Know Your Food Plate: Raw Mango

Summarised by TGHC Editorial Team
Jun 10, 2025
3 min read

Updated: Dec 30, 2025

Introduction

Raw mango, known for its distinctive tangy flavor, is a beloved summer fruit that holds a prominent place in Indian cuisine. This versatile fruit is not only a staple in various traditional pickles and refreshing drinks but also boasts an impressive nutritional profile. Rich in vitamin C and packed with antioxidants, raw mango contributes significantly to overall health and wellness, making it a popular choice among health-conscious individuals during the sweltering summer months.

Key Nutritional Components and Benefits

Vitamin C – This essential vitamin plays a crucial role in supporting immune function, helping the body fend off infections and illnesses. It also acts as a powerful antioxidant, neutralizing free radicals and reducing oxidative stress. Regular consumption of raw mango can help maintain healthy skin and promote collagen production, which is vital for skin elasticity and wound healing.
Antioxidants – Raw mango is rich in various antioxidants, including flavonoids and carotenoids, which are known to combat inflammation and protect the body against chronic diseases. These antioxidants help to reduce the risk of conditions such as heart disease and cancer by neutralizing harmful free radicals and supporting overall cellular health.
Pectin – This soluble fiber found in raw mango is beneficial for digestive health. Pectin aids in improving digestion by promoting regular bowel movements and preventing constipation. It also helps to maintain a healthy gut microbiome, which is essential for optimal nutrient absorption and overall digestive function.

Health Benefits

Aids digestion – The fiber content in raw mango, particularly pectin, not only enhances digestive health but also helps to soothe the stomach and alleviate digestive disorders. By promoting the growth of beneficial gut bacteria, raw mango can contribute to improved gut health and better digestion overall.
Prevents heat stroke – Consuming raw mango during the hot summer months can help in regulating body temperature. The fruit is known to have cooling properties, which can prevent heat-related illnesses such as heat stroke. Additionally, beverages made from raw mango, such as aam panna, are hydrating and help replenish lost electrolytes, further supporting the body's ability to cope with high temperatures.
Boosts liver health – Raw mango is believed to support liver function and detoxification processes. The antioxidants and vitamins present in the fruit help to protect the liver from damage caused by toxins and promote the production of bile, which is essential for digestion and fat metabolism. Incorporating raw mango into the diet can thus contribute to improved liver health and overall metabolic function.

Easy Recipes with Raw Mango

Raw mangoes, known for their tangy flavor and crunchy texture, are a delightful ingredient in various Indian dishes. They add a refreshing zest that can elevate the taste of any meal. Here are five easy Indian recipes that showcase the unique taste of raw mango:

Aam Pora Shorbot: A refreshing drink made from roasted raw mangoes, sugar, and spices, perfect for hot summer days.

Raw Mango Rice: A flavorful rice dish cooked with grated raw mango, spices, and peanuts, offering a delicious tangy twist.

Raw Mango Chutney: A spicy and tangy chutney made with raw mango, green chilies, and spices, ideal as a condiment for various meals.

Kerala Style Mango Curry: A coconut-based curry with raw mango pieces, tempered with mustard seeds and curry leaves, creating a rich and aromatic dish.