Why You Should Add Raw Mango to Your Diet Today?

What is Raw Mango?

A raw mango refers to the unripe fruit that grows on the mango trees. Its sour refreshing taste makes it an essential component of pickles, curries, and many other culinary preparations. It is also eaten raw with or without adding the seasoning and flavouring ingredients. Packed with minerals, vitamins, and other nutritional properties, you can count on the raw mango benefits for health this summer!

Nutrients in Raw Mango

Considering the high level of nutrition in raw mangoes, they are rightly considered as a superfood. From the perspective of nutrition and health, here are some raw mango benefits that you must be aware of: 

Vitamin A 

Raw mango is rich in vitamin A which promotes healthier vision, stronger hair, and smoother skin. Vitamin A is one of the essential nutrients required for healthy functioning of the retina. It also contributes majorly to your hair and skin health. So, having raw mangoes will maintain your vision and looks. 

Vitamin C 

Vitamin C is one of the most essential nutrients offered by raw mangoes. Vitamin C promotes collagen production that keeps your skin firm. It also offers skin brightening properties. 

As a result, regular intake of raw mangoes might actually help you prevent fine lines, wrinkles, and other ageing symptoms. So, eating raw mangoes regularly might actually maintain your youthful appearance for a long time! 

The vitamin C present in mangoes is also vital for your overall health and immunity. 

Potassium 

Potassium, a mineral that supports a healthy cardiovascular health is also found in raw mangoes. 

Folate 

Vitamin B9 or folate plays a crucial role in cell division. Raw mangoes are rich in vitamin B9. Due to this, eating raw mangoes prevents neural tube malfunctioning in newborns. 

Vitamin K 

Vitamin K that plays a crucial role in preventing blood clots is found in raw mangoes. So, people who suffer from vein thrombosis or other blood circulation or blood-vessel related conditions must include raw mangoes in their diet. 

Fibre

Eating raw mangoes is not only beneficial for your overall health but they also supply dietary fibre that is healthy for your gut health. So, if you want to revive your digestive power, including raw mangoes in your diet is a good option!

Health Benefits of Eating Raw Mangoes

As we saw in the above section, raw mangoes are a nutritional powerhouse in the true sense. The wide range of health benefits offered by raw mangoes make them an important part of your diet, especially during summer. Here are some health benefits of eating raw mangoes that you shouldn’t miss out on: 

Illness Protection 

As raw mangoes contain a high dose of vitamin C, they boost your immunity. By doing so, they fortify your body’s defence mechanism and protect you from infections and sickness. 

The powerful antioxidants present in vitamin C also minimise the impact of free radicals on your skin and body. As a result, they offer a solid protection from chronic illnesses and conditions that arise due to oxidative stress. 

Improves Skin Health 

Raw mangoes are also a rich source of vitamin A. Vitamin A supports cell regeneration and keeps your skin health fine. Frequent intake of raw mangoes will keep your complexion bright, clear, and spotless!

Vitamin A also improves your vision by maintaining normal function of the retina. Those suffering from poor night vision can also eat raw mangoes as it strengthens vision in the dark. 

Promotes Quick Digestion 

As raw mangoes are rich in dietary fibre, they maintain gut health and improve digestion. With regular intake of raw mangoes, you can prevent issues like constipation and indigestion. By promoting growth of good bacteria, they maintain the gut microbiome balance and offer long lasting health benefits! 

By promoting healthy digestion, raw mangoes also help those who want to cut weight. The fibre creates a sense of fullness which prevents you from overeating. This controls your calories intake that eventually aids in weight management. 

Good For Heart 

Raw mangoes also contain potassium which is good for your heart. By maintaining a smooth blood circulation, they improve your cardiovascular health. They are extremely beneficial for those who are suffering from high blood pressure as they help in lowering the blood pressure. 

Improves Hair Health 

Hair gets easily damaged due to pollution, lack of nutrition, and other nutritional and psychological reasons. Raw mangoes supply vitamin A and vitamin C in abundance that are essential for hair growth and strength. 

