Benefit Series – Mango

Known as “King of Fruits”, Mango has a lot of nutritional value besides its mouth watering taste & aroma. Mango houses rich enzymes, antioxidants, minerals and vitamins. It is a tropical tree cultivated in many regions of India and now it is also the most distributed fruit over worldwide.

Mango is one of the richest sources of Vitamin A and Vitamin C and minerals namely potassium, calcium and phosphorus. It is laden with fiber too. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents, thus increasing our body immunity.

Potassium is an important component of our body fluids that helps controlling heart rate and blood pressure. Mango provides 16mg of Potassium per 100gm. Sooo healthy right!!! J

Because of its high content of vitamin A, mango is known to promote good eyesight,prevents night blindness and dry eyes. One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A. And high content of fiber in it helps keep digestion in check.

Mango is also helpful in beauty treatments, apart from its internal qualities. Mango, if applied directly on the skin, helps in clearing clogged pored and eliminates pimple.

In summer we should try to include mangoes in our daily diet. As in Indian households, after dinner one mango is religiously cut to savor as “Dessert”. Also, there are a lot of food variations which can be worked upon with them like ‘aam raas’ or Mango Milkshake.

Last week our family went on a small vacation to our native town in Konkan. Mango Gardens, there were packed with ripe mangoes. We got boxes full of them back to Mumbai and have been enjoying aam raas since. 🙂

Here is the easiest recipe with Mango –

Aam Raas


  • Mango – 3 Nos.
  • Sugar – 3 big spoon
  • Salt – Just a pinch



  1. Take fresh mangoes and wash them under running water thoroughly.
  2. Now using your fingers soften the mango and take the seed (aam ki gutli) out of the fruit.
  3. Using you hands remove the mango pulp from the seed. Then use a spoon to remove the pulp from the cover of the fruit.
  4. Repeat steps 2 & 3 for other two mangoes.
  5. Transfer the pulp into a mixer. Add sugar and salt. Grind


Aam Raas is ready. Transfer the aam raas from mixer to a bowls for serving. Enjoy as Dessert or with puris.

If you have a sweet tooth, try our other sweet dish recipes as well Ghiya ka Halwa and Dhondhas.

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Happy Mango Season!!