Are Mangoes Good for PCOS? (Expert Answer)

Short Answer: Mango is good for PCOS because it has vitamin C, folate, and antioxidants, which can help improve your insulin sensitivity, menstrual cycle, ovulation, and chronic disease risk.

Polycystic ovary syndrome (PCOS) is a condition that affects your ovaries, the female reproductive organs that produce eggs and hormones.

In PCOS, your body produces too much of a hormone called androgen, which can interfere with the normal development and release of eggs from your ovaries.

This can lead to various health problems, such as irregular periods, infertility, acne, excess hair growth, and weight gain.

One of the key factors in managing PCOS is diet.

What you consume can affect your blood sugar levels, which can impact your PCOS symptoms and overall health.

To effectively manage PCOS, you should consume fiber-rich foods like fruits, vegetables, whole grains, and legumes, and avoid refined carbs and added sugars like white bread, pastries, soda, and candy.

Now, mango is a tropical fruit that has a sweet, juicy, and aromatic flesh.

People usually eat mango fresh, dried, or in juices, smoothies, salads, and desserts.

Mango is good for PCOS because it contains vitamin C, folate, and antioxidants.

Vitamin C can help boost your immune system and support collagen production.

Folate can help prevent birth defects if you are pregnant or planning to conceive.

Antioxidants can help protect your cells from oxidative stress and inflammation.

One cup (165 grams) of fresh mango can give you 67% of your daily vitamin C needs, 18% of your daily folate needs, and 10% of your daily vitamin A needs.

Vitamin C can help improve your insulin sensitivity and lower your blood sugar levels, which are often elevated in PCOS.

Folate can help regulate your menstrual cycle and ovulation, which are often disrupted in PCOS.

Antioxidants can help reduce the risk of chronic diseases, such as diabetes and heart disease, which are more common in PCOS.

Furthermore, mango is a low glycemic index (GI) food and a good source of fiber.

Low GI foods are foods that do not cause a rapid spike in your blood sugar levels after eating them.

Fiber can help slow down the absorption of sugar and keep you feeling full longer.

Both low GI foods and fiber are beneficial for PCOS, as they can help control your appetite, weight, and blood sugar levels.

You can eat one to two servings of mango per day safely.

More than that can cause bloating, diarrhea, or allergic reactions in some people.

Also, you shouldn’t eat mango if you have a latex allergy, as mango skin contains a substance called urushiol, which can trigger an allergic reaction.

Because urushiol is also found in poison ivy, poison oak, and poison sumac.

You can buy fresh mangoes in your local market or order them online.

Always choose mangoes that are firm, plump, and fragrant, and avoid those that are bruised, shriveled, or discolored.

Because ripe mangoes have the best flavor, texture, and nutritional value.

You can store them at room temperature for up to five days or in the refrigerator for up to two weeks.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care, is key to managing PCOS effectively.

I always recommend my PCOS patients to follow a PCOS-friendly diet to improve their overall well-being and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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