Raw Mango

The Tangy Delight: The Health Benefits of Raw Mango


In addition to being a delicious addition to dishes, raw mango, commonly referred to as kaccha aam or green mango, has a remarkable number of health advantages. Raw mangoes are bursting with vital nutrients that can improve your general health. They also have a tart flavour and a brilliant green colour. In this post, we’ll explore the different benefits of eating raw mango and how doing so can improve your health.

raw mango

Rich in vitamin C:

Raw mangoes are an excellent source of vitamin C, a strong antioxidant that stimulates the development of collagen for good skin and helps the body absorb iron. One cup of raw mango has almost 60% of the daily required amount of vitamin C, making it a fantastic food to bolster your immune system.

High in Dietary Fibre:

raw mango and yoghurt

Dietary fibre is a vital component that supports a healthy digestive system and helps with weight management. Dietary fibre helps control bowel movements, reduces constipation, and keeps you feeling full for extended periods of time. Raw mangoes are a great source of dietary fibre. Consuming raw mangoes can help you maintain a healthy weight and have a healthier digestive tract.

Raw mango is an excellent source of antioxidants:

Antioxidants such as quercetin, fisetin, and gallic acid. These anti-oxidants aid in the body’s defence against dangerous free radicals, lowering oxidative stress and the risk of chronic illnesses including diabetes, cancer, and heart disease. A delicious way to increase your intake of antioxidants and improve your overall health is by including raw mangoes in your diet.

Raw Mango Enhances Eye Health:

an eye

Raw mangoes are a high source of beta-carotene and vitamin A, both of which are essential for preserving the best possible eye health. The body converts beta-carotene to vitamin A, which serves as a defence against age-related macular degeneration and cataracts. Vitamin A aids in the prevention of night blindness and eye dryness. Consuming raw mangoes regularly may help maintain eye health and protect your vision.

Supports Iron Absorption:

Iron insufficiency is a common nutrient issue, especially for those who are prone to anaemia. Vitamin C-rich raw mangoes can improve the absorption of iron from plant-based sources. Raw mangoes can help maintain enough levels of iron in the body and avoid iron deficiency anaemia when eaten with iron-rich foods like lentils, spinach, or whole grains.

Raw Mango Provides Hydration:

water coming from a tap showing raw mango is hydrating

Due to their high water content, raw mangoes are a great option for quenching thirst and maintaining hydration, particularly during the hot summer months. Their reviving flavour and natural electrolytes support healthy biological functioning, fluid replacement in the body, and dehydration prevention.


Raw mango delivers more than simply a delightful treat thanks to its acidic flavour and plenty of nutrients. Raw mangoes have a variety of health advantages, from their fibre-rich composition to their immune-boosting vitamin C content. Include this tropical fruit in your diet to enhance iron absorption, immune system health, good digestion, and eye health. So the next time you see a fresh mango, enjoy its brilliant flavour and benefit from the nutritional benefits it offers your health.

How Cooking Affects the Nutritional Value of Raw Mango

raw mango when it is cooked

The acidic flavour and plethora of health advantages of raw mango are well known. It’s important to realise, though, that cooking may result in certain alterations to the raw mangoes’ nutritional profile. While the specific nutrient content can be influenced by cooking methods and lengths, it’s vital to keep in mind that some nutrients may be lost in the process. 

Reduction in Vitamin C when cooking raw mango:

One of the biggest modifications brought on by cooking raw mango is a drop in their vitamin C level. Due to its sensitivity to heat, vitamin C can significantly deplete when exposed to high temperatures for an extended period, such as when boiling or cooking for an extended period. Therefore, eating raw, uncooked mangoes is advised if maintaining high amounts of vitamin C is a necessity.

Impact on Dietary Fibre:

Boiling mangoes can soften their texture and possibly cause a modest decrease in fibre integrity, although cooking raw mangoes does not significantly change their fibre level. The overall effect on fibre content is negligible, so cooked mangoes can still help you meet your daily requirements for fibre.

Changes in Antioxidant Levels:

The antioxidant content of fresh mangoes might change when cooked using techniques including boiling, steaming, or baking. Because they are heat-sensitive, antioxidants like quercetin and other phenolic compounds found in raw mangoes may undergo some degree of degradation. The precise cooking technique, duration, and temperature used can all affect the amount of antioxidant loss.

Influence on Enzymes

when cooking raw mango:

Raw mangoes include enzymes in charge of several bodily physiological processes. These enzymes may become inactive and denature during cooking. Even though it might not have a big effect on the mango’s total nutritional value, it may have an impact on some specific enzymatic processes that take place during digestion.

Improved Digestibility:

a stomach showing improved digestion from raw mango

Cooking raw mangoes improves their digestibility, which is a plus. Raw mangoes contain complex carbohydrates, which heat breaks down and makes it simpler for the body to digest and absorb. This may be helpful for those whose digestive systems are delicate or who have trouble digesting raw fruits.



Although boiling raw mangoes might somewhat alter their nutritional makeup, the overall effect is likely to be negligible. The cooked mangoes still preserve a substantial amount of their nutritional content, despite some heat-sensitive elements, such as vitamin C and some antioxidants, being somewhat damaged. Therefore, both raw and cooked mangoes can be a part of a healthy diet; it is advised that you select the preparation style that best suits your nutritional objectives.

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