Mango is a tropical fruit oval or round in shape, smooth-skinned and mostly golden yellow inside. Its color, flavor, and seed size differs depending on different types of mangoes. Most of them are creamy and sweet, and the skin color is either green or yellow.
So, can you eat mango skin? Yes. Although most consumers discard the peel, it is edible and sweet, especially when ripe. It’s perfectly right to eat the skin as it’s highly nutritious and packed with essential minerals, fiber, and vitamins.
However, consume the peel in moderation. Remember it contains more sugar than other tropical fruits, has pesticide residues, and can be good grounds for allergic reactions if taken in large quantities.
How Do You Consume Mango Skin?
By now, you know you shouldn’t discard mango peel as its good for your health. Evidently, its advantages outweigh the disadvantages. But the question remains unanswered; how do you consume mango skin?
Well, some people consume it along with the soft inner layer. However, this is not the only way to eat it.
Ways of Enjoying Mango Skin
- Dice it into small pieces and enjoy with other favorite tropical fruits.
- Add some pieces of ripe mango rinds to your fruit smoothies.
- Include it while making your summer or quinoa salads.
- Chop it into tiny cubes and include it in your salsas.
What are the Health Benefits of Mango Skin?
By now, you may wondering whether to include mango skin in your diet. The answer is a yes. The nutritional benefits of mango skin vary from being the best antioxidants, improving immunity, source of vitamin A, C, E, excellent in providing essential minerals like copper and potassium, and among the best source of fiber in the body.
1. Immunity Booster
Vitamins A, C, E, and B6 present in mango peels are crucial in boosting immunity. The vitamins also help in fighting infections in the body. Additionally, research shows that beta-carotene present in mango skin helps to improve the immune system. Therefore, mango skin is crucial for healthy living.
2. Boosts Cardiac Health
The beta-carotene compounds present in mango peels help reduce cholesterol levels in the walls of arteries. Additionally, the skin is rich in mangiferin compound, which plays a major role in reducing cholesterol levels.
Also, the potassium and magnesium minerals found in the mango skin promote better functioning of the heart by controlling blood sugar levels.
3. Good for Diabetic Patients
Study shows that most medical practitioners in western countries advise diabetic patients to include a mango peel in their diet. The reason is this skin acts as a natural remedy for diabetes. It also helps in weight loss.
If you are obese, consuming mango peels helps lower your blood glucose levels in about 12 weeks.
4. Prevents Cancer
Plants naturally contain a chemical known as polyphenols. In mango plants, this polyphenol chemical, popularly known as mangiferin, is concentrated on the mango skin and plays a major role as an antioxidant. In fact, this antioxidant is absent in most vegetables and fruits.
According to research, this mangiferin chemical helps kill most cancerous cells by inhibiting the enzymes that cause cancer and reducing oxidative effects. Examples of these cancers include:
- Breast cancer
- Colon cancer
- Cervical cancer
- Skin cancer
5. Helps in Digestion
Is your digestive system weak? Do you experience constipation symptoms now and then? Well, Texas University conducted research that shows that regular consumption of mango peel eases constipation.
The enzyme amylases present in mango skin helps breakdown carbohydrates into simple sugars.
6. Prevents Anemia
As you all know, mangoes are rich in iron and vitamin C. These minerals are highly concentrated in the skin. We cannot overemphasize the consumption of iron-rich foods in anemic patients and pregnant women.
7. Promotes Healthy Skin
As seen earlier, mango skin is rich in an antioxidant known as mangiferin. This antioxidant is loaded with vitamins A, C, and E, which protect your skin from cellular harm. The high amounts of vitamin A in mango skin help reduce skin acne.
Is Mango Skin Harmful to Your Health?
Do you always discard the mango skin as you consider it unfit for your health? Well, you should consider consuming it as long as you wash it thoroughly.
Even though the skin sometimes has an unpleasant taste and is super harder than the inside flesh, you cannot overemphasize this peel’s nutritional value. Consequently, feel at ease while taking the peel of ripe mango, as it’s not harmful when taken in moderate amounts.
However, it’s good to keep in mind some of the following potential downsides of consuming excess mango rinds:
1. May Be Allergic to Your Skin
If your skin is sensitive, then eating too much mango skin can have negative effects. However, I have been consuming the skin since my childhood with zero allergic reactions. I was astounded recently after learning that this peel contains a chemical known as urushiol, which is very poisonous and causes inflammation and skin rashes.
2. It is Hard With an Unpleasant Taste
If you hate chewy foods, then mango skin may be unappetizing for you. Additionally, the somehow bitter taste of this peel might turn you off, especially if you have a sweet tooth. Therefore, you should consider consuming well ripe mango skin, as the texture and taste are fine and manageable.
3. May Comprise Pesticide Residue
You are aware that pesticide is needed for healthy fruits. Well, this does not exclude mangoes. This pesticide is exceptional in fighting insects and bacterial infections that may hinder the growth of healthy mangoes. Although this pesticide is essential, some remain in the mango skin and cause health risks like cancer and reproductive problems.
- Mango is a sweet tropical fruit that is oval, smooth-skinned, and mostly golden yellow or orange.
- You should always not discard the peel as it is edible and highly nutritious.
- You should take mango skin in moderate amounts as it contains more sugar than other fruits, can cause allergic reactions, and contain pesticide residues.
- When taken moderately, the mango skin is not harmful to your health.
- Some of the benefits of mango skin include boosting your immunity, managing diabetes, excellent for your skin, and boosts cardiac health, among others.
- You can enjoy mango skin in various ways, like adding it to your smoothies and taking it along with other fruits.