Can you eat the mango skin? (5 ways how)

In this article, we will answer whether you can eat mango skin along with the fruit, what benefits and potential risks does it hold for you, and what health benefits does mango provide us.

Can you eat the mango skin?

Yes, you can eat mango skin in a variety of easy besides enjoying the juicy flesh. However, it is important to keep in mind the risks it can pose to the health of the consumer.

Read the following benefits and disadvantages of eating mango peel and decide for yourself whether you want to discard it or make it a part of your diet despite the bitterness in its taste.

Nutrition value of a mango

  1. A mango that weighs about 124g provides you about 70g calories and makes for a deliciously sweet delight
  2. Mango has zero fat, cholesterol, and sodium.
  3. Mangoes are rich in Vitamins like A, C, and B6, provide fiber, folate, and minerals like copper.

Benefits of eating mango skin

We know that mango flesh is nutrient-dense and absolutely divine to eat, read on if you want to know what’s there for us in its peel.

  • Mango peels are high in Vitamin C content and help to maintain good bone, skin, and immune health by making collagen. It also acts as a strong antioxidant and fights off oxidative stress. Vitamin C present in peels is also known for promoting iron absorption in the body.
  • Apart from Vitamin C, mango peel also has other antioxidants like resveratrol
  • Mangiferin and norathyriol. These have been found to have anti-cancerous properties and the ability to fight other illnesses and infections.
  • Mango skin is rich in Triterpenes and triterpenoids. These compounds have been found to possess remarkable medicinal properties and are useful to fight cancerous tumors and regulating the sugar level of blood to fight diabetes.
  • Mango skin has an ample amount of fiber. This fiber helps to lower cholesterol, maintain a healthy gut, and reduces hunger. Therefore, it is very beneficial for people who are losing weight.
  • According to a study, eating mango skin lowers leptin levels in the blood. The reduced release of leptin from the adipose tissue cells has been found to control weight by regulating hunger.
  • Mango skin is rich in Vitamin A content and encourages good eyesight and bone health.
  • Mango peel has flavonoids that have antioxidant and anti-aging effects.
  • Mango flesh is high in sugar contrary to its skin. But mango skin is as nutritious as its flesh, so, if you are looking to lose weight without malnourishment yourself, eating mango peel is a good option.

Potential Side-effects of eating mango skin

  • Mango has urushiol, a compound that can trigger an allergic response in some people. Urioshipl is a bioactive compound of poison oak, poison ivy, and poison sumac. Urushiol sensitivity has allergic symptoms of itchy skin and rash that results in pus-filled blisters.
  • The skin of any fruit/vegetable contains pesticides in trace amounts. If exposed to this residual amount over a long period of time, it can result in damaging the reproductive system, might prove cancerous, and negatively impact the endocrine system.
  • Mango skin is not fun to eat at all. It tastes bitter and feels chewy.

How to eat mango skin safely?

Blend in a smoothie

Use a whole mango fruit in your mango smoothie.

Mango syrup

Make mango syrup. Add mango peel and sugar in a bowl. Let it sit until the sugar dissolves completely. Stir occasionally. Press the peels through a sieve and extract the sweet syrup. To add a citrus hind to the syrup, use lime or lemon peels along with mango peels in a smaller 

amount. This also acts as a preservative.

Dried mango peels

Dehydrate your mango peels by either sun-drying, microwave, or by using a dehydrator. Grind the mango peels into a powder or use as it is in your smoothie. Grind it into a powder to make face masks.

Sprinkle dried peels over pancakes or waffles.

Caramelized onions with peel

Caramelize mangoes with the peel. Make camel and toss in your mango chunks with its peel intact. Cook until the mango turns lightly brown. Store in an airtight jar in the fridge for later use and enjoy the bittersweet flavor of caramelized mangoes.

Mango peel dessert

Grind mangoes(peel intact) with vanilla-flavored yogurt. Place it into a bowl. Layer with mango purree and finish off with a layer of whipped cream with fresh mango bits on top

Conclusion

In this article, we answered whether you can eat mango skin along with the fruit, what benefits and potential risks does it hold for you, and what health benefits does mango provide us.

References

https://www.healthline.com/nutrition/mango-skin

https://www.thoughtco.com/can-you-eat-mango-skin-p2-3975951

Sana Ameer

Hello, I'm Sana Ameer. I'm a student of Food Science and Technology at UVAS. I like to bake and I aspire to become a Food blogger.

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