Benefits of Eating Raw Mango
Have you ever wondered what the benefits of eating raw mangoes are? We will discuss the benefits of raw mango in detail and some other essential facts.
The summer season feels incomplete without mangoes. Crowned with the title of “King of fruits”, people find it irresistible not to eat mangoes. Kacha Kairi or raw mango also forms an essential ingredient that people enjoy during the summer season.
Raw mango is an aromatic fruit and is a greener version of mango. With white flesh, it has one or two seeds inside, depending on the raw mango size. The skin of raw mango is firm and has a tart odour, which all loves.
Raw mangoes are eaten in various forms. Like mangoes, raw mangoes are filled with nutrients that benefit the body.
Benefits of Eating Raw Mango
- 1 Nutritional value of raw mango
- 2 Health benefits for raw mango
- 3 Ways to eat raw mango
- 4 Final words
Nutritional value of raw mango
Raw mango benefits the health as it is packed with Vitamins, minerals, and antioxidants that help the body function properly. Let’s find out the nutritional information of raw mangoes in depth.
Raw mangoes are a great source of Vitamins, which include Vitamin A, Vitamin B6, Vitamin C and Vitamin K. They are also rich in minerals like Folate and Potassium. These nutrients contribute to a healthy body and good functioning of organs.
Raw mangoes contain small amounts of Copper, Calcium and iron along with antioxidants zeaxanthin and beta carotene. Although green mangoes contain fewer calories, they are a great nutritional source.
A cup of raw mango which is equivalent to 165 grams, provides- 1.35 grams of protein, 0.63 grams of fat, 2.64 grams of fibre, 24.7 grams of carbohydrate, 22.5 grams of sugar and 99 calories.
165 grams of raw mango fulfill 10 percent of Vitamin A’s daily requirement and 80 percent of magnesium and calcium. It is recommended to eat raw mangoes uncooked to preserve the nutrients like Vitamin C.
Proteins contribute approximately 3 percent of the daily requirement of nutrients. Vitamin C contributes the most among all the nutrients having a percentage of 67. Vitamin E and Vitamin K provide 7 and 6 percent, respectively.
It can be concluded that raw mangoes are loaded with nutrients that contribute a lot in achieving the daily need for nutrients.
Health benefits for raw mango
The above listed are the nutrients that make raw mangoes beneficial for healthy living. The green mango benefits the body in different ways and provides health advantages different from ripe mangoes.
The raw mango health benefits are:
1. Protects from dehydration
Dehydration occurs due to imbalanced electrolytes in the body during the summer season—sodium chloride and iron leaks from the body through sweat. Dehydration affects the entire health of a person.
The Khatta Meetha raw mango juice serves as a delicious treat and protects the body from intense heat and dehydration. Raw mango prevents the excess leak of NaCl and iron from the body. Hence, it protects the body from intense heat and dehydration during the summers.
2. Boosts the health of Intestine and Liver
Raw mango enhances the secretion of bile acid from the liver into the intestine. They are known to cure liver diseases. The detoxification effects on the liver can be achieved by eating raw mangoes as a salad.
It also kills the microbes present on the food and improves the absorption of fats. Chew the raw mango slices to help improve the functionality of the liver and intestine.
3. Promotes weight loss
Ripe mangoes are sweeter than most fruits. It contains a high amount of sugar and calories. On the other hand, green or raw mango contains less quantity of sugar and calories.
Raw mangoes enhance metabolism and help you to burn more calories. Diabetic people can also eat them as they have less sugar and fibre.
4. Good for the teeth
Raw mangoes are extremely rich in Vitamin C, as already mentioned above. They are beneficial for eliminating bad breath and preventing tooth decay. Chew raw mangoes to get strong and shiny teeth.
The deficiency of Vitamin C causes Scurvy. Scurvy is characterized by bleeding gums, bruises, rashes, weakness and fatigue. Raw mangoes can cure Scurvy and also help in the formation of red blood cells.
5. Improves heart health
Niacin, in raw mangoes, helps to regulate cholesterol levels. The healthy cholesterol in the body helps prevent cardiovascular diseases like heart attacks, stroke, diabetes, or other heart issues.
Niacin also improves blood circulation, which helps the heart to beat normally and keeps the heart shape good and healthy. If you are suffering from heart issues, raw mangoes can do wonders and improve your health.
Ways to eat raw mango
Raw mango is a versatile fruit when it comes to cooking and eating in different forms. It is not as juicy as ripe mangoes. They have a pungent odour and are firm. Raw mangoes can be eaten in various forms without compromising the loss of nutrients from them.
The mango season lasts for a short duration. Raw mangoes while the season lasts and enjoys various tasty snacks or dishes. Make sure to buy raw mangoes that are not soggy around the stem. Store them in a cool place, and this will keep them fresh for three to four days.
Due to its cooling properties, it can be incorporated in drinks that protect from heat. They also contribute to various dishes as sides and in deserts. Raw mangoes are rich in Vitamin C, which solves all your stomach troubles. Some of the forms or recipes of raw mangoes are given below:
1. Kairi with salt and chilli
Raw mangoes and chilli pepper are a perfectly natural combination. The sourness of green mangoes with salt and pepper make it a super-tasty snack. It’s a simple and tasty snack filled with flavours.
Take chopped or sliced Kairi and sprinkle chilli pepper and salt in the required quantity. Add fresh lime juice to raw mangoes and enjoy your treat. It takes only 5 minutes to prepare the dish.
2. Aam Panha or Kairi Panna
Aam Panha is a soothing and refreshing drink that protects us from the scorching heat. It is better than the packaged drinks and is loved by both adults and children. It can serve as an alternative to fizzy, carbonated drinks.
Roast the raw mangoes slightly on heat and boil them. Remove the skin and squeeze the pulp when the mangoes cool down. Blend the pulp along with salt, mint leaves, jaggery, black salt, roasted and powdered cumin seeds and cold water in required quantities. Blend it to get a homogeneous mixture. Pour the drink into a glass with some ice and enjoy your soothing drink. The preparation time is 15 to 20 minutes.
Raw mangoes can be used to make salads, which form an essential part of a healthy diet. Raw mango chunks tossed with some veggies of your choice, and your healthy snack is ready. Corn, tomato juice, pineapple and mango chunks mixed together to make a refreshing and crunchy salad. The preparation time is 5 to 7 minutes.
4. Raw Mango pickle
Raw mango pickle is a flavorful, tangy, spicy dish found in every Indian kitchen. Mango pickle is eaten all around India. The recipes may vary depending on the taste preferences across different regions of India.
The recipe is quite simple and takes only 15 minutes to prepare the pickle. Cut the raw mango from the middle and remove the seed. Add salt to the sliced mangoes. Heat oil in the pan and add mustard and fenugreek seeds. Add turmeric powder, red chilli powder, heeng, curry leaves and saute. Turn off the flame and pour the hot mixture over the raw mangoes. Mix it, let it cool down, and your pickle is ready to eat.
What are the raw mango benefits? This question must have crossed your mind. We hope that your question has been answered well and you find our article informative. We think that you will enjoy making the recipes mentioned above from the raw mangoes.
The green mango benefits listed above will clear your mind about why you should eat raw mangoes. Raw mangoes are not only delicious but also efficient in promoting a healthier life. One cannot avoid eating them, whether they are ripe or green.