Mangoes are available in different colours worldwide, but the green ones (raw mangoes) help to treat digestive issues and aid in weight loss.
Raw mango, a charming tropical fruit, offers a plethora of health benefits and the advantages of eating it are impressive. Let’s have a deeper look into the nutritional value of raw mangoes.
Nutritional Breakdown of Raw Mangoes
Being renowned as a great source of essential nutritional components, raw mangoes boast richness in several compounds such as cartenoids, vitamins, minerals, and dietary fibre, thereby contributing to the nutritional prowess.
Below is the nutritional content of diced raw mango (100g).
| Nutritional Components | Value per 100g |
| Carbohydrates | 14.98 g |
| Fibre | 1.6 g |
| Energy | 60 KCal |
| Protein | 0.5 g |
| Folate | 43 mcg |
| Vitamin A | 0.2 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin K | 4.2 mcg |
| Potassium | 168 mg |
| Iron | 160 mcg |
Health Benefits of Raw Mangoes
1. Rich in Vitamin C
Raw mangoes are a rich source of vitamin C (also known as an immunity booster), providing 60% of the daily recommended intake. It also plays a crucial role in iron absorption and skin health.
Raw mangoes strengthens the defence mechanisms in our body and wards off illnesses and infections. Vitamin C minimises the risk of various blood disorders such as anaemia, haemophilia, and blood clot formation.
2. Promotes Healthy Heart
Potassium, a prominent mineral present in raw mangoes, plays an essential role in maintaining optimal heart health. It also helps to regulate blood pressure levels and maintain cardiovascular well-being.
3. Aids in Digestion
The presence of dietary fibre and the alkaline nature of raw mangoes improve digestion and prevent constipation. They contain specific enzymes and break down proteins, thereby contributing to an optimal digestive system.
4. Contains Antioxidant Properties
Packed with antioxidants such as mangiferin and polyphenols, raw mangoes contain compounds that fight and neutralise harmful free radicals in the body. They also reduce chronic disease risks and protect your cells from damage. Antioxidants act as the body's defence against oxidative stress.
In addition, mangiferin has a hepatoprotective function that improves the health of the liver and balances cholesterol, triglycerides, and fatty acids.
5. Healthy Vision
Rich in vitamin A, raw mangoes contribute to improving vision capabilities and help in preventing eye-related conditions. Also, the high level of cartenoids support retina functions and enhance night blindnesses.
6. Enhances Hair Health
Vitamin C and Vitamin E along with zinc, iron, and proteins are present in raw mangoes that serves as a good option for nourished hair. Vitamin C also helps in forming collagen and improves hair growth with sebum used to moisture the scalp.
7. Improves Liver Health
Raw mangoes can avoid liver problems and stimulate bile production. Produced by the liver, bile is a juice that helps break down fats and enhances digestion. It helps remove the drug and toxin from the body.
8. Cures Scurvy
Scurvy is characterised by bruises, bleeding gums, weariness, and weakness. Amchur or raw mango powder can be an effective cure for these symptoms. The high vitamin C content in raw mangoes helps to prevent the development of scurvy.
Raw mango acts as a powerful veggie, aids in eliminating bad breadth, and lowers the risk of tooth cavities.
9. Prevents Gastrointestinal Issues
Raw mangoes is a natural remedy for common gastrointestinal problems such as indigestion, constipation, and diarrhoea. It also contains alkaline properties and neutralises the acid in the stomach, thereby reducing the symptoms of acidity and heartburn.
10. Prevents Heat Stroke
Raw mangoes during summer prevents heat stroke and cools down the body from overheating. A drink popularily made from raw mangoes, known as “aam panna,” is a natural remedy for heat exhaustion in different parts of the world.
11. Supports Skin Health
Due to the presence of nutrients and vitamins, including raw mango in your diet is an excellent way to support your skin health. It aids in natural collagen production and prevents sun damage along with premature ageing.
12. Helps in Weight Loss
Being low in calories and rich in fibre, raw mangoes are a good addition to your weight loss diet. They will make you feel full for a period of time, thereby reducing your overall intake of calories.
How do you incorporate raw mangoes into your diet?
Raw mangoes can be used in the following methods:
- Raw mango slices: You can simply slice the raw mangoes and enjoy this seasonal delight as a refreshing snack. A pinch of chilli powder or a sprinkle of salt will enhance the flavours.
- Raw mango salad: Toss raw mango pieces with onions, cucumber, and a pinch of lemon juice for a nutritious and tangy salad.
- Raw mango chutney: Mix raw mango with green chillies and a drizzle of salt/sugar. Prepare a raw mango chutney with these and pair it with roti, rice, or dip.
- Raw mango pickle: If you love the spick kick of pickles, consider making a pickle with raw mango to complement your taste buds.
- Raw mango smoothie: Mix raw mangoes with a touch of honey, yoghurt, and a handful of ice cubes for a refreshing and creamy smoothie.
- Raw mango sorbet: For a delightful homemade sorbet, freeze the pulp of raw mango with a spark of sugar.
Wrapping up
Raw mangoes, being a nutritional gem, offer impressive health benefits along with a true summer delicacy. However, if you experience a few side effects, such as digestive issues or allergies, you better consult a doctor for proper guidance.
Nevertheless, raw mango is not just a delicious treat to savour but also acts as a natural remedy to support heart, skin, and hair health. Incorporate it and let it work its magic on your well-being.
