6 Amazing Health Benefits of Green Mangoes in Summer

As summer ushers in vibrant sunshine and soaring temperatures, it also brings the risk of heatstroke, a serious condition caused by the body’s inability to regulate its temperature under intense heat. Heatstroke can manifest through symptoms like dizziness, nausea, rapid heartbeat, and even loss of consciousness, with studies estimating that it affects millions globally during heatwaves (CDC, 2023; The Lancet, 2021).

Dehydration, oxidative stress, and electrolyte imbalances are key contributors, making preventive measures essential.

Amidst this, green mangoes emerge as a delicious and nutritious ally. These tangy, unripe fruits, abundant in summer, offer a host of health benefits that align perfectly with the body’s needs in hot weather. From hydration to antioxidant protection, green mangoes can help mitigate the risks of heatstroke while enhancing overall well-being.

Below are six detailed benefits of incorporating green mangoes into your summer diet, each supported by nutritional insights and scientific references.

1. Hydration and Electrolyte Balance

Summer heat increases the risk of dehydration due to excessive sweating. Green mangoes have a high water content (approximately 80-85% water by weight) and provide electrolytes like potassium and magnesium. These help replenish fluids and maintain electrolyte balance, preventing symptoms like fatigue and muscle cramps. Additionally, their natural sugars offer a quick energy boost, making them an ideal snack during hot weather.

A 100-gram serving of green mango contains about 83 grams of water and 112 mg of potassium (USDA FoodData Central). Potassium aids in regulating fluid balance and nerve function, crucial during heat-induced stress (Institute of Medicine, 2005).

2. Rich Source of Vitamin C for Immunity and Skin Health

Green mangoes are packed with vitamin C, a powerful antioxidant that boosts immune function by supporting white blood cell production and protecting against infections, which can be more prevalent in humid summer conditions. Vitamin C also promotes collagen synthesis, aiding skin repair from sun exposure and reducing oxidative stress caused by UV rays. The tartness of green mangoes indicates a higher vitamin C content compared to ripe mangoes.

A 100-gram serving of green mango provides approximately 27-36 mg of vitamin C, meeting 30-40% of the daily recommended intake for adults (USDA FoodData Central; NIH, 2020). Studies suggest vitamin C protects skin from photoaging and enhances barrier function (Pullar et al., 2017, Nutrients).

3. Digestive Health Support

Green mangoes contain dietary fiber and enzymes like amylases, which aid digestion. Fiber promotes regular bowel movements, preventing constipation, a common issue in summer due to dehydration. The enzymes help break down carbohydrates, easing digestion and reducing bloating. In traditional practices, green mangoes are consumed to stimulate appetite and improve gut health, especially in hot climates.

A 100-gram serving offers about 1.6 grams of fiber (USDA FoodData Central). Research indicates dietary fiber supports gut microbiota and prevents gastrointestinal disorders (Slavin, 2013, Advances in Nutrition). Ayurvedic texts also highlight green mango’s role in stimulating digestive juices (Pole, 2012, Ayurvedic Medicine).

4. Antioxidant Protection Against Heat-Induced Stress

The summer heat can increase oxidative stress in the body, leading to cell damage. Green mangoes contain antioxidants like polyphenols, flavonoids, and ascorbic acid, which neutralize free radicals and reduce inflammation. These compounds help protect against heat-related ailments, such as heatstroke, by supporting cellular health and reducing systemic inflammation.

Studies have identified gallic acid and quercetin in green mangoes, both potent antioxidants (Kim et al., 2010, Food Chemistry). These compounds mitigate oxidative stress, with quercetin showing anti-inflammatory effects in heat-stress models (Nishizawa et al., 2011, Journal of Agricultural and Food Chemistry).

5. Blood Sugar Regulation

Despite their tangy taste, green mangoes have a low glycemic index (GI) due to their lower sugar content compared to ripe mangoes. This makes them suitable for maintaining stable blood sugar levels, which is beneficial in summer when erratic eating patterns may occur. The fiber content also slows glucose absorption, preventing spikes and crashes that can lead to fatigue.

Green mangoes have a GI of around 40-50, lower than ripe mangoes (55-60) (Atkinson et al., 2008, Diabetes Care). A 100-gram serving contains about 15 grams of carbohydrates, primarily complex carbs and fiber, supporting steady glucose release (USDA FoodData Central).

6. Cooling Effect and Heat Relief

In many cultures, green mangoes are considered a “cooling” food in traditional medicine systems like Ayurveda and Traditional Chinese Medicine. They help regulate body temperature and alleviate symptoms of heat stress, such as irritability and headaches. Consuming green mangoes raw, in salads, or as a drink (like aam panna) provides a refreshing effect, countering the warming effects of summer.

While direct scientific data on the cooling effect is limited, Ayurvedic principles classify green mango as pitta-pacifying, meaning it balances heat in the body (Lad, 2002, Ayurveda: The Science of Self-Healing). The high water and electrolyte content further supports thermoregulation, as noted in hydration studies (Sawka et al., 2015, Comprehensive Physiology).

Conclusion

Green mangoes are a nutritious and refreshing summer food, offering hydration, immune support, digestive health, antioxidant protection, blood sugar stability, and a cooling effect.

Their benefits are backed by nutritional data and traditional knowledge, with some support from scientific studies on their bioactive compounds. Incorporating green mangoes into summer diets—whether raw, in chutneys, or as beverages—can enhance overall health and comfort in hot weather.