Possibly a native fruit of the Indian subcontinent, mango ‘Aam’ is a called a super fruit because of its potential anti obesity, anti-inflammatory, anti cancer, enhances hormonal system and ‘aphrodisiac’ health benefits. The traditional Indian medicine system Ayurveda considers raw mangoes to be dosha balancing, if consumed in the right prescribed quantity.
Raw mango, popularly also known as Kacchi Kairi or Kaccha aam is considered as the “King of Fruits’’. There are several different kinds of mango. They vary in shape, colour, flavour, and seed size. The mango skin may be red, green, orange, or yellow, or orange. The inner is generally golden yellow. In the centre, there is a huge inedible seed. The inner pulp is the edible part.
Nutritional facts of Kaccha aam
As per the United States Department of Agriculture (USDA) National Nutrient Database, 100 gm of diced raw mango contains 60 kcal, 0.5 gm of proteins, 0.3 gm of fats, 17 gm of carbohydrates, 22.7 mg of vitamin C, 0.2 mg of vitamin A, 14 mcg of folate, 0.1 mg of vitamin B6, and 4.2 mcg of vitamin K.
Potential Health Benefits of Raw Mangoes
1/6. Prevents dehydration
1. Raw mango prevents dehydration as it prevents the excessive loss of iron and sodium chloride from the body.
2. Raw mango rectifies the sodium and mineral imbalance in the body thus preventing dehydration.
2/6. Known to treats Scurvy
The rich vitamin C content present in raw mango is said to help in treating scurvy.
3/6. Boosts Immunity
The vitamin C & A content along with other nutrients present in raw mango helps boost immunity. It enhances vision, promotes skin and hair health, and reduces the risk of prostate cancer.
4/6. Treats liver disorders
1. Raw mango treats liver disorders as it increases the secretion of bile acids and cleans the intestines of bacterial infections.
2. The bile secretion further enhances fat absorption by cleansing the toxins from the body.
5/6. Treats gastrointestinal disorders
1. The pectin content of raw mango is effective in treating gastrointestinal disorders.
2. It is also beneficial in treating piles, diarrhoea, piles, constipation, and indigestion.
6/6. Other possible Benefits of Raw Mango
Raw Mango produces several health benefits, apart from the health benefits mentioned above, it also produces a few more such as treats blood disorders, helps in indigestion and constipation, treats gastro-intestinal disorders, prevents acidity, promotes weight loss, boosts energy, promotes cardiovascular health, improves dental health, promotes skin and hair health, prevents macular degeneration, and lowers the risk of cancer.
Raw mangoes is known to cure liver related ailments and stomach disorders such as constipation, bloating, indigestion and diarrhoea.
How to incorporate Raw Mango into the diet?
Raw mango can be incorporated into the diet in various forms. Some of the ways by which they can be consumed are as follows:-
- In salads.
- As Aam Panna.
- Used in rasam.
- Used to prepare pickles.
How to prepare Raw Mango and Sweet Corn Salad?
Take 1 cup of sweet corn kernels and blanch them by boiling it in water.
Take 1 tablespoon onions, 3 tablespoons chopped spring onions, ½ red bell pepper, 1 tablespoon diced raw mangoes, 6 cherry tomatoes, 1 tablespoon diced pineapple, 1 teaspoon coriander leaves, 4 basil leaves, 2 teaspoon lemon juice, and 1 tablespoon olive oil.
Mix all the above ingredients and add salt to taste.