Introduction to Raw Mango
Raw mango, just hearing the word makes our mouth water, not all raw mangoes taste sweet, some raw mangoes taste sour. Secientists have studied the health benefits of raw mangoes and found that they offer a variety of benefits due to their rich nutritional profile.
What are the Different Types of Mangoes
There are different types of mangoes, the common ones we see are :
a. Alphonso (Hapus). b. Dasheri.
c. Fazli. d. Saffron.
e. Langra. f. Banganapally (Benishan).
g. The glacier. h. Totapuri.
Mangoes are popular in the United States.
- Tommy Atkins. 4. Kent.
- Hayden. 5. Ataulfo (Honey or Champagne)
- Palmer. 6. Kit.
Benefits of Raw Mango
Scientists and nutritionists have used raw mangoes extensively and have highlighted several health benefits associated with their consumption. Here are some key points from scientific research on the health benefits of raw mangoes :
Vitamin C : According to health and nutrition expert Dr. Sarah Brewer, raw mangoes are an excellent source of vitamin C. This vitamin is essential for boosting immunity, promoting skin health and wound healing. A 100-gram serving of raw mango can provide about 40% of the recommended daily intake of vitamin C.
Dr. Vandana Garg, a nutritionist, points out that raw mangoes are an excellent source of vitamin C, which is essential for boosting immunity, improving skin health and aiding in the absorption of iron from food. High vitamin C content helps prevent scurvy, a condition caused by vitamin C deficiency.
Liver Health : Dr. Michael Greger, a physician and author, notes that raw mangoes support liver health by aiding in detoxification. Antioxidants in raw mango protect the liver from oxidative damage and inflammation, improving overall liver function.
A study by Dr. SK Singh published in the journal of Ethnopharmacology highlights that raw mangoes can improve liver health by stimulating bile production and enhancing liver function. It helps detoxify the body and improves digestion.
Skin Health : According to dermatologists, vitamin C and antioxidants present in raw mangoes play a special role in promoting skin health. Dr. Debra Zaliman, a dermatologist, notes that these nutrients stimulate collagen production, which is essential for maintaining skin elasticity and preventing wrinkles and sagging.
Dr. Packer L . And his team showed in their publication in the Journal of Investigation Dermatology that raw mangoes’ high vitamin C and antioxidant content may improve skin health by promoting collagen formation, reducing signs of aging and protecting against UV- induced skin damage.
Rich in Antioxidants : Dr. Janet King, a nutritional scientist, notes that raw mangoes contain antioxidants such as polyphenols and flavonoids. These compounds help the body to protect against oxidative stress.
Dr. Anil Kumar in his research on the antioxidant properties of mangoes mentions that raw mangoes are rich in antioxidants like quercetin, isocarcitrin, astragalin and gallic acid. These antioxidants help protect the body from oxidative stress and inflammation, reducing the risk of chronic diseases such as cancer and heart disease.
Supports Digestive Health : Research conducted by the University of Maryland Medical Center highlights the digestive benefits of raw mangoes. The dietary fiber in raw mango promotes healthy bowel movements and aids in digestion by preventing constipation. Raw mangoes contain digestive enzymes like amylase, which help break down complex carbohydrates and make them easier to digest.
According to a study published in the Journal of Food Science and Technology, raw mangoes contain enzymes like amylase, which aid digestion by breaking down carbohydrates into simple sugars. It can help relieve digestive problems such as indigestion and constipation
Blood Sugar Regulation : Dr. Oklahoma State University. Lucas E. A. And research conducted by his team suggests that raw mangoes may help control blood sugar levels due to their low glycemic index and high fiber content. This makes them a suitable option for diabetics when consumed in moderation.
A study published by the Royal Society of Chemistry in the journal Food and Function indicates that raw mangoes have a low glycemic index. This means they slowly release sugar into the bloodstream, preventing a rapid rise in blood sugar levels. This feature makes raw mangoes a suitable fruit for diabetics.
Heart Health : Dr. Salim A, in his study published in the Journal of Cardiovascular Medicine explained that the fiber, potassium and vitamins in raw mangoes contribute to maintaining healthy blood pressure levels, lowering cholesterol levels and overall supporting cardiovascular health. Heart function.
Improves Eye Health : Dr. Andrew Weil, a well-known integrative medicine physician, highlights that the high levels of vitamin A and beta-carotene in raw mangoes are beneficial for eye health. These nutrients help maintain good vision and can prevent age-related macular degeneration and night blindness.
Weight Management : Dr. Kim H. And according to colleagues, dietary fiber in raw mangoes can help control weight by increasing satiety and reducing overall calorie intake. TThe fiber content helps in healthy digestion and regular bowel movements.
Dr. Samantha Heller, a clinical nutritionist, explains that raw mangoes are low in calories and high in dietary fiber, which can help with weight management. Fiber content promotes feelings of fullness, which can reduce overall calorie intake. Including raw mangoes in a balanced diet can help maintain a healthy weight.
Use of Raw Mangoes
Mustard Oil Mango Pickle : First wash raw green mangoes in clean water, then cut the mangoes into pieces and dry them in sun light. After that burn the pieces well in a bottle, then add spices like mustard, fenugreek, turmeric, red chillies and salt. After that keep the bottle of this mango mixture in sunlight everyday and the mango pickle will be ready.
Sweet Mango Pickle : Wash the raw green mangoes well, then peel the mangoes and cut them into small pieces and dry them in sunlight. In a large bowl, mix the mango pieces with salt and turmeric powder. Let it sit for about 2-3 hours. This process softens the mangoes and helps them release some of their moisture. Make pickle masala. Materials such as : sugar, salt, turmeric powder, red chilli powder, mustard seeds, fennel seeds (saunf), asafoetida (hing), nigella seed (kalanji), Vinegar, fenugreek seeds (methi), oil.
After that heat oil in a pan or kadai. If using mustard oil here, heat it till it reaches smoking point to remove its pungency, then let it cool down a bit. Add mustard seeds, fennel seeds, nigella seeds and fenugreek seeds to the oil. Fry for a minute until they start spluttering. After that add a pinch of hing and red chilli powder to the oil. Stir well. Add the mango pieces to the pan or kadai and coat with the spices and stir well. After that add sugar and mix well. Heat the mixture over medium heat until the sugar is completely dissolved and converted into syrup. Stir occasionally to prevent sticking.
Now reduce the heat slightly and let the mixture simmer until the mango pieces are tender and the syrup thickens to your desired consistency. This may take around 15-20 minutes. Once pickle is ready let it cool completely. Now store the sweet mango pickle in a clean, dry glass airtight jar. Keep the jar in sunlight occasionally to maintain the freshness of pickles.
What are the “Bael or Bel fruit” :
Drinks : First wash raw green mango in clean water. After that boil the raw green mangoes in one spot or burn the whole (whole) raw green mangoes in fire. After that, put the boiled or burnt mangoes in a place or in a container and mix sugar, water and jaljeera etc. and make syrup and eat it.
Mango Curry : Add raw mango slices to the fish curry for a tangy taste. Or enjoy making a curry by adding some raw green mango slices to the meat curry. It is a very popular dish in the coastal regions of India.
Dal with Raw Mango : Add raw mango slices while cooking lentils to make sour and tasty dal.
Conclusion
The health benefits of raw mango highlighted by various scientists and nutrition experts are considerable. From boosting immunity and improving digestive health to supporting eye and liver health, raw mangoes are nutritional powerhouses. Including raw mangoes in your diet can make a significant contribution to your overall well-being.