By nourishing your hair with the essential vitamins, raw mangoes minimise hair fall and make your tresses shiny, long, and strong.

Heatstroke Protection 

The natural cooling effects of eating raw mangoes can protect you from a heatstroke. They also reduce the discomfort or inconvenience you feel due to the scorching summer heat. 

Drink raw mango juice to refresh your soul this summer. It not only tastes delicious but also offers the aforementioned raw mango benefits!

Improves Liver Health 

Raw mangoes stimulate bile acids release from the liver. They also improve fat absorption and flush out the toxins from your body. All these qualities make them healthy for your liver. 

Eliminates Bad Breath 

Ever faced an issue like bad breath or bleeding gums before? If yes, try eating raw mangoes the next time you face any of these issues. Raw mangoes promote stronger teeth and prevent issues such as bleeding gums and bad breath. 

Cures Scurvy 

You might be diagnosed with scurvy if your diet does not contain enough vitamin C. The symptoms include gum disease, slow healing of wounds, anaemia, among others. As raw mangoes contain ample amounts of vitamin C, they promote faster recovery from scurvy and the issues related with it.

Who Should Avoid Eating Raw Mangoes?

Anything which is done within the recommended limit turns out to be great for your health. This rule applies to raw mango consumption too! If you eat too many raw mangoes, it may lead to indigestion, stomach pain, diarrhea, sore throat, and other issues. Also, drinking water immediately after eating raw mangoes is not recommended. 

Those who face issues like acidity frequently must avoid eating raw mangoes. The acidic content in raw mangoes is high and those who cannot handle acidic food must certainly avoid it or eat it in moderation. 

People with kidney issues must also avoid eating raw mangoes as they contain potassium. Excess potassium in the blood puts an extra strain on the kidneys to expel it from the blood. 

Those allergic to mangoes must also avoid eating raw mangoes. It may cause skin irritation, itchiness, and other allergy symptoms. Though raw mango consumption is healthy, eating it in moderation is the key.

Conclusion 

We hope you have understood the benefits of eating raw mangoes for health and overall nutrition. Raw mangoes supply the essential nutrients that your body requires to manage various functions and processes. If you need specialised guidance to manage chronic conditions with carefully created nutrition and diet plans, visit your nearest super-specialty hospital today!

FAQs

Can I eat unripe mangoes daily?

Yes, eating one raw mango daily is totally fine unless you are diagnosed with any condition that restricts the intake of raw mangoes. Also, eating excess raw mangoes is also not suggested as it may lead to throat irritation or issues like indigestion.

Are raw mangoes high in calories?

There are around 60 calories in raw mango per 100 grams. So, eat it moderately, especially if you are following a calorie-deficit diet. 

Can I eat raw mangoes with peels?

Eating raw mangoes with peels is totally safe unless it was sprayed with pesticides before harvesting. Also, wash the raw mangoes nicely before eating. Some people are allergic to raw mango skin and therefore, they must avoid eating it. 

Is raw mango good for hair?

The nutrition in raw mango is good for your hair, especially as it contains vitamin C and A which promote healthy, silky, and stronger hair. The benefits of raw mangoes for hair include faster hair growth, better scalp health, and shinier hair follicles.

What is the best time to eat raw mangoes?

Raw mangoes can be eaten during day time to maintain energy levels and boost digestion. Some people avoid eating raw mangoes at night as it is an acidic fruit. 

Citations: 

Folic Acid: the Vitamin That Helps Prevent Birth Defects. (2019). Ny.gov. https://www.health.ny.gov/publications/1335/

The Nutrition Source. (2012, September 18). Vitamin K. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/vitamin-k/

National Kidney Foundation. (2024, August 13). Potassium in Your CKD Diet. National Kidney Foundation. https://www.kidney.org/kidney-topics/potassium-your-ckd-diet