Raw Mango: Know Health Benefits and 5 Summer Recipes

Unripe mango is one of those summer fruits that brings many sweet childhood memories. Many of us have grown up waiting for raw mangoes to drop from the tree. Eat with red chili powder and salt or use to make Panna jam. Raw mango has many benefits. Its sour taste is one of the reasons why it’s the star of so many dishes. It’s also full of vitamins, minerals and antioxidants that help keep your body healthy. Let’s take a look at the health benefits of raw mangoes and some delicious raw mango recipes you can use this summer.

Health Image connected with Haripriya N, Executive Nutritionist, Cloudnine Group of Hospitals, Chennai, to know all about this favorite summer fruit.

Health Benefits of Raw Mangoes

It is a good source of vitamins A, B6, C and K, and is also packed with minerals like potassium. That’s why raw mangoes have so many health benefits!

This summer, let’s eat mangoes for good health. Image Courtesy: Adobe Stock

1. Raw mango moisturizes the body.

Raw mangoes are rich in sodium chloride, potassium, magnesium, phosphorus, vitamin C, calcium and iron, which replenish electrolytes lost due to excessive sweating in the summer. It also provides instant energy, preventing tiredness and fatigue, says Haripriya.

2. Raw Mango Boosts the Immune System

Consuming unripe mangoes will provide you with adequate amounts of vitamins A and C per day. It is important for the synthesis of white blood cells. So it boosts the immune system. Prevent cold and flu infections caused by viruses and bacteria.

3. Raw Mango Improves Bone Health

As it is rich in vitamin C, which helps in collagen production, it helps maintain connective tissue. Vitamin K is also important for keeping bones strong.

4. Raw Mango Prevents Constipation

One medium-sized raw mango provides approximately 2.64 grams of fiber, of which soluble fiber has a higher proportion. experts say forming a lump in the stool prevents constipation and digestive problems

Healthy Raw Mango Recipes for Summer

1. Raw Mango Chutney

raw material

• 1 mango (peeled and diced)
• 1 onion (diced)
• 1 teaspoon minced fresh ginger
• 1 to 2 cloves of garlic (finely chopped)
• 2 green peppers
• Rock salt as needed.


• Stir all ingredients until cooked and soft.
• Transfer the ingredients to a blender and grind until smooth.
• Season with mustard and urad dal and serve with idli, dosa or hot parathas.

2. Uampanna

raw material

• 2 raw mangoes
• 50 grams of jaggery powder
• 1/2 teaspoon of black salt
• 4 cardamom
• 1/2 inch ginger
• 1 handful of mint leaves
• 1/2 bowl of water
• 1 pinch of black salt
• salt
• Jaljeera powder for flavor (optional)


• Take two raw mangoes, wash them thoroughly and boil them until they are cooked and soft inside.
• Peel the boiled raw mango. Let the meat cool down and get a soft puree.
• Put the cardamom and mint leaves in a mason jar, add 1/3 cup of water and mash them together.
• Add jaggery powder, ginger and salt and whisk to combine.
• Use a serving glass. Add 2 tsp puree to the mixture, add a few ice cubes. and mix well
• Garnish with fresh mint leaves and serve cold.

Want to make this refreshing drink, follow this Ampanna recipe!

3. Kerala Style Raw Mango Fish Curry

raw material

• Any type of fish (100 g.)
• Shredded coconut (1/4 cup)
• 1 mango (medium size mango cut into large pieces)
• 8 small onions
• 1 tomato (medium size, chopped)
• 3 green peppers
• Ginger and garlic paste (1 1/2 tbsp.)
• Turmeric powder (1 teaspoon)
• Red chilli powder (1 teaspoon)
• Cumin seeds (1/2 teaspoon)
• Mustard seeds (1/2 teaspoon)
• Fenugreek seeds (1/4 teaspoon)
• Curry leaves (handful)
• Coconut oil (1 tablespoon)
• Salt to taste.


• Wash fish pieces thoroughly, add turmeric, salt and set aside.
• In a blender, grind the grated coconut, half of the onion, cumin seeds and all the spice powder into a fine paste. Add a cup of water to make a smooth paste.
• In a pan, pour the coconut mixture. Add chopped tomatoes, green chilies, mango chunks, ginger paste, garlic and salt along with 2 cups of water and mix well.
• Turn on the gas stove and let it boil over medium heat. When the curry starts to boil Add the fish pieces, cover, and simmer for 5 to 8 minutes, until the gravy thickens.
• In a pan, heat the coconut oil. Mustard Splatter Fenugreek seeds, curry leaves and sauté until light brown. add gravy
• Serve with rice, dosa, chapati or paratha.

4. Raw Mango Raita

raw material

• 1 raw mango (grated)
• 1-1/2 cups sour milk
• Salt to taste.
• Red chili powder 1/2 teaspoon
• Cumin powder 1/2 teaspoon
• 1/2 tsp mustard seeds and urad dal
• 2 curry leaves
• A handful of Asafoetida.
• 1 teaspoon of oil


• Blend the yoghurt until smooth.
• Add salt, grated raw mango, chili and cumin powder to the curd and mix well.
• Heat oil in a small pan. and when the oil starts to heat Add asaseftida and stir fry.
• Add urad dal and mustard seeds. then let it break
• Gently add the curry leaves and let them break.
• Pour the mixture over the raita, stir well and serve.

Mango Salad
Eat raw mango salad with high nutritional value. Image Courtesy: Shutterstock

5. Raw mango salad

raw material

• Chopped raw mango (½ cup)
• Chopped onions, carrots (½ cup)
• boiled corn (½ cup)
• Olive oil (1 teaspoon)
• Oregano, basil (1 teaspoon)
• Ground pepper as needed.
• Salt as needed.


• Put all the ingredients needed to prepare the salad in a large bowl.
• In a separate bowl, combine basil, olive oil, oregano and pepper.
• Pour over the vegetables and stir well. Ready to serve.

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