Raw mango, also known as green mango or kaccha aam, is a tangy and tart fruit commonly consumed in tropical regions. While ripe mangoes are celebrated for their sweetness, raw mangoes offer a unique flavor profile and a plethora of health benefits. From boosting immunity to aiding digestion, raw mangoes have been valued in traditional medicine for centuries. Let’s delve into the various health benefits of consuming raw mango and explore how this humble fruit can contribute to overall well-being.

Nutritional Profile of Raw Mango

Raw mangoes are rich in essential nutrients, vitamins, and minerals. They are an excellent source of vitamin C, providing a significant portion of the recommended daily intake in just one serving. Additionally, raw mangoes contain vitamin A, vitamin E, vitamin K, and several B vitamins, including folate, thiamine, and riboflavin. Minerals such as potassium, magnesium, and calcium are also present in raw mangoes, along with dietary fiber and antioxidants (1).

Health Benefits of Raw Mangoes

Boosts Immunity:

One of the most notable health benefits of raw mango is its ability to boost immunity. The high vitamin C content in raw mangoes strengthens the immune system, helping the body fight off infections and illnesses. Regular consumption of raw mangoes during the summer months can help prevent common colds, flu, and other respiratory infections. The antioxidants present in raw mangoes also play a crucial role in supporting immune function and protecting against oxidative stress.

Supports Digestive Health:

Raw mangoes are known for their digestive properties and have been used in traditional medicine to alleviate digestive disorders. The enzymes present in raw mangoes aid in the digestion of food, preventing indigestion, bloating, and constipation. The fiber content in raw mangoes promotes regular bowel movements and helps maintain a healthy digestive system. Consuming raw mangoes as a part of your diet can improve digestion and prevent gastrointestinal issues.

Regulates Blood Sugar Levels:

Despite their tangy taste, raw mangoes have a low glycemic index, making them suitable for individuals with diabetes or those looking to manage blood sugar levels. The fiber and pectin in raw mangoes slow down the absorption of sugars into the bloodstream, preventing spikes in blood glucose levels. Including raw mangoes in your diet in moderation can help regulate blood sugar levels and reduce the risk of hyperglycemia.

Enhances Skin Health:

Raw mangoes are a natural remedy for promoting skin health and improving complexion. The vitamin A and vitamin E content in raw mangoes nourish the skin from within, reducing the appearance of wrinkles, fine lines, and age spots. The antioxidants present in raw mangoes protect the skin from damage caused by free radicals, preventing premature aging and promoting youthful-looking skin. Additionally, raw mango pulp can be applied topically as a face mask to rejuvenate the skin and impart a natural glow.

Supports Weight Loss:

Including raw mangoes in your weight loss diet can aid in shedding excess pounds and maintaining a healthy body weight. Raw mangoes are low in calories and fat but high in fiber, making them a filling and satisfying snack option. The fiber content in raw mangoes keeps you feeling full for longer periods, reducing cravings and preventing overeating. Additionally, the vitamins and minerals in raw mangoes provide essential nutrients to support overall health while on a weight loss journey.

Improves Eye Health:

Raw mangoes are a rich source of vitamin A, which is essential for maintaining good eyesight and preventing eye-related disorders. Vitamin A plays a crucial role in protecting the cornea, maintaining proper vision in low-light conditions, and reducing the risk of age-related macular degeneration. Regular consumption of raw mangoes can help preserve eye health and reduce the risk of cataracts and other vision problems.

In conclusion, raw mangoes are not only delicious but also offer a wide range of health benefits. From boosting immunity to supporting digestive health and enhancing skin health, raw mangoes are a nutritious addition to any diet. Whether consumed raw, pickled or incorporated into dishes, raw mangoes can contribute to overall well-being and promote a healthier lifestyle. So, make sure to include this versatile fruit in your diet and reap the numerous health rewards it has to offer.

1. Nutritional Composition and Bioactive Compounds in Three Different Parts of Mango Fruit
   
   Lebaka VR, Wee YJ, Ye W, Korivi M. Nutritional Composition and Bioactive Compounds in Three Different Parts of Mango Fruit. Int J Environ Res Public Health. 2021 Jan 16;18(2):741. doi: 10.3390/ijerph18020741. PMID: 33467139; PMCID: PMC7830918.

Source-Medindia