Raw Mango: Uses, Benefits, Side Effects By Dr. Smita Barode
By Dr Smita Barode +2 more
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By Dr Smita Barode +2 more
Table of Contents
“Kacchi kairi” or raw mango is reminiscent of our childhood days. The name itself is sufficient to stimulate our taste buds. The scientific name of mango is “Mangifera indica” and it belongs to the family Anacardiaceae. Be it the tangy kacchi kairi (raw mango) or the sweet ripened fruit; mangoes are one of the most relished fruits in India. There are over 30 different species of mangoes, each with a unique taste, colour, size and shape. Every part of the mango tree shows a different medicinal property. The seeds and the bark are used as astringent. The leaves are burnt to produce fumes which may help in relieving hiccups. Raw mango juice is a blessing in heat stroke and is a good refreshing drink. The gum is used for scabies and dressing cracked feet. Various parts of the tree are used as an antiseptic, dentifrice (toothpowders and toothpaste), diaphoretic (increases sweating/ perspiration), vermifuge (anti-helminthic), etc. The taste and benefits justify why mango is called the “King of fruits”. Let’s find out more about this nutrient-rich fruit option.1
Raw mango is a great source of various nutritional components that are given as follows. They are rich in a variety of compounds including vitamins, minerals, dietary fibre and carotenoids.
Nutritional components | Value per 100g |
Energy | 60 Kcal |
Carbohydrates | 14.98 g |
Protein | 0.82 g |
Fats | 0.38 g |
Fibre | 1.6 g |
Vitamin C | 36.4 mg |
Vitamin E | 1.12 mg |
Vitamin A | 1082 IU |
Vitamin B3 | 669 micrograms |
Vitamin B5 | 160 micrograms |
Vitamin B6 | 119 micrograms |
Vitamin B2 | 38 micrograms |
Vitamin B1 | 28 micrograms |
Folate | 43 micrograms |
Vitamin K | 4.2 micrograms |
Potassium | 168 mg |
Phosphorus | 14 mg |
Calcium | 11 mg |
Magnesium | 10 mg |
Sodium | 1 mg |
Copper | 110 micrograms |
Iron | 160 micrograms |
Zinc | 90 micrograms |
Beta-carotene | 445 micrograms |
Alpha-carotene | 17 micrograms |
Table 1: Nutritional value of Mango (pulp)2
Did you know?
Research has found that the consumption of raw mangoes shows numerous properties as those mentioned below:
Some of the potential benefits of raw mango are described as follows:
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
Raw mango is rich in antioxidants like polyphenols and mangiferin. Imran et al. conducted a review in 2017, which stated that mangiferin helps inhibit cell proliferation and apoptosis (cell death). It is known to interfere with cell cycle regulation and thus, the carcinogenic pathway. This may indicate that raw mangoes can help in managing cancers. However, human studies are required to ascertain these claims.5
Raw mangoes may help in avoiding liver problems by stimulating bile production. Bile is a juice produced by the liver that helps break down fats and aids digestion. It helps in the removal of drugs and toxins from the body. Additionally, mangiferin, an antioxidant in raw mangoes, has a hepatoprotective function. This may indicate that consuming raw mangoes may help improve the liver’s health. However, no human studies have been conducted so far to support these claims.3,5
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
Due to the presence of nutrients like Vitamin A, Vitamin C, Vitamin E, proteins, iron, zinc, etc., raw mangoes are a good option for nourished hair and healthy skin. Furthermore, vitamin C is important for forming collagen, which strengthens the hair and skin. In addition, raw mangoes may help improve hair growth and produce sebum, which is known to moisturize the scalp and keep the hair healthy. This indicates that the consumption of raw mangoes may exert a beneficial effect on hair and skin. However, there needs to be more studies to support these claims in humans.3
Raw mangoes are rich in Vitamin C, which may help reduce the risk of various blood disorders like haemophilia, anaemia and blood clot formation. Additionally, raw mangoes may help increase the elasticity of blood vessels and aid the haematopoiesis process (formation of new blood cells). This indicates that consuming raw mangoes may help manage blood disorders. However, as the scientific evidence supporting these claims is limited, it is best to take a professional opinion if you might be suffering from a blood disease.3
Though there are studies that show the benefits of raw mangoes in various conditions, but these are insufficient and there is a need for further studies to establish the true extent of the benefits of raw mangoes on human health.
Did you know that one cup (165-gram) of sliced, raw mango contains approximately 100 calories? Mangoes are not only delicious but also provide a satisfying and nutrient-rich snack option.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Raw mangoes can be used in the following ways:
You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
Individuals with a latex allergy should exercise caution when consuming mangoes, as they may experience a cross-reaction. This means that the proteins in mangoes can trigger an allergic response in those who are sensitive to latex.
Dr. Rajeev Singh, BAMS
A few side effects related to the consumption of raw mango include:
However, if you experience any adverse reactions to raw mangoes, discontinue its intake and immediately contact a doctor or your Ayurvedic physician who has prescribed it to you. They will be able to guide you appropriately for your symptoms.
Also Read: Can You Eat Mango Skin? Unraveling the Truth with Scientific Evidence
Eating raw mango is okay if it is taken in moderate amounts. However, general precautions must be followed while consuming raw mango. The majority of the precautions are:
Raw mangoes inhibit the cytochrome P450 enzymes, which are known to metabolize certain drugs like warfarin, propranolol, theophylline, etc. Inhibition of these enzymes can alter the blood concentration of drugs metabolized by this pathway. Therefore, you must always seek the advice of your Ayurvedic physician about the possible interaction of raw mangoes with other drugs, and follow the prescription thoroughly, as they will know your health condition and other medications you are taking.7
The scientific name of mango is “Mangifera indica”, and it belongs to the family Anacardiaceae.1
Mango is known as the king of fruits.1
Raw mangoes contain a high level of carotenoids which may help improve eyesight. However, there are no human studies which have proven these claims. So, it is advised to consult a doctor for a proper treatment.3
Consumption of raw mangoes in excess can result in stomach pain and diarrhoea. Some people may experience allergy or throat pain after consumption of certain raw mango varieties.3
Since raw mangoes can inhibit the cytochrome P450 enzymes, medicines which are metabolised by this pathway may show an unwanted reaction. So, it is advised to consult a doctor for proper advice.
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