Benefits of eating mangoes for pregnant women
Mango is one of the most nutritious fruits and has many benefits for pregnant women.
Provide rich vitamins and minerals
Mangoes are rich in vitamins A, C, E, K and B complex, which can promote healthy fetal development. In addition, mango also contains minerals such as calcium, magnesium, iron, and zinc. These elements are very important for the health of pregnant women and the bone development of the fetus.
Improve constipation problem
One of the common problems during pregnancy is constipation. Mangoes are rich in fiber, which helps increase intestinal motility and reduce the occurrence of constipation. At the same time, mango can also promote gastrointestinal digestion and strengthen the growth of intestinal flora, helping to improve intestinal conditions.
Improve immunity
Pregnant women often have low immunity. Drinking mango juice regularly at this time can improve immunity. Mango is rich in vitamin C and carotene, which helps enhance the function of immune cells.
Precautions for pregnant women when eating mangoes
Although pregnant women can eat mangoes and get nutrients from them, there are some things they need to pay attention to.
Avoid excessive consumption
Although mangoes are rich in nutrients, they also contain relatively high sugar content. Excessive consumption can easily lead to weight gain or other health problems.
Clean it up
All foods should be washed. Before eating mangoes, pregnant women need to wash the mangoes thoroughly to remove residual pesticides on the surface.
No hard matter on the pulp
When eating mangoes, pregnant women need to pay attention to whether there are hard and thorny parts on the pulp, which may have an impact on the health of pregnant women, such as irritating the gastric mucosa, scratching the throat, etc.
Nutritional composition of mango during pregnancy
According to the various elements required for human nutrition, the nutritional content of mango can be divided into the following parts:
Vitamin
Mangoes are rich in vitamins A, C, E and B vitamins. Among them, vitamin A is beneficial to the development of fetal eyes, bones and other organs; vitamin C can help pregnant women enhance their immunity; vitamin E can help cell repair and metabolic regulation.
Minerals
Mangoes are rich in calcium, magnesium, zinc, iron and other minerals, which have an important impact on the bone health of pregnant women and the development of their babies. Among them, calcium can help pregnant women build strong bones and teeth; iron can promote blood circulation.
Phytochemicals
The flavonoids, polyphenols, proanthocyanidins and other phytochemicals contained in mango are very beneficial to health care during pregnancy. Not only do they act as antioxidants, they also reduce the risk of diabetes during pregnancy.
Some good combinations for pregnant women to eat mango
As a healthy fruit, mango can not onlyEat it alone or with other foods to provide more nutrients.
Mango milk/yoghurt salad
Mix mango, milk/yoghurt, add some honey and chopped almonds to prepare a salad, which helps provide calcium and healthy fats, while providing rich vitamins A, E and B complex vitamins.
Mango Protein Salad
On the basis of mango salad, add nuts, green leafy vegetables and protein foods (such as chicken breast or foie gras) to make it not only provide protein, but also provide rich vitamins, minerals and water-soluble fiber.
Mango oatmeal
Chop the mango, mix it with oats, yogurt, and walnuts, and season it with a little honey to make a delicious breakfast. This provides a rich source of fiber, protein, healthy fats and minerals.
Summary
During pregnancy, moderate consumption of mangoes is very beneficial. It can provide the body with rich nutrients and also help relieve problems such as constipation. It should be noted that pregnant women should not overeat mangoes and should pay attention to cleaning them and removing the hard parts of the pulp. In addition, pregnant women can eat mango with some other foods according to their own taste preferences to increase its nutritional value.
