The Science of Soaking
One of the primary scientific reasons to soak mangoes is to reduce their content of phytic acid. [2, 7, 8] Phytic acid is a naturally occurring compound found in many plant-based foods, including the skin and pulp of mangoes. [3] It's often called an 'anti-nutrient'
because it can bind to essential minerals like iron, zinc, and calcium in your gut, potentially hindering their absorption. [2, 7, 8] While the amount in a single mango isn't dangerously high, soaking the fruit for a few hours helps to break down and reduce the excess phytic acid. [2] This simple process can enhance your body's ability to absorb the fruit's valuable nutrients, making your favourite summer treat even healthier. [4, 13]
An Age-Old Ayurvedic Practice
Long before modern science looked at phytic acid, Ayurvedic tradition advocated for soaking mangoes. According to Ayurveda, mangoes are considered a 'heaty' or thermogenic food, meaning they can increase heat in the body. [3, 11] An excess of this 'Pitta-aggravating' quality is believed to sometimes lead to issues like acne, skin irritation, or digestive discomfort. [3, 7, 11] Soaking mangoes in water for at least 30 minutes is thought to reduce these heat-producing properties, making the fruit more cooling and balancing for the body, especially during the hot summer months. [1, 11, 17] This practice helps prevent potential side effects like bloating, constipation, or headaches that some people experience after eating mangoes. [2, 7]
Cleaning Away More Than Just Dirt
Beyond the internal benefits, soaking offers a more thorough cleaning than a quick rinse. Mangoes are often treated with pesticides and chemicals during cultivation to protect the crop. [1, 2] Soaking helps to dissolve and wash away these surface residues, making the fruit safer to eat. [1, 6] Furthermore, a sticky, milky sap can ooze from the mango's stem after it's picked. [1, 6] This sap contains urushiol, an organic allergen that can cause skin irritation or an itchy throat for sensitive individuals. [6] A good soak helps to dissolve and remove this sap, ensuring a pleasant eating experience without any unexpected irritation. [1, 11]
Better Taste and Texture
This simple trick can even make your mangoes taste better. Soaking the fruit can help rehydrate the pulp and peel, especially if it has lost some moisture during transport and storage. [6] This rehydration can result in a firmer, juicier texture, making the fruit easier to peel and more succulent to eat. [6, 9] Many people also find that soaking the fruit in cool water makes it more refreshing, turning it into the perfect antidote for a hot summer day. [1, 11] It’s a small step that enhances the overall sensory experience of enjoying this beloved fruit.
How to Soak Mangoes Correctly
Getting the benefits of soaking mangoes is incredibly simple. All you need is a large bowl and clean water. Place your mangoes in the bowl and fill it with enough cool or room-temperature water to completely submerge them. [1, 8] Let them soak for at least 30 minutes, though some experts recommend one to two hours for maximum benefit. [4, 8, 9] There's no harm in soaking them for longer. [2] Once they're done soaking, give them a final rinse under running water, pat them dry, and they’re ready to be enjoyed. [8]
