Raw mango is a powerful vegetable that has been cultivated for more than 4,000 years. It is native to India and Southeast Asia and comes in hundreds of varieties, each with its own characteristic flavor, shape, size and color. Not only is it delicious, but it also has an impressive nutritional profile. Here are 10 benefits of raw mango juice, including an overview of its nutritional content and some tips on how to enjoy it. Raw mango juice stimulates the gastrointestinal tract to secrete several digestive enzymes, which can reduce digestive problems such as heartburn, indigestion, constipation and morning sickness.
It is also known as Aam Panna in India and can reduce the effect of sunstroke and improve symptoms of dehydration. Eating raw mangoes can help us in many ways. Raw mango juice is rich in vitamin A and vitamin E, which improves the hormonal system. It also prevents dehydration by replenishing sodium chloride stores and cures stomach disorders such as constipation, bloating, indigestion and diarrhea. It detoxifies the liver by cleaning it and promoting bile acid secretion. It is high in vitamin C, calcium and magnesium, which are useful for releasing toxins from the body.
Raw mangoes are also high in niacin, which helps improve cardiovascular health. Healthy cholesterol levels reduce the risk of chronic diseases such as diabetes, heart disease, strokes and heart attacks. Kachchi Kairi is also good for skin and hair. Just 1 cup (165 grams) of fresh mango provides nearly 67% of the recommended daily amount of vitamin C. This water-soluble vitamin helps the immune system, helps the body absorb iron and promotes cell growth and repair.
One cup (165 grams) of fresh mango contains less than 100 calories and has a very low caloric density, meaning that it has few calories for the volume of food it provides. One study found that eating fresh fruit such as mangoes at the beginning of a meal could help prevent you from overeating later on during the meal. However, keep in mind that this may not be the case with dried mango - just 1 cup (160 grams) of dried mango contains 510 calories, 106 grams of sugar and a higher calorie density. Fresh mangoes have a relatively high natural sugar content compared to other fresh fruits, containing more than 22 grams per cup (165 grams). In fact, many studies have even linked a higher intake of fresh fruit to a lower risk of diabetes in general. However, one study found that people who added 10 grams of freeze-dried mango to their diet every day for 12 weeks experienced significant improvements in blood sugar levels. Mangoes are full of polyphenols which are plant compounds that act as antioxidants to protect the body.
Antioxidants are important because they protect cells against free radicals - these highly reactive compounds can damage cells. Research has linked free radical damage to signs of aging and chronic diseases. Laboratory and animal studies have found that mangiferine can counteract free radical damage related to cancer, diabetes and other diseases. One cup (165 grams) of mango provides 10% of daily vitamin A needs. Vitamin A is essential for a healthy immune system - insufficient intake of this vitamin is linked to a higher risk of infection. Mangoes are also high in magnesium and potassium which help maintain healthy blood flow.
These nutrients help relax blood vessels and lower blood pressure levels. Animal studies have found that mangiferin can protect heart cells against inflammation, oxidative stress and cell death. It may also help lower blood levels of cholesterol, triglycerides and free fatty acids. Mango has several qualities that make it excellent for digestive health - a 4-week study in adults with chronic constipation found that eating mangoes on a daily basis was more effective in relieving symptoms than taking a supplement containing an amount of soluble fiber similar to that of mangoes. Within the retina lutein and zeaxanthin act as natural sunblocks absorbing excess light. In addition they seem to protect the eyes from harmful blue light.
A lack of vitamin A in the diet has been linked to dry eyes and night blindness - serious deficiencies can cause more serious problems such as scarring on the cornea. Polyphenols can help protect against a harmful process called oxidative stress which is linked to many types of cancer. In animal studies they reduced inflammation protected cells against oxidative stress and stopped the growth of cancer cells or killed them. Raw mango juice is an incredibly nutritious drink with many health benefits including improved digestion reduced risk of chronic diseases improved cardiovascular health better skin hair health improved eye health protection against free radical damage reduced risk of infection improved blood flow lower cholesterol levels better digestive health protection against cancer cells and more. To get all these benefits you should include raw mango juice in your diet but remember to consume it in moderation - typically about 1 cup (165 grams) at a time. It can also help to combine it with other foods rich in fiber and protein as this can help limit blood sugar spikes.
