Did you know Raw Mango is a Super Food?

Alphonso, Dashehari, Langra, Chausa, Banganapalli, Kesar – these are names of some of the varieties of Mango (Mangifera indica L.)  found in India and other tropical countries.

We all love these ripe varieties, but did you know that the raw mango is a Super Food in itself? Dr Wasim Ghori, Director for Healthcare at Indian Economic Trade Organisation (IETO) and Consultant Diabetologist, shares the health benefits of this fruit in its raw form and how to consume it especially by diabetics.

Nutrition facts of Raw Mango as Super Food

• Low glycaemic index (GI)
• Antioxidants
• Anti-inflammatory
• Anti-cancer
• Phenolic compounds
• Antimicrobial effects
• Antifungal effects

Health benefits of Raw Mango as Super Food

• Up to 25 diverse carotenoids have been identified in raw mango such as Provitamin A, lutein, á-carotene and â-carotene.The consumption of one mango (250–300 g) provides 10–12% the recommended daily amount (RDA) of retinol which helps in rejuvenation of skin. Raw mango is also a good source of vitamin C which helps boost immunity.
• Raw mango has a low glycaemic index (51±5) and contains fibre mostly in the form of pectin, therefore, can be safely consumed by people having diabetes in controlled portions.
• Raw mango is rich in polyphenols. Polyphenols are group of compounds that improve digestion, brain function and blood glucose levels, as well as protect against blood clots, heart diseases and certain cancers.
• Raw mango contains phytochemicals namely mangiferin, mangiferonic acid and hydroxyl mangiferin which have pharmacological and medicinal importance. Mangiferin is a polyphenolic antioxidant and a glucosyl xanthone. It has strong antioxidant, anti-lipid peroxidation, immunomodulation, cardio tonic, hypotensive, wound healing, anti-degenerative and antidiabetic activities.
• The anti-diabetic effect of raw mango skin extracts can be partially attributed to their ability to inhibit á-amylase and áglucosidase. This effect may be due to the presence of polyphenolic acids like gallic acid, chlorogenic acid and ferulic acid which have been shown to inhibit these enzymes.
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How to consume?

Raw mango is widely use for the preparation of raw mango pickle. It can also be used in preparations like Sherbets and drinks such as ‘Aam panha’ and for other cooking purposes to enhance the flavor of food. It can just be cut and consumed as it is also as a fruit.

For people with diabetes, keep salt to the minimum and do not add sugar to the drinks.

Here’s a simple recipe.

Chana Chaat with Raw Mango

Serves: 1

Ingredients

Boiled chana (chickpeas) – 1/2 cup

Raw mango (chopped) – 1 tbsp

Tomato (chopped) – 1/3 cup

Onion (chopped) – 1/3 cup

Green Chilli (finely chopped) – 1 no.

Coriander leaves (chopped) – 1 tsp

Lemon – 1/2

Salt to taste

Method

1. Take boiled chana/chickpeas in a bowl.
2. Add freshly chopped onions, tomatoes and chilli.
3. Then add the raw mango pieces and salt.
4. Garnish with coriander leaves, lemon and serve.

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