and potassium are all essential for the growth of your baby. And thankfully, mangoes are rich in all of these.

For an elaborate view, we have decoded the nutritional value, per 100 grams of mangoes:

 

Calories

60 kcal

Proteins

0.8 g

Fats

0.4 g

Vitamin A

21 %

Vitamin C

60 %

Fibre

1.6 g

Sugar

14 g

Vitamin B6

5 %

 

Another issue that pregnant women often face during this strenuous phase is constipation. Mangoes, being loaded with fibre, aid in easing this problem. They are also essential storehouses of energy and antioxidants. The craving for devouring sweet dishes is very common in expecting moms. Since mangoes are naturally sweet, this is a healthier option than sugar-laden cakes and pastries. However, a word of caution: avoid too much of sweet treats if you are diagnosed with gestational diabetes. The most recommended period for high mango consumption is your third trimester, when you require the maximum calories. Want to know the complete list of benefits from this fruit? Check out this article here.

 

Detailed overview about the nutrients and benefits of mango during pregnancy

 

Nutritional value per 100 gm of mango

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  • Vitamin A

Vitamin A improves vision, strengthens the immune system, maintains healthy skin, aids in embryonic growth of the foetus, and plays an important role in the development of heart, lungs, kidneys, bones, and eyes. It also helps in the growth of the respiratory system, cardiac system, and the central nervous system.

 

  • Fibre

Fibre content in mangoes keeps one full for longer durations, smoothens digestive functions, reduces constipation during during the first trimester of pregnancy. It also keeps blood pressure levels normal.

 

  • Vitamin C

The antioxidant properties of vitamin C aids in combating harmful germs, increases resistance against diseases such as cancer, supports cognitive and neurological functions, and helps in collagen formation and wound healing. It ensures healthy gums for the developing foetus, enhances iron absorption, and plays a vital role in tissue repair, bone growth, and formation of healthy skin. Iron is required by expecting mothers to reduce chances of anaemia.

 

  • Potassium

This mineral helps in maintaining fluid and electrolyte balance, regulates muscle contractions, and also relieves pregnancy cramps.

 

  • Vitamin B6

Vitamin B6 has an important role in cognitive development. It ensures normal nerve function, maintains healthy immune system, and relieves morning sickness and nausea - common during pregnancy. Since it helps in formation of red blood cells and neurotransmitters, it aids in the growth of baby’s brain and nervous system.

 

  • Copper

Copper is required for blood cell formation and in the development of heart, skeletal system, and blood vessels.

 

  • Folate

Doctors often recommend folate supplements to pregnant mothers, as folate deficiency can lead to birth with brain and spinal cord defects in the baby. Folate helps in formation of red blood cells and DNA, and also aids in the functioning of cardiac system.

 

How to make the best use of mango during pregnancy?

 

Pregnant woman with a mango in hand

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Now, the best choice would be to have fresh mangoes. When you go to the market, ensure that you bring home naturally ripened ones. Hence, the ideal option would be to buy on-season, certified, and no-chemical ripe mangoes. The good news is - we have the choicest yields available for you. Check them out here. One of the most common ripening agents used here is calcium carbide, harmful for both you and your baby; since this chemical has been proven to contain traces of arsenic and phosphorus.

 

A mother can safely consume both ripe and unripe mangoes. While ripe mangoes increase appetite, aid digestion, and enhance complexion, unripe ones are packed with vitamins, reduce morning sickness, heal constipation, and combat acidity. If you are a fan of mango desserts, try out our delicious selection of homemade summery, sweet, mangoey dishes. However, always watch out for added sugars and calories that come in the form of sweeteners and cream in readymade, store-bought ones. Some other delectable ways of relishing this fruit is mango papad or candies, pickles, and squash.

 

You can always ensure that you follow these safety instructions when eating mangoes:

  • Look out for fruits with black powdery or greyish white coating. Check for the ones which give out a garlic-like odour and are ripe outside, but raw and hard inside. These mangoes might have been ripened artificially
  • Wash the fruit thoroughly in running water to get rid of any residual chemicals on the surface
  • Never eat them with the peel on. Remove the outer layer, slice, and then consume the fruits
  • Wash your hands, knife, and chopping board with soap and clean water

 

So, how much mangoes can an expecting mother eat safely?

 

Best mango for expecting mothers

Image credits

 

You can limit your daily mango intake to one or two daily. In your third trimester, you will be needing to increase your calorie intake; so consuming mangoes during this phase, in moderation, is a good option.

 

Summary

It is advisable to seek the recommendation of a doctor before settling on your decision of getting your next box of mangoes. As long as the gynaecologist has given a go-ahead and your consumption is moderate, there is simply no reason to avoid mangoes during pregnancy. So, click now and grab a box of fresh, authentic, and original mangoes!

 

Header image credit

 

Did you like this story? Want to share your feedback/appreciation/criticism? Please feel free to leave your opinion in the comment section below.

alphonso from ratnagiri
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