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6 reasons to soak mangoes in water before eating

Eating mangoes directly after cleaning it? Oops! Here's why you should soak mangoes in water before eating them.
Mango pieces that were first soaked in water
Soaking mangoes in water before eating is a good habit. Image courtesy: Freepik
Natalia Ningthoujam Published: 19 Jun 2024, 03:11 pm IST
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Mangoes are fruits mostly known for their juicy flesh and sweet flavour. They offer numerous health benefits, thanks to their rich nutritional profile. They are high in vitamins A, B, C, E, and K, and provide essential minerals like magnesium, copper and potassium. Most people like to eat them after cleaning them. But you should soak the juicy fruit in water before enjoying it. This way, it will not only help to get rid of dirt, but also help in keeping the nutrients intact. Let us tell you more about why you should soak mangoes in water before eating and why you should avoid using hot water for it.

Why should you soak mangoes in water before eating?

Soaking mangoes in water before eating is a traditional practice believed to have several benefits!

1. May reduce heat

Mangoes are known for their thermogenic property, which means they have a tendency to produce heat. Due to this, you may have skin issues like acne or heat rashes after eating mangoes. Soaking them in water may help reduce their heat, says nutritionist Abhilasha V.

Ripe mango pieces kept out after soaking it
Soaking mangoes in water may help reduce heat. Image courtesy: Adobe Stock

2. May remove anti-nutrients

Soaking mangoes in water may help eliminate certain anti-nutrients like phytic acid. It is a substance that may interfere with the absorption of minerals that are found in mangoes.

3. Cleans pesticides and dirt

Washing and soaking mangoes in water properly helps to remove surface contaminants, pesticides, and dirt. This ensures cleaner and safer consumption of the summer fruit.

4. May reduce latex content

Some people are sensitive to the latex found in the peel of mangoes, which can cause allergic reactions. Soaking the fruit in water can help reduce latex content, making it safer for consumption.

5. May enhance taste and texture

Soaking mangoes may help improve the texture of the sweet fruit, as it absorbs water. This may make the mangoes juicier while enhancing their natural sweetness, says the expert.

6. May aid digestion

Soaking mangoes is believed to help in reducing digestive issues like bloating and gas. If you soak the fruit, it may break down compounds like fiber that may cause discomfort in some people.

How long should you soak mangoes before eating?

Mangoes should be soaked in water for about 30 minutes to an hour before eating. This duration is generally sufficient to achieve the desired benefits, says Abhilasha.

Don’t soak mangoes in hot water

There are specific vitamins and antioxidants that are known to be sensitive to heat. So, soaking mangoes in hot water is not good. Here’s why:

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1. Vitamin C

About 100 grams of mango has 36.4 mg of vitamin C, according to the U.S. Department of Agriculture. Vitamin C is essential for the synthesis of collagen, the absorption of iron, and the maintenance of the immune system, says the expert. Vitamin C is highly sensitive to heat and it degrades easily when exposed to high temperatures, leading to significant nutrient loss and because of that you won’t be able to enjoy the health benefits of mangoes much.

Woman eating mango after soaking it
Don’t use hot water to soak mangoes. Image courtesy: Adobe Stock

2. Vitamin A

Vitamin A is crucial for vision, immune function, and skin health, says the expert. Beta carotene, a precursor to vitamin A, is an antioxidant that is relatively stable compared to some other vitamins, but prolonged exposure to heat can still reduce its potency.

3. Folate (Vitamin B9)

Folate is important for DNA synthesis and repair, cell division, and growth. It is moderately sensitive to heat and can degrade when exposed to high temperatures for a long time.

4. Polyphenols

Polyphenols are a group of antioxidants that help protect the body from oxidative stress and inflammation, says Abhilasha. They can be degraded by heat, losing their antioxidant properties. Examples of polyphenols in mangoes include mangiferin, quercetin, and catechins.

Mangoes have many nutrients, so they can be good for our health. Make sure to soak mangoes in water before eating to enjoy their health benefits. But the water should be at room temperature or slightly cold.


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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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