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Do More With Raw Mangoes Than Just Pickling

29 April, 2020

, mango

It is the raw mango season, and you find these available at the local shops as well as the online shops. Most people look at raw mangoes as a summer snack, especially for pregnant ladies. But, raw mangoes actually pack quite a punch, are quite a healthy snack. Especially considering the Corona times, when it is good to build your immunity, there is no better healthy snack than a Vitamin C packed raw mango.

Typically, kids love to eat it with a bit of salt and red chilli powder. In India, raw mangoes are mostly pickled for use throughout the year. The variations of raw mango pickles from across the country are a treat at lunchtime. But would you believe that a raw mango is actually a powerhouse of nutrition, and provides you a lot of health benefits as well?

Health Benefits

As mentioned above, raw mangoes contain a high amount of Vitamin C and hence, are immunity boosters. Besides, they also contain Vitamin A and essential minerals like Magnesium and Calcium and help detox the body by aiding natural bowel movements. It is said they boost our metabolism and thus help us burn our calories faster. So, they also help us maintain our weight. Also, Vitamin A helps hair health, while Vitamin C helps in collagen synthesis, that aids skin health. They don’t have much sugar content and are low on calories, thus making a perfect diabetic snack as well!

Why it helps eating it in the summer is because it also helps prevent dehydration. When we sweat in summer, the body loses Sodium Chloride and Iron, and raw mango helps replenish this. They also provide relief from common issues like indigestion, bloating, constipation, etc. Raw mangoes promote bile secretion in the body and help detoxify the liver, thus keeping it healthy.

The high amount of niacin present in raw mangoes helps regulate cholesterol levels. Niacin also helps in proper blood circulation. Thus, it helps prevent heart attacks and strokes and even keeps diabetes at bay. They are also helpful in keeping your teeth healthy by preventing gum diseases and bad breath.

It is also a good source of fiber content, aiding colon functioning, and lower hypertension. Certain components in raw mangoes also help in maintaining eye health and prevent macular degeneration. The high amount of beta carotene in raw mangoes is said to help prevent prostate cancer, according to a study. As in the case of any fruit or veggie, it is to be eaten in moderation, and excessive consumption can cause issues.


One of the best summer uses of raw mango is to make Aam Panna from it, to keep you cool. The simplest way would be to slice them up and sprinkle some salt and chili/pepper powder and eat it as a salad. You could also try variations by adding green chili bits, chopped spring onions, tomatoes, coriander leaves, etc. But there are some other easy things to make as well.


Typically made with tomatoes or dal, you could replace these with raw mangoes in your rasam recipe for a great immunity-boosting drink. If using the readymade rasam powder, you could just boil the sliced mango cubes, mash it and then add the desired amount of powder and bring it to a boil and season it. Else you could follow the recipe below.


  • Raw mango - 1
  • Coriander powder - 1 tsp
  • Cumin powder - 1 tsp
  • Turmeric powder- ½ tsp
  • Pepper powder - ½ tsp
  • Salt - To Taste
  • Jaggery -1 tbsp (Optional)

For seasoning:

  • Mustard seeds - ½ tsp
  • Red chillies - 2 
  • Asafoetida/Hing - 1 pinch
  • Curry Leaves - Few leaves


Wash the mango, peel, and cube it and boil it with water. Mash this thoroughly and mix in the other ingredients other than seasoning. Boil it well, and then prepare the seasoning with a tbsp of oil of ghee as desired. Add the seasoning and drink it hot or mix it with rice.

Other options

You could just add the sliced mango cubes while boiling the regular dal, and it gives a tangy taste to your dal. In the South, raw mango is ground with coconut to make a chutney, that also tastes great. It can also be used in curries in place of tomatoes or aamchur for the tangy taste. It is actually a great addition to fish curries, and this is common in Kerala and Mangalore style curries. It can also be used in Kadis and is also used to make sweet and tangy murabba. The possibilities are endless, and the fact that they are healthy makes it worth the while.


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