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Is it safe to eat mango skin along with the fruit? This question is asked by many mango lovers. We're familiar with the consumption of the outer skin of apples, guavas, pears, and zucchinis.
Consumption of raw mango skin is quite popular in Asian countries, especially in pickled form. The skin is commonly removed and thrown away before eating. Many people argue that mango skin should be consumed for nutritional benefits.
In this article, we will analyze whether you can eat mango skin along with sweet flesh and discusses its safety aspects.
Is Mango Skin Edible?
The nutritional profile of the whole mango fruit reveals that we can eat mango skin just like its flesh.
Mango (Mangifera indica) is a tropical fruit known for its sweet and appealing taste. It's not just delicious but also nutritious and contains several essential nutrients. According to the U.S. Department of Agriculture, a cup of fresh mango provides:
- Calories: 99 kcal
- Protein: 1.4 grams
- Carbs: 24.7 grams
- Fat: 0.6 grams
- Fiber: 2.6 grams
- Sugar: 22.5 grams
- Vitamin C: 67% of the Daily Value (DV)
- Copper: 20% of the DV
- Folate: 18% of the DV
- Vitamin B6: 12% of the DV
- Vitamin A: 10% of the DV
- Vitamin E: 10% of the DV
- Vitamin K: 6% of the DV
- Niacin: 7% of the DV
- Potassium: 6% of the DV
- Riboflavin: 5% of the DV
- Magnesium: 4% of the DV
- Thiamine: 4% of the DV
It can be observed that mangoes are amazing sources of vitamin C and can provide significant amounts of several other water-soluble vitamins. It’s an excellent source of dietary fiber, along with vitamins A, C, E, and B6. Mangoes also contain minerals, including potassium and copper.
A review article published in the journal Food Chemistry shows that mango skin is a rich source of polyphenols, carotenoids, dietary fiber, vitamin C, vitamin E, and various beneficial plant compounds. These compounds can