Can you eat raw mango?

In this article, we are going to answer the question “can you eat raw mango?”, and we will list various benefits of the mango.

Yes, you can eat raw mango. Mangoes are usually eaten raw for their sweet taste and they are a succulent treat in summers because they are excellent thirst quenchers.

Mano is not only delicious but also has enormous health benefits and a myriad of nutrients. They are called the “king of fruits” and placed among the most nutritious fruits. They are single-seeded, large fruit native to Southeast Asia.

What are the benefits of eating raw mango?

There are various benefits of eating raw mango. It is full of nutrients and has a lot of health benefits that can’t be overlooked.

Studies have linked this delicious fruit to several health benefits, such as improved immunity and healthy digestion. Some of the health benefits of eating raw mango are:

Shields from the summer heat

The juice of raw mango can provide an excess of sodium. It can prevent dehydration by maintaining sodium balance in the body and save you from intense heat.

Boosts immunity

Raw mango is abundant in vitamins and antioxidants that can boost your immunity to fight diseases. Vitamin C and E are antioxidants that can neutralize free radical molecules and thus save the body from unnecessary harmful reactions.

Improves digestion

Since mango contains plenty of water, it helps alleviate gastric problems such as acidity and indigestion. High fiber content can also save you from constipation and diarrhea. Next time whenever you feel a bit acidic in the stomach, try chewing a piece of mango and see it work its wonders.

Mango contains a digestive enzyme called amylases. It can break down complex carbohydrates into sugar molecules so that they can be absorbed better. Hence, mango aids in better absorption of carbohydrates.   

Heart health

Magnesium and potassium found in mango support healthy blood flow and in turn benefit heart health. In addition, it helps in lowering blood cholesterol and free fatty acids.

Super antioxidant mangiferin is beneficial for heart health too.

Eye health

Mando is a rich source of vitamin A and antioxidants beneficial for the eyes. The antioxidants include lutein and zeaxanthin. They are present in the retina of the eye where they help in blocking sunlight and protecting your eye from UV light.

Reduce the risk of cancer

As mentioned, polyphenols present in mango have various benefits; they also have anti-cancer properties. They can protect against harmful oxidative stress, which is linked to cancer.

What is the nutrient profile of mangoes?

One cup (165 grams) of fresh mangoes provide:

  • Calories: 99
  • Protein: 1.4 grams
  • Carbs: 24.7 grams
  • Fat: 0.6 grams
  • Fiber: 2.6 grams
  • Sugar: 22.5 grams
  • Vitamin C: 67% of the Daily Value (DV)
  • Copper: 20% of the DV
  • Folate: 18% of the DV
  • Vitamin B6: 12% of the DV
  • Vitamin A: 10% of the DV
  • Vitamin E: 10% of the DV
  • Vitamin K: 6% of the DV
  • Niacin: 7% of the DV
  • Potassium: 6% of the DV
  • Riboflavin: 5% of the DV
  • Magnesium: 4% of the DV
  • Thiamine: 4% of the DV

Other nutrients:

Mangoes are rich in polyphenols. such as mangiferin and catechins. These are antioxidants that prevent the production of free radicals in your body, which can cause damage to your cells and cause aging.

The polyphenols found in this fruit include:

  • Mangiferin
  • Catechins
  • Anthocyanins
  • gallic acid
  • Kaempferol
  • Rhamnetin
  • benzoic acid

What can you make from raw mangoes?

Raw mangoes can be used to make some delicious recipes and green mangoes can be used to make drinks that you can savor on summer days. Some of the recipes you can try with raw mangoes are:

  • Raw mango salad
  • Aam Panna
  • Mango Pachadi
  • Raw mango rice

What foods should you not consume after eating mangoes?

Water:

Beware of drinking water right after eating mango as it can cause bloating, acidity, and stomachache. These adverse effects will not show if you drink water about half an hour after eating a mango.

Curd:

Although it’s a temptation to mix mango with curd for a perfect dessert, it is not recommended to do so. They both have opposite effects and can cause your body to heat and cool, which can lead to serious skin and other problems.

Can you get an allergic reaction from eating mangoes?

Although very rare, you can get an allergic reaction from eating mangoes. The skin of the mango is high in a compound called urushiol, which can cause allergic reactions. Urushiol is present in poison ivy and causes a red itchy rash after touching it.

Although mango skin contains low levels of this compound and rarely causes any problems, those who are sensitive to this compound should take precaution in peeling it or eating its skin.

Conclusion

In this brief guide, we provided an answer to the question “can you eat raw mango?”. We also discussed the risks and health benefits associated with it.

References

https://www.healthline.com/nutrition/mango#9.-May-help-lower-your-risk-of-certain-cancers
https://www.webmd.com/diet/health-benefits-mango#091e9c5e81feb27d-1-4
https://timesofindia.indiatimes.com/life-style/food-news/benefits-of-raw-mangoes-and-5-unique-ways-to-use-them/photostory/74758257.cms?picid=74758337

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.