Mango season is finally here and frothing with juicy ripe yellow goodness. Mangoes are often referred to as the ‘king of fruits,’ and they come in two main varieties: raw and ripe. Both raw and ripe mangoes offer distinct flavours and health benefits. However, do you know which is better for your health? To know the answer to this question, the Onlymyhealth team spoke to Dr Shazia Khan, Clinical Dietician and Certified Diabetic Educator, Jain Multispeciality Hospital, and Chaitali Rajendra Rane, Clinical Dietician, PD Hinduja Hospital, Khar. She elucidated the nutritional value, health benefits, and potential drawbacks of mangoes to help you decide which is better for your health.
Nutritional Value
Although both unripe and ripe mangoes have similar nutritional values, yet the differences are significant and can not be ignored.
Raw Mango
According to the United States Department of Agriculture (USDA), raw mangoes, also known as green mangoes, are rich in:
- Vitamin C: Higher levels than in ripe mangoes, which boosts immunity and promotes healthy skin.
- Fibre: Helps in digestion and prevents constipation.
- Antioxidants: Protect cells from damage caused by free radicals.
Ripe Mango
Dr Khan said, “Mangoes are low in calories but rich in numerous nutrients that offer countless health benefits. They are an excellent source of magnesium and potassium, which help lower blood pressure and maintain a steady pulse.”
Ripe mangoes are packed with:
- Vitamin A: Essential for good vision and skin health.
- Vitamin C: Though lower than in raw mangoes, it still provides a significant amount.
- Beta-carotene: A precursor to Vitamin A, which has antioxidant properties.
- Natural Sugars: Provide a quick source of energy.
Health Benefits
Since the nutritional value, sugar, and fibre content of ripe and raw mangoes differs, it influences the health benefits they have to offer as well.
Raw Mango
According to a study titled ‘Health Benefits & Nutrients Obtain Ability In Unripe Mango,’ these are the health benefits of raw mango:
- Digestive Health: The high fibre content aids digestion and prevents issues like constipation.
- Hydration: Raw mangoes help maintain hydration due to their water content, making them ideal for hot weather.
- Detoxification: They aid in detoxifying the liver and promoting healthy liver function.
- Prevention of Scurvy: The high Vitamin C content helps prevent scurvy and improves overall immunity.
Ripe Mango
Dr Khan listed the following health benefits of eating ripe mangoes:
- Eye Health: The high Vitamin A content supports eye health and prevents night blindness.
- Skin Health: Beta-carotene and Vitamin C promote healthy, glowing skin.
- Immunity Boost: Antioxidants and vitamins boost the immune system.
- Energy Boost: Natural sugars provide a quick and healthy source of energy.
Potential Drawbacks
While both ripe and unripe mangoes are a healthy addition to your diet, they can have potential drawbacks too. This is because anything in excess can be harmful to health and not every dietary substance is suitable for each individual.
Raw Mango
Make sure you know the following health effects of raw mangoes before consuming them daily:
- Acidity: Consuming raw mangoes in excess can cause acidity and digestive discomfort, found a study published in the journal ‘The Pharma Innovation.’
- Oxalates: They contain oxalates, which can contribute to kidney stones in susceptible individuals, shared by the Kidney Foundation.
Ripe Mango
Rane said that the king of fruits can have the following side effects if you do not check how you consume them:
- Sugar Content: High natural sugar content can be a concern for individuals with diabetes or those watching their sugar intake.
- Calories: Slightly higher in calories compared to raw mangoes, which might be a consideration for those on a calorie-restricted diet.
Both raw and ripe mangoes have their unique set of health benefits and potential drawbacks. If you're looking to boost your Vitamin C intake, improve digestion, and support liver health, choose unripe, raw mangoes. They are especially beneficial during the summer months for hydration and detoxification. However, if you want to enhance your Vitamin A levels, enjoy a sweet energy boost, and improve your skin and eye health, go for ripe mangoes.
Ultimately, incorporating both raw and ripe mangoes into your diet can provide a balanced range of nutrients and health benefits. Moderation is key, as overconsumption of either type can lead to potential health issues. Enjoy mangoes in their various forms and savour the diverse advantages they offer to your health.