10 Benefits Of Eating Raw Mango With Ways To Enjoy Its Healthy Goodness!

Love raw mango for its yummy tart taste? Well, there's more to this fruit than just its flavour! Raw mango, also known as green mango, is like a little sunshine in fruit form, packed with vitamins A, C & E and goodness that can help your body in many ways. The benefits of eating raw mango are especially known for keeping you healthy from the inside out, like helping your stomach work well, keeping you energised and balancing your skin glow. With its high water content, raw mango is highly hydrating, making it a great choice for preventing heat strokes. Plus, including raw mango in your diet offers many other surprising benefits!

So, read on to learn about the transformational health and nutritional benefits of eating raw mango and explore 11 yummy ways to add raw mango to your food to enjoy all its healthy goodness!

Table Of Contents

1. 10 Health Benefits Of Raw Mango

2. 5 Nutritive Benefits Of Raw Mango

3. 11 Ways To Include Raw Mango In Your Diet

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

7. References  

10 Health Benefits Of Raw Mango

Eating raw mango (Mangifera indica) offers impressive health benefits, given its rich nutritional profile and unique bioactive compounds. Let’s discuss and understand the major health benefits of eating raw mango for all ages:

1. Boosts Immune Cell Function

Raw mango is an excellent source of vitamin C, a potent antioxidant essential for immune function. About 100 grams of raw mango provides 60-100 mg of vitamin C, which enhances the body’s ability to fight infections and diseases by stimulating the production plus function of white blood cells. 

Vitamin C also contributes to the repair and maintenance of tissues and the synthesis of neurotransmitters and collagen, which is vital for the health of skin, blood vessels, and bones.

2. Promotes Digestive Health

Raw mango contains both soluble and insoluble fibres. Soluble fibre helps slow digestion, allowing for better nutrient absorption and helps lower cholesterol levels by binding with cholesterol present in the digestive system. 

Insoluble fibre adds bulk to the regular stool, aiding in smooth bowel movements while preventing constipation. Also, raw mango contains digestive enzymes such as amylases, which break down bulk carbohydrates into simple sugars, preventing digestive discomforts like bloating and gas.

3. Hydrates The Body

With a high water content, raw mango helps keep the body hydrated, which is essential for maintaining physiological functions and overall health. Proper hydration aids in regulating body temperature, lubricating joints, protecting sensitive tissues, and ensuring the efficient transportation of essential nutrients and waste products within the body. Especially in hot climates, consuming hydrating foods like raw mango can help prevent dehydration and maintain electrolyte balance.

4. Prevents Heat Stroke

Raw mango is traditionally used in beverages like aam panna to prevent heat stroke. This refreshing summer drink helps cool the body and restore electrolytes lost through sweating. The presence of required minerals such as sodium and potassium in raw mango helps maintain fluid balance and prevent dehydration, which is crucial during intense heat exposure.

5. Improves Eye Health

Raw mango is a rich source of vitamin A and beta-carotene, essential for good vision and overall eye health. Vitamin A is necessary for maintaining the retina's health plus helps prevent night blindness and dry eyes. Beta-carotene, which the body converts into vitamin A, acts as an antioxidant, protecting the eye functions from damage caused by harmful radicals and reducing age-related macular degeneration.

6. Enhances Skin Health

The antioxidants and vitamin C in raw mango play a significant role in skin health. Vitamin C is critical for producing collagen, a protein that offers elasticity to the skin, helping maintain a youthful appearance. 

Antioxidants in raw mangoes, such as polyphenols and flavonoids, protect the skin from oxidative stress caused by free radicals, which causes premature ageing and skin damage. These compounds also promote skin repair, producing a healthy, glowing complexion.

7. Supports Overall Heart Functions

Raw mango contains essential minerals like magnesium and potassium, which are vital for heart health. Potassium helps regulate blood pressure readings by counteracting the effects of sodium, thereby relaxing blood vessel walls. 

Magnesium supports heart health by aiding muscle and nerve function, regulating heart rhythm, and maintaining healthy blood pressure levels. Regular consumption of potassium and magnesium-rich foods like raw mango can help reduce the risk of hypertension and cardiovascular diseases.

8. Aids In Weight Management

Raw mango is low in calories, with approximately 60 calories in every 100 grams, making it an excellent choice for weight management. Its high fibre content helps increase satiety, making you full for longer and reducing excessive calorie intake. Raw mango can help prevent overeating and support weight loss efforts by curbing hunger pangs and promoting a feeling of fullness.

9. Prevents Oxidative Issues

Raw mango contains antioxidants, including polyphenols and flavonoids, which help overcome oxidative stress and reduce inflammation. Oxidative stress occurs when there’s an imbalance between harmful radicals and antioxidants in the body, leading to cell damage and chronic diseases. The antioxidants in raw mango neutralise free radicals, protecting your body’s cells from damage and reducing these diseases.

