One of the most common questions I receive from pregnant women is whether it is safe to eat mangoes. With the mango season in full swing, it's understandable that many expectant mothers are eager to indulge in this delicious fruit. However, there are concerns about the potential adverse effects of mango consumption during pregnancy, ranging from miscarriages to preterm delivery and diabetes. In this blog, I will provide an evidence-based overview of the safety and benefits of eating mangoes during pregnancy, so that you can make informed decisions about your diet and ensure a healthy pregnancy.
Can I eat mango in my first trimester?
Yes, you can. Mango is a delicious fruit that can help relieve nausea and vomiting during pregnancy. It is also rich in vitamins C and A, as well as micronutrients like folic acid and magnesium. All of these nutrients are important for healthy fetal development, particularly during the early stages of pregnancy. Additionally, the fiber in mango can help keep your digestive system running smoothly, reducing the likelihood of constipation.
Is raw mango safe during pregnancy?
Yes, raw mango can be eaten in moderation during pregnancy. It is an excellent source of fiber and vitamin C. To make the most of its health benefits, you can combine raw mango with turmeric, which can act as an insulin sensitizer and anti-inflammatory agent, boosting immunity. A popular drink made from raw mango pulp, jaggery, and cardamom can also help with hydration, electrolyte balance, and iron absorption.
How many mangoes can I have in a day during pregnancy?
Daily, it is safe to consume up to 200 gm of mango during pregnancy. This can be taken as a pulp or as a smoothie mixed with milk or yogurt or along with other cut fruits. Avoid adding sugar to the mango as it already has adequate sugar content. When consuming mango, ensure it is naturally ripened and thoroughly washed and cleaned off the dust and sticky gum before consuming. Only eat the pulpy part, and not the peel, which can contain chemicals and pollutants that can cause skin rashes. Do not eat mango that has been kept uncovered and has been cut for a long time or mango that is overripe, as it can cause gut infection or diarrhea.
Is mango contraindicated in mothers with diabetes?
Mangoes are known to have a high content of sugar. However, the fiber content and rich vitamins balance this, making it an effective source of nutrition. Additionally, the sugar in mango is fructose sugar, which is better for diabetic patients. If you have diabetes, it is important to consume mango in moderation and account for its caloric content.
Is it safe to eat mangoes during the third trimester?
Yes, it is safe to eat mangoes in moderation during any trimester of pregnancy.
What are the advantages of mango in pregnancy?
Mangoes are a great way to satisfy your sweet cravings during pregnancy, without resorting to unhealthy options like ice cream or pastries. They can also help relieve morning sickness, act as an appetizer, and promote proper bowel movements. Mangoes are a rich source of vitamins B6, C, and A, which can act as a brain tonic and improve skin and hair texture, as well as boost immunity. They are also an excellent source of instant energy and can help combat anemia by providing essential minerals like iron, potassium, magnesium, and phosphorus.
Types of Maharashtra, India Mangoes, and their nutritional profiles
Maharashtra, India is known for its diverse variety of mangoes, each with a unique taste and texture. Here are some of the popular types of mangoes available in Maharashtra, along with their nutritional profiles:
Alphonso Mango: Alphonso mangoes are also known as Hapus in Maharashtra and are considered the king of mangoes. These mangoes are yellow-golden, have a creamy texture, and have a sweet, rich flavor. They are a rich source of Vitamin C, Vitamin A, and dietary fiber. One Alphonso mango contains around 100 calories.
Kesar Mango: Kesar mangoes are small in size and have a sweet, juicy, and fiberless pulp. They are famous for their unique flavor and aroma, which is a combination of sweet and sour notes. Kesar mangoes are a rich source of Vitamin C, Vitamin A, and potassium. One Kesar mango contains around 120 calories.
Totapuri Mango: Totapuri mangoes are popular for their elongated shape and pointed end. They have a slightly tangy taste and a firm texture. Totapuri mangoes are a rich source of Vitamin C, Vitamin A, and dietary fiber. One Totapuri mango contains around 130 calories.
Langra Mango: Langra mangoes are oval-shaped and have green-yellow skin with a reddish tinge. They have a juicy, aromatic, and fiberless pulp with a sweet and tangy taste. Langra mangoes are a rich source of Vitamin C, Vitamin A, and potassium. One Langra mango contains around 135 calories.
Dasheri Mango: Dasheri mangoes are known for their thin skin and juicy, aromatic, and fiberless pulp. They have a sweet and fragrant taste and are one of the most popular mango varieties in Maharashtra. Dasheri mangoes are a rich source of Vitamin C, Vitamin A, and dietary fiber. One Dasheri mango contains around 130 calories.
Neelam Mango: Neelam mangoes are small to medium-sized and have bright yellow skin with a red blush. They have a firm texture and a sweet and tangy taste. Neelam mangoes are a rich source of Vitamin C, Vitamin A, and potassium. One Neelam mango contains around 135 calories.
As a responsible consumer, it is essential to ensure that the mangoes we consume are safe and free from any harmful substances, including pesticide residue. One of the ways to minimize exposure to pesticides is to clean the mangoes thoroughly before consuming them. Here are some steps you can follow:
Start by washing your hands thoroughly with soap and water.
Rinse the mangoes under running water to remove any dirt and debris.
Fill a clean bowl with lukewarm water and add a few drops of vinegar or lemon juice. You can also use a vegetable wash solution.
Soak the mangoes in the water for 15-20 minutes.
Scrub the mangoes gently with a clean brush to remove any dirt or residue.
Rinse the mangoes thoroughly under running water to remove any traces of vinegar or lemon juice.
Dry the mangoes with a clean cloth or paper towel.
By following these simple steps, you can minimize the risk of consuming any pesticide residue that may be present on the mangoes. It is also recommended to buy mangoes from reputable sources and to opt for organic varieties if possible to further reduce exposure to harmful chemicals.
Mangoes are a safe and healthy food choice during pregnancy. They are not only delicious but also nutritious. They are a rich source of vitamins, minerals, and dietary fiber, which makes them an essential part of a healthy diet. Each type of mango has its unique taste and nutritional profile, so try different varieties and enjoy the goodness of this tropical fruit.
By following a few simple precautions, expectant mothers can safely enjoy the many health benefits that mangoes offer. As always, it is important to consult with your healthcare provider before making any significant changes to your diet or lifestyle during pregnancy.