Mangoes Might Be the Next Prenatal Superfood, Study Says

There’s plenty to consider when it comes to prenatal lifestyle choices, from vitamins to exercise and more. But among the myriad of decisions what if one simple addition could make a big difference?

A recent study published in the journal Nutrients is making the case for mangoes to be the next must-have addition to your prenatal diet. Researchers have found that not only can mangoes significantly improve overall diet quality, but they can also boost the intake of vital nutrients crucial for a healthy pregnancy.

These vital nutrients aren’t always so easy to get either. Studies show that between 10-30 percent of pregnant women have nutrient deficiencies that they either need to supplement with diet changes, prenatal vitamins or ideally both.

“Pregnant women are at risk for several health conditions, like gestational diabetes and hypertension, putting their health and the health of the unborn baby at risk,” study co-author Kristin Fulgoni said in a press release. “Diet is a key component of prevention plans, and mangoes are a healthful fruit that contribute many of the nutrients associated with reducing risk of pregnancy-related diseases—including fiber, folate, magnesium, potassium, and vitamin E.”

Researchers gathered data from 16,744 women aged 15-44 years from the National Health and Nutrition Examination Survey (NHANES). Using the Healthy Eating Index (HEI), they found that HEI scores were 16 percent higher among women of childbearing age who included mangoes in their diet. Noteworthy differences include higher intakes of vitamin C, fiber, vitamin E, folate, magnesium, and potassium and lower intakes of added sugars, saturated fat, and total fat.

“These findings add to a growing body of research showing the positive impacts of adding mangoes to diverse diets,” research director Leonardo Ortega, PhD, said. “As a heritage-based food culturally connected to more than 1 out of every 4 Americans, mangoes can be an important bridge to improve nutrition equity and the diet and nutrition quality of our multicultural country.”

If you are trying to supercharge your prenatal diet to give your baby the best headstart, mangoes are just one part of a holistic plan. Check out these 10 Healthy Meal Ideas for Pregnancy for more inspiration.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.