10. Reduces Inflammation Effects

Raw mango contains mangiferin, a unique bioactive compound with powerful anti-inflammatory properties. Mangiferin reduces your body’s inflammation by inhibiting the production of inflammatory cytokines and enzymes. This can help reduce signs of inflammatory conditions, like arthritis, childhood asthma, and inflammatory bowel disease and protect against chronic inflammation-related diseases.

Also Read: Is It Safe To Eat Mango If You Have Diabetes? Let’s Find Out! 

5 Nutritive Benefits Of Raw Mango

Raw mango, brimming with essential nutrients and beneficial compounds, offers an impressive nutritive profile. So, let’s explore the nutritive benefits of eating raw mango, contributing to daily nutritional requirements:

1. Provides Essential Vitamins

• Vitamin C: Raw mango offers around 60-100 mg per 100 grams. This powerful antioxidant boosts the immune system, enhances iron absorption, promotes healthy skin, and aids in collagen production, which is required for maintaining the structure of skin and connective tissues.
  
  

• Vitamin A: Rich in beta-carotene, raw mango provides a substantial amount of vitamin A, which is vital for good vision, a robust immune system, and healthy skin.
  
  

• B Vitamins: This fruit is packed with B vitamins such as B6 (pyridoxine), B9 (folic acid), and B3 (niacin). These vitamins play significant roles in energy metabolism, brain function, and red blood cell production, contributing to overall vitality and health.

2. Fulfills Mineral Requirements

• Potassium: Raw mangoes are a potassium-rich fruit, an essential mineral that helps maintain overall fluid balance, supports nerve function, and regulates muscle contractions, including heart muscle contractions.
  
  

• Magnesium: It provides magnesium, which is important for muscle and nerve function, blood sugar control, and bone health.
  
  

• Calcium: Although in smaller amounts, raw mango contains calcium, which is necessary for the healthy functioning of bones and teeth, muscle function, and nerve signalling.

3. Offers Adequate Dietary Fibre

Eating raw mango can boost your fibre intake, with about 2-3 grams of dietary fibre per 100 grams. Fibre aids digestion, helps maintain regular bowel movements, and can assist in lowering cholesterol levels, promoting heart health.

4. Gives Antioxidant Richness

• Polyphenols and Flavonoids: Raw mango is rich in antioxidants such as polyphenols and flavonoids. These compounds guard your cells from oxidative stress and reduce inflammation, which can lower chronic diseases.
  
  

• Mangiferin: This unique antioxidant in raw mango has remarkable health benefits, including anti-inflammatory, antiviral, and heart-protective properties.

5. Offers Healthy Caloric Content

Raw mangoes are relatively low in calories, providing about 60 calories per 100 grams. This makes them a great option for those who are mindful of their regular calorie intake but still want to have a flavorful and nutritious snack.

Also Read: Is Mango Pickle A Healthy Option During Weight Loss? Read Here To Know 

11 Ways To Include Raw Mango In Your Diet

Incorporating raw mango adds a burst of tangy flavour and brings many nutritional benefits. Consider these creative and nutritious ways to enjoy raw mango:

Also Read: 5 Scientific Reasons Why Mango Is Good For Weight Loss With Amazing Benefits! 

Dietitian’s Recommendation

I recommend adding raw mangoes to diets due to their rich nutrients, such as vitamin C for immune support, fibre for digestion, and essential minerals like potassium and magnesium for heart and muscle health. They are versatile in salads, smoothies, or traditional dishes, adding natural sweetness without excess calories while providing antioxidants for overall well-being.

Just be cautious about its probable side effects for those who are allergic to it, cannot tolerate more fibre, etc. Incorporating raw mangoes is a delicious way to enhance flavour and nutrition in your meals.

                                                                                          Dt. Aditi Upadhyay

The Final Say

Ultimately, including raw mangoes in your diet benefits flavour and health. The benefits of eating raw mangoes are that they offer an immunity boost, promote overall skin health, aid digestion and help you feel satisfied, making them beneficial for weight management. These are the incredible reasons for adding raw mangoes to your meals, enhancing your taste while contributing to overall well-being, making them a flavorful and nutritious addition to any diet.

FAQs

1. What is the benefit of eating raw mango with salt?

Adding a pinch of salt to raw mango enhances its tangy flavour, creating a tasty contrast many enjoy. It balances the mango's tartness, making it more appealing, especially for those who prefer a savoury-sweet taste. However, it is important to use salt in moderation to appreciate the mango's natural flavour without excessive sodium intake.

2. What are the skin benefits of eating raw mango? 

Raw mango's antioxidants, including vitamin C, promote collagen production and protect skin cells, contributing to healthy and radiant skin.

3. Is raw mango beneficial for weight management? 

Yes, it is! Raw mango is low in calories and high in fibre, which helps you feel full longer and supports weight management by reducing overall calorie intake.

4. Are there any precautions to consider when eating raw mango? 

Consuming raw mango in moderation is advisable, particularly if you have sensitive teeth due to its acidity, and to be mindful of potential allergies.

References

• Mango: Health Benefits, Nutrients per Serving, Preparation Information, and More (webmd.com)

• What happens to your body when you have raw mango every day this summer? | Food-wine News - The Indian Express

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