Mango

Ripe mango is safe and nutritious during pregnancy. It is a rich source of vitamin C, folate, and vitamin A from beta-carotene.

Safe to eat

Ripe mango is completely safe to eat throughout pregnancy and provides an impressive range of nutrients. It is very high in vitamin C, which supports immune function and iron absorption. It also provides folate, vitamin B6, and vitamin A in the form of beta-carotene — the plant-derived form that is safe during pregnancy (unlike the retinol form of vitamin A found in liver). Mango also contains digestive enzymes (amylase) which can help with the digestive discomfort some women experience during pregnancy. Fresh, ripe mango can be eaten on its own, in fruit salads, blended into smoothies, or used in both sweet and savoury dishes such as mango salsa and chutneys. Frozen mango is equally nutritious and widely available. The main thing to be aware of is that some sources flag unripe green mango as containing compounds that may stimulate uterine contractions in very large amounts — but ripe, commercially available mango poses no such concern.

What to be aware of

Wash the mango skin before cutting — bacteria on the outside can transfer to the flesh via the knife.
Ripe mango (sweet-smelling, gives slightly when pressed) is safe in normal dietary amounts.
Very large amounts of unripe, sour green mango should be avoided — but this is not a concern with normal consumption of ripe mango.
Mango is high in natural sugars — enjoy as part of a varied diet, and in moderation if managing gestational diabetes.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Mango and lime smoothie

A vibrant, vitamin C-packed smoothie — ideal for mornings or as an afternoon pick-me-up.

Pregnancy tip: Frozen mango gives a thick, almost sorbet-like consistency. Use ripe fresh mango if you prefer a lighter texture.

Ingredients

300g frozen or fresh ripe mango chunks
Juice of 1 lime
200ml coconut water or orange juice
1 tsp fresh ginger, grated (optional — good for nausea)

Method

Add all ingredients to a blender.
Blend until completely smooth.
Taste and add a little more lime or sweetness as needed.
Serve immediately over ice.