Are Mangoes Bad for PCOS? (Expert Answer)

Short Answer: Mango is good for PCOS because it has antioxidants, vitamin C, folate, and fiber. These nutrients can help reduce oxidative stress, improve immunity, support fetal development, and regulate digestion.

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 the 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, insulin resistance, and inflammation, 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, added sugars, and processed foods.

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

People usually eat it fresh, dried, or in smoothies, salads, desserts, or sauces.

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

These nutrients can help reduce oxidative stress, improve immunity, support fetal development, and regulate digestion.

One cup (165 grams) of fresh mango can give you 67% of the daily value (DV) for vitamin C, 20% of the DV for copper, 18% of the DV for folate, and 10% of the DV for vitamin A and vitamin E.

Vitamin C can help lower androgen levels and improve ovulation in women with PCOS.

Copper can help balance hormones and support thyroid function.

Folate can prevent neural tube defects in babies and lower the risk of cardiovascular disease.

Fiber can help control blood sugar and insulin levels, and reduce the risk of type 2 diabetes.

Furthermore, mango is a low glycemic index (GI) food and has a low calorie density.

Low GI foods are good for PCOS because they do not cause spikes in blood sugar and insulin, which can worsen PCOS symptoms and increase the risk of metabolic syndrome.

Low calorie density foods are good for PCOS because they can help with weight management, which can improve fertility and hormonal balance.

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

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

Also, you shouldn’t eat mango if you have a latex allergy, as it may cross-react with the sap of the mango skin and cause itching, swelling, or anaphylaxis.

Because mango is high in fructose, you should also avoid it if you have fructose malabsorption or irritable bowel syndrome (IBS).

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 have black spots.

Because ripe mangoes are more nutritious and flavorful than unripe ones.

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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