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Home > Nutrition > How to Make a Raw Mango Drink and Its Health Benefits

How to Make a Raw Mango Drink and Its Health Benefits

December 9, 2022
4 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • Health Benefits of Mango
  • Nutritional Content of Raw Mango
  • Raw Mango Drink
  • Benefits of a Raw Mango Drink
  • Most-Asked Questions About Raw Mango Drink
  • Final Word

Mango is a tropical fruit that grows mainly in Asia, Africa, and Central America. Its sweet taste is favored by many. Moreover, the fruit is considered important in the Ayurvedic medicinal system due to its many health-benefiting properties. (1)(2)

refreshing raw mango drinks and its health benefits

Health Benefits of Mango

Mango is rich in many polyphenolic compounds that have antioxidant properties. Other parts of the plant are used as an antiseptic, astringent, tonic against heat stroke, laxative, and antidiarrheal and as treatment for anemia, hypertension, toothache, and piles. (2)

Nutritional Content of Raw Mango

One whole raw mango is a rich source of many nutrients such as vitamin A (113 mcg), vitamin B6 (0.250 mg), vitamin B9 (90.3 mcg), vitamin C (76.4 mg; which contributes to 85% of the daily requirement), and vitamin E (1.89 mg). (3)

It is also rich in minerals such as copper (26% of the daily requirement), potassium (8% of the daily requirement), and magnesium (5% of the daily requirement). (3)

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It also provides ample fiber (3.4 g or 12% of the daily requirement) and is beneficial for the digestive tract. (3)

Raw Mango Drink

raw mango drink for summer months

Raw mango, which is widely available in the summer months, is used to make many edible items such as fruit leather, sour candy, pickles, and drinks. It has a cooling effect during the hot weather and is often consumed fresh.

Homemade raw mango drink without added sugar is definitely a better choice than store bought. And you can make one at home this summer!

Simply blend 1 whole raw mango (cubed and boiled to soften) along with 1 tsp of roasted cumin seeds, a few fresh mint leaves, 1 pinch of black salt, and ½ tbsp of jaggery powder. You can strain this drink and directly consume it or dilute it with water.

A few spoons of this can also be added to soda water for an additional kick. You can also add some red chili flakes, cardamom, lemon juice, or asafetida to this drink. Feel free to play around with flavors until you find your favorite combination.

Benefits of a Raw Mango Drink

Drinking a glass of this drink every day can offer many health benefits such as:

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  • Boosting immunity due to its vitamin C and A content (4)
  • Fighting anemia due to its folate and copper content (5)
  • Providing electrolytes that are lost due to sweating in the heat such as potassium and magnesium
  • Aiding digestive health and preventing constipation due to its fiber content (6)
  • Protecting the heart due to its content of antioxidants that bring down inflammation (7)
  • Boosting skin health due to its content of vitamin C and antioxidants that prevent premature aging (8)

Most-Asked Questions About Raw Mango Drink

Can I add other fruits to a raw mango drink?

can you add other fruits to raw mango drink?

Yes, you can add bananas, pineapple, papaya, or fresh coconut pieces, or coconut water. Their tropical flavors blend well together.

Who should avoid raw mango drinks?

People with chronic digestive illnesses, diarrhea, dysentery, or vomiting should avoid this drink. The fiber content may aggravate the condition.

Final Word

Consuming raw mango drinks during the summer months is a delicious way to beat the summer heat. They are great alternatives to sodas and commercial drinks, and a homemade version is even better due to its low added sugar content.

Beneficial for overall health, this drink is highly customizable and can be made easily at home.

References
  1. Lauricella M, Emanuele S, Calvaruso G, Giuliano M, D’Anneo A. Multifaceted health benefits of Mangifera indica L. (Mango): The inestimable value of orchards recently planted in Sicilian rural areas. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452255/. Published May 20, 2017. 
  2. Shah KA, Patel MB, Patel RJ, Parmar PK. Mangifera indica (mango). Pharmacognosy reviews. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249901/. Published January 2010. 
  3. Mango, raw. Mango, raw nutrition facts and analysis. https://www.nutritionvalue.org/Mango%2C_raw_63129010_nutritional_value.html?size=1%2Bmango%2B%3D%2B210%2Bg. 
  4. Carr AC, Maggini S. Vitamin C and immune function. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/. Published November 3, 2017. 
  5. da Silva Lopes K, Takemoto Y, Garcia‐Casal MN, Ota E. Nutrition‐specific interventions for preventing and controlling anaemia throughout the life cycle: An overview of Systematic Reviews. The Cochrane Database of Systematic Reviews. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6513621/. Published August 10, 2018. 
  6. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The health benefits of dietary fibre. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/. Published October 21, 2020. 
  7. Mangge H, Becker K, Fuchs D, Gostner JM. Antioxidants, inflammation and cardiovascular disease. World journal of cardiology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4072837/. Published June 26, 2014. 
  8. Pullar JM, Carr AC, Vissers MCM. The roles of Vitamin C in Skin Health. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/. Published August 12, 2017.
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