12 Amazing Health Benefits of Eating Raw Mangoes

Unripe mangoes, also called green mangoes or raw mangoes, are a tangy, refreshing summer fruit enjoyed all around the world. While ripe mangoes are often loved for their sweet flavor, raw mangoes have a distinctive, sour, crunchy, and refreshing flavor. But aside from flavor, raw mangoes are also worth our admiration for containing significant nutrients along with potent antioxidants that display numerous health benefits when consumed in moderation. 

This article will look at the nutritional value of raw mangoes, as well as twelve health benefits, ways to incorporate them into your diet, and the health risks of consuming raw mangoes.

Nutritional Value of Raw Mango

Raw mangoes are low low-calorie fruit, with a high amount of essential nutrients.  Below are the nutrients per one hundred (100) grams. 

• Calories: ~60 kcal
• Vitamin A: A small amount
• Vitamin C:  36 mg (60% of the daily value)
• Fiber: 1.6 g
• Carbohydrates: ~15 g
• Electrolytes: potassium, magnesium; 
• Antioxidants: polyphenols, flavonoids 

Also, unripe mangoes contain digestive enzymes, as well as acids, and assist the body in maintaining its alkaline balance. 

12 Health Benefits of Raw Mangoes

Raw mangos have a wonderful taste, are a great thirst quencher, and are high in minerals. Eating lots of them in the summer can be a great asset to your overall health in a variety of ways. Raw mangos benefit your health because they:

1. Improves Immunity: Raw mangos are an excellent source of Vitamin C, which increases the levels of white blood cells in your body, thus giving your immune system a boost and providing your body with more defense against illness. Vitamin C also helps facilitate the healing of the body and stimulates the growth of tissues that have been damaged.
2. Aids Digestion: Raw mangos contain enzymes that are helpful for digestion because they help to break down protein in the stomach, and also help in the making of bile. Raw mangos, therefore, help with digestion in a general sense. They also help with digestion in specific ways, like constipation and upset stomach.
3. Prevents Dehydration: Raw mangoes are salty and nutrient-rich, which may help replace the fluids and electrolytes lost during the hot summer months. Drinks like aam panna, made with raw mangoes, in particular, are effective in cooling the body and reducing the risk of heatstroke. 
4. Aids Weight Loss: Raw mangoes are low in fat and high in fiber, both of which help satisfy your hunger longer and help release feel-good endorphins and stimulate the metabolism; therefore, they serve as a great snacking option for people trying to lose weight.
5. Regulates Blood Sugar Levels: Compared to ripe mangoes, raw mangoes have a lower glycemic index and may help reduce insulin resistance. Additionally, raw mangoes contain compounds that support blood sugar regulation, which makes them a safer choice for people with prediabetes or Type 2 diabetes (as long as they are not consuming raw mangoes in excess).
6. Good for Your Liver: The health benefits of raw mango have been known for many years, and with its popularity and consumption, a lot of people think of raw mango as a natural support for the liver. Raw mango has beneficial effects on liver function and bile production, which is very important for the digestion of fats and as a way to detoxify the liver. 
7. Good for Your Heart: Raw mangoes are a very good source of the minerals potassium and magnesium, both of which lower blood pressure and possibly help regulate fluid and electrolytes. All of this is likely to lower your risk for heart attacks, strokes, and heart disease.
8. Good for Your Skin: Sufficient amounts of vitamin C are necessary to produce collagen that sustains beneficial qualities of elasticity, strength, and anti-aging in the skin. Fresh mangoes in your diet may also assist with treating acne, dark spots, and will overall promote radiant skin. 
9. Helpful for Absorption of Iron: The Value of raw mangoes contains vitamin C, which works for the making of the immune system and for the enhancement of non-heme iron absorption from plant-based foods. This could reduce the risk of iron deficiency anemia, particularly in women and vegetarians. 
10. Stops Scurvy: If you don't have enough vitamin C, you can get scurvy, causing your gums to bleed, fatigue, and joints to be painful. Eating fresh mangoes can give vitamin C and prevent this deficiency.
11. Alleviate Acidity: While raw mangoes can be sour (often referred to as tart), they are alkalizing to the body. Raw mangoes will help to neutralize excessive acids in the stomach and relieve heartburn and acid reflux.
12. Fights Against Oxidative Stress: Raw mangoes are high in antioxidants. One example would be antioxidants called polyphenols, which fight against free radicals within your body. Antioxidants fight against oxidative stress and thereby help decrease the risk of some chronic diseases such as cancer, neurodegenerative diseases, cardiovascular disease, etc.

Incorporating Raw Mangoes into Your Meal Plan

Making your regular meals more fun and colourful can happen via the inclusion of unripe mangoes. The taste and mouthfeel of unripe mangoes are dissimilar. They add a natural sweetness, but they also bring a tart acidity to dishes and can be used in both sweet and savoury dishes. Here are some healthy ways to use unripe mangoes in cooking:

• Slicing or shredding unripe mango will make a healthy salad more flavourful. 
• Mix the pulp of cooked unripe mango with mint, roasted cumin, black salt, and a sweetener such as jaggery or sugar for refreshing summer cocktails. 
• Combine unripe mango with green chillies, cilantro, and garlic for a summer condiment that is delicious and refreshing.
• Pickling raw mango is a great way to enjoy the taste and provide some flavors while preserving the fruit. Pickles typically combine raw mango slices with mustard, oil, or spices.
• Chopping raw mango into a dal or curry will provide acidity in the dish.
• Diced raw mango combined with onion and tomato, tossed in lime juice, provides a spicy-sour dip.

Although you may want to explore more ideas if you find yourself with an abundance of raw mango in the summer, drying the slices and turning them into amchur (dry mango powder) is also an option. Amchur is used in various Indian dishes and adds a tangy flavor.

Risk Factors

Raw mangoes can be considered healthy, but consuming too much or failing to care for them properly can cause issues:

• The acidity, as well as a fibrous texture at the top, may contribute to irritation or even a sore throat.
• Having too many raw mangoes could cause an upset stomach and a full feeling. 
• The sap from the skin of the mango can make some people sick, which could lead to skin issues, swelling, or other areas of concern.

Thoroughly wash unripe mangoes before using them to remove any pesticides or sap that could remain on them.

Conclusion

Raw mangoes are an excellent source of refreshing, health-promoting fruits that should definitely be included in your summer diet. All of the health benefits of this strikingly green food span from digestion, immunity, and liver support to skin health. If it could be stressed enough, moderation is critical! 

So, next time you go to the market, make sure to pick up a few raw mangoes—not just for the taste, but for the healthy wealth they contain!

FAQs

1. Can eating raw mangoes help you lose weight? 

Yes. Raw mangoes provide a lot of fibre and not many calories. Eating more fibre helps you feel full longer, even if you eat less.

2. Is it safe for people with diabetes to eat raw mangoes?

Raw mangoes still have natural sugar in them, even if they have a lower glycaemic index. If you have diabetes, you should watch how much of it you eat and how your blood sugar levels are doing. 

3. Is it safe to eat fresh mango while pregnant?

Yes, in moderation. Eating small amounts of raw mango may help with nausea and provide vital nutrients for the mother and baby. You should always check with your doctor when trying new items in your diet.