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Raw vs ripe mango: Which is better?

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Often hailed as the ‘King of fruits’, mangoes are the quintessential summer fruit, cherished for their sweet, juicy flavour and vibrant colour. Rich in vitamins A and C, they boost immunity, enhance skin health and support vision. Mangoes also provide essential fibre, aiding digestion and promoting satiety. Their hydrating properties help counteract the summer heat, making them a refreshing choice.

Enjoy them fresh, in smoothies, or as a delightful addition to salads and desserts. Mangoes not only satisfy sweet cravings but also offer a burst of nutrition, making them a perfect, healthful treat during the hot summer months. However, beyond their delightful taste, mangoes offer a range of health benefits. Both raw and ripe mangoes have unique nutritional profiles and health advantages. If you are also confused about which one is healthy, this article is for you.

raw mango

The nutritional comparison
Raw mangoes, also known as green mangoes, are harvested before they fully ripen. They are rich in vitamin C, which boosts the immune system, promotes healthy skin, and helps in the absorption of iron. Raw mangoes also contain dietary fibre, which aids in digestion and helps maintain a healthy weight. Additionally, they are low in sugar compared to their ripe counterparts, making them a suitable choice for those monitoring their sugar intake.

Ripe mangoes, on the other hand, are high in vitamins A and C. Vitamin A is crucial for eye health, immune function, and skin health, while vitamin C acts as a powerful antioxidant. Ripe mangoes are also rich in natural sugars, providing a quick source of energy. They contain a variety of phytochemicals, including carotenoids and polyphenols, which have antioxidant properties and may reduce the risk of certain chronic diseases.

Health benefits of raw mango
Raw mangoes are known for their digestive benefits. They stimulate the secretion of digestive enzymes, which help in breaking down food and improving digestion. The high fibre content also aids in preventing constipation and promoting regular bowel movements. They are also a good source of electrolytes, such as potassium and magnesium, which help maintain fluid balance in the body. Consuming raw mangoes can help prevent dehydration, especially during hot summer months. The pectin and vitamin C in raw mangoes assist in detoxifying the liver. Regular consumption of raw mangoes can help cleanse the body of toxins and improve overall liver function.

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Health benefits of ripe mango
Ripe mangoes are said to be abundant in vitamin A, which is essential for maintaining good vision. Regular consumption of ripe mangoes can help prevent night blindness and other eye-related issues. The high vitamin C content in ripe mangoes also boosts the immune system, helping the body fend off infections and illnesses. The antioxidants in ripe mangoes also protect against oxidative stress and inflammation. Also, the beta-carotene in ripe mangoes converts to vitamin A in the body, which promotes healthy skin. Vitamin A helps repair skin cells and reduce signs of ageing, while vitamin C supports collagen production, enhancing skin elasticity and firmness.

Which is best for health?
Deciding between raw and ripe mangoes ultimately depends on individual health goals and preferences. If you are looking to boost digestive health, maintain hydration, and support detoxification, raw mangoes may be the better choice. They are particularly beneficial for individuals managing their sugar intake due to their lower sugar content.

Conversely, if your focus is on enhancing immune function, improving eye health, and promoting healthy skin, ripe mangoes offer significant advantages. Their higher vitamin A and C content and antioxidant properties make them a powerhouse for overall health.

mangi'

Both raw and ripe mangoes offer unique health benefits, and incorporating both into your diet can provide a well-rounded nutritional boost. Whether you enjoy the tartness of raw mangoes or the sweetness of ripe ones, mangoes are a delicious and nutritious addition to a healthy diet. Embrace the versatility of this tropical fruit and reap the benefits of both its raw and ripe forms.

(Images courtesy: Canva)

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