Raw Mango: Uses, Benefits, Side Effects By Dr. Smita Barode

Introduction

“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, color, 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 

Nutritional Value of Raw Mango:

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 fiber and carotenoids. Here are the nutritional components of raw mango per 100 grams

• 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

Properties of Raw Mango:

Research has found that the consumption of raw mangoes shows numerous properties as those mentioned below: 

• It may act as an antioxidant. 
• It may be gastroprotective. 
• It may be an immunity booster. 
• It might show cardio-protective properties. 
• It can act as an anticancer agent.  
• It may act as a natural antioxidant.  

Potential Uses of Raw Mango for Overall Health:

Some of the potential benefits of raw mango are described as follows: 

1. Potential Uses of Raw Mango for Weight Management

Raw mango is high in fiber 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. Potential Uses of Raw Mango for Cancer

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 

3. Potential Uses of Raw Mango for Liver

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 

4. Potential Uses of Raw Mango for Heart

Raw mangoes contain a unique antioxidant, mangiferin, which helps balance triglycerides, cholesterol, and fatty acids. Additionally, the fiber, 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 promote a healthy heart, but we need more human studies to support these claims.^3,6 

5. Potential Uses of Raw Mango for Hair and Skin

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   

6. Potential Uses of Raw Mango for Blood Disorders

Raw mangoes are rich in Vitamin C, which may help reduce the risk of various blood disorders like hemophilia, anemia, and blood clot formation. Additionally, raw mangoes may help increase the elasticity of blood vessels and aid the hematopoiesis 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  

7. Other Potential Uses of Raw Mangoes

• A high level of carotenoids may help improve eyesight. 
• May help in reducing bleeding gums and scurvy. 
• May act as a natural remedy for common gastrointestinal ailments like constipation, indigestion, etc. 
• It may act as an excellent immunity booster due to the presence of Vitamin E, Vitamin C, and antioxidants.  
• It may help prevent dehydration.³ 

Though there are studies that show the benefits of raw mangoes in various conditions, 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)

How to Use Raw Mangoes?

Raw mangoes can be used in the following ways: 

• By slicing it into pieces and sprinkling it with condiments as per your taste. 
• They can be cooked and preserved to be consumed in the form of jams, jellies, and chutneys. 
• Preparing raw mango juice/kairi panna.³ 

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

Side Effects of Raw Mango:

A few side effects related to the consumption of raw mango include: 

• Excess consumption of raw mangoes can result in gastric problems like diarrhea, indigestion and stomach pain. 
• Some people may experience throat pain or allergy after consuming certain mango species.³ 

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. 

Precautions to Take with Raw Mango:

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: 

• Be sure to wash the raw mangoes before consumption. 
• It is advised to consume raw mangoes prior to having a full meal. 
• Raw mangoes should be consumed in moderate quantities to avoid dysentery and stomach pain. 
• Consumption of raw mangoes can result in itchy or irritable skin in some individuals.³ 

Interactions with Other Drugs:

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  

Frequently Asked Questions (FAQs)

References:

Shah KA, Patel MB, Patel RJ, Parmar PK. Mangifera indica (mango). Pharmacogn Rev. 2010 Jan;4(7):42-8. doi: 10.4103/0973-7847.65325. PMID: 22228940; PMCID: PMC3249901. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249901/ 

Papanikolaou Y, Fulgoni VL 3rd. Mango Consumption Is Associated with Improved Nutrient Intakes, Diet Quality, and Weight-Related Health Outcomes. Nutrients. 2021 Dec 24;14(1):59. doi: 10.3390/nu14010059. PMID: 35010933; PMCID: PMC8746860. Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746860/ 

Imran M, Arshad MS, Butt MS, Kwon JH, Arshad MU, Sultan MT. Mangiferin: a natural miracle bioactive compound against lifestyle related disorders. Lipids Health Dis. 2017 May 2;16(1):84. doi: 10.1186/s12944-017-0449-y. PMID: 28464819; PMCID: PMC5414237. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5414237/ 

Rodríguez-Fragoso, L., Martínez-Arismendi, J.L., Orozco-Bustos, D., Reyes-Esparza, J., Torres, E. and Burchiel, S.W. (2011), Potential Risks Resulting from Fruit/Vegetable–Drug Interactions: Effects on Drug-Metabolizing Enzymes and Drug Transporters. Journal of Food Science, 76: R112-R124. Available at: https://ift.onlinelibrary.wiley.com/doi/10.1111/j.1750-3841.2011.02155.x 

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