Nutritional benefits of raw mangoes.

Raw Mango Benefits: Mangoes come in a variety of varieties, including Alphonso, Amrapali, raw mangoes or unripe mangoes and others. Raw mangoes, also known as kacchi kairi, are hard, mature yellow mangoes which are either oval or bean-shaped. Unripe mango has smaller seeds and very crisp flesh. Did you know that the flavour of the recipes is improved by the raw mango’s crisp, tart flesh? We can slice it up fresh and put salt and enjoy it. Even raw mango pickles are a staple in every Indian household. Apart from culinary delicacies, tropical fruit has tremendous nutritional benefits during summer[1].

Raw mangoes contain a unique antioxidant, mangiferin, which helps balance triglycerides, cholesterol and fatty acids. Additionally, the fibre, potassium and vitamin content in mangoes may help reduce the risk of cardiac diseases. Therefore, there is a possibility that the consumption of mangoes can help in promoting a healthy heart, but we need more human studies to support these claims.3,6[2].

The numerous vital vitamins included in green mangoes, including vitamins C, K, A, B6, and folate, have a wealth of therapeutic advantages. Raw mango is frequently advised in Ayurveda for curing digestive problems, promoting healthy vision, and shedding pounds[1].

Culinary uses of raw mangoes.

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[3].

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[3].

The mangoes are available in various types, and raw mangoes or green mangoes are unripe mangoes. Raw mangoes are firm and similar in shape to ripen yellow mangoes (oval or bean-shaped), depending on the variety. The unripe green mangoes have smaller seeds and firm-crispy flesh. It is a tropical fruit and has culinary and nutritional values[4].

Ways to consume raw mangoes for maximum health benefits.

Eating raw mangoes can help us in many ways. It is rich in vitamin A and vitamin E that enhances one's hormonal system. It prevents dehydration; raw mango replenishes the reserves of sodium chloride. It cures stomach disorders such as constipation, bloating, indigestion and diarrhoea. Detoxifies liver; raw mango cleanses the liver and promotes the secretion of bile acid. It is high in vitamin C, calcium, magnesium which is useful for releasing toxins from the body. Raw mangoes are also high in niacin, which helps boost cardiovascular health. Healthy cholesterol levels lower the risk of chronic diseases like diabetes, heart disease, stroke, and heart attacks. Kachchi Kairi is also good for the skin and hair. Raw mangoes have many more benefits that you can gain by adding it to your diet[5].

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[3].

Raw mango is high in fibre and low in calorie content and can help manage weight. Yanni et al. conducted a study in 2022 to assess the effect of mango consumption on weight-related health outcomes. It was found that the male adults who consumed raw mangoes showed a lower Body Mass Index (BMI), waist circumference and body weight compared to the non-consumers. This may indicate that the consumption of raw mangoes may help in weight management. However, more studies to support these claims are needed.3,4[2].