Pregnancy is a time of great excitement, joy, and care for a woman. During this time, it is important to take care of the diet and lifestyle to ensure the healthy growth and development of the foetus. One fruit that stands out in the list of healthy fruits for pregnant women is the mango. Mangoes are not only delicious but also packed with nutrients that offer many health benefits for both the mother and the baby. In this article, we will discuss the benefits and precautions of consuming mangoes during pregnancy.
Highlights of Article
Benefits of Eating Mangoes During Pregnancy
Boosts Energy Levels
Pregnant women often experience fatigue and tiredness due to the increased energy demand by their body. Mangoes are a rich source of natural sugars, which provide an instant boost of energy. The natural sugar in mangoes is not only healthier than processed sugar but also provides a sustained source of energy. The antioxidants in mangoes also help fight fatigue and tiredness, making them an excellent snack to keep you going throughout the day.
Helps Prevent Anemia
Anemia is a common problem in pregnant women due to the increased demand for blood. Mangoes are a rich source of iron and vitamin C, which can help in the absorption of iron in the body. Iron is essential for the production of hemoglobin, a protein found in red blood cells that carries oxygen throughout the body. Consuming mangoes regularly during pregnancy can help prevent anemia and ensure that both the mother and baby have adequate oxygen supply.
Rich Source of Vitamins and Minerals
Mangoes are a rich source of essential vitamins and minerals that are crucial for the healthy growth and development of the foetus. They are an excellent source of vitamin C, which is essential for building the baby’s immune system, and vitamin A, which is vital for healthy eyes and skin. Mangoes are also rich in folate, which is necessary for the healthy development of the neural tube. In addition, mangoes are an excellent source of potassium, which helps regulate blood pressure, and supports healthy bone development.
Constipation is a common issue that pregnant women face due to hormonal changes in their bodies. This can be uncomfortable and even painful, leading to hemorrhoids in severe cases. Mangoes are a rich source of dietary fiber that can help promote digestion and prevent constipation. The high fiber content in mangoes can also help regulate bowel movements and prevent gastrointestinal issues. Additionally, the digestive enzymes in mangoes can aid in the digestion of proteins, helping the body absorb essential nutrients.
Regulates Blood Pressure
High blood pressure during pregnancy can lead to complications like preeclampsia, which can be dangerous for both the mother and baby. Mangoes are rich in potassium, which can help regulate blood pressure and prevent hypertension. The potassium in mangoes can also help prevent muscle cramps and spasms, which can be a common issue during pregnancy.
Precautions to be Taken While Consuming Mangoes During Pregnancy
Mangoes are often treated with chemicals to prevent them from rotting. These chemicals can be harmful to the fetus if consumed in large amounts. That’s why it is important to wash mangoes thoroughly before eating them. You can use a mixture of water and vinegar to clean the mangoes and remove any pesticides or dirt.
Limit Your Intake
Although mangoes are healthy, they are also high in natural sugars. Excess consumption of mangoes can lead to an increase in blood sugar levels, which can be harmful to both the mother and baby. Therefore, it is advised to limit the consumption of mangoes to 1-2 servings per day. A serving size is about 1 cup or 165 grams of mangoes.
Choose Ripe Mangoes
Unripe mangoes contain high levels of latex, which can cause uterine contractions and lead to preterm labor. Therefore, it is recommended to consume ripe mangoes during pregnancy. Ripe mangoes are sweet and juicy and have a soft texture, making them easy to digest.
Avoid Mango Juice
Sugar and preservatives are often added to mango juice, which can be harmful to the fetus. It is advisable to consume fresh mango instead of mango juice. If you want to have mango juice, make sure to check the label and choose one that is free of added sugars and preservatives.
Mangoes are a nutritious and delicious fruit that can be a healthy addition to a pregnant woman’s diet. They provide many health benefits, including promoting digestion, preventing anemia, and increasing energy levels. However, it is important to consume them in moderation and take necessary precautions to avoid any harm to the fetus. If you have any concerns regarding the consumption of mangoes during pregnancy, kindly consult with your health care provider.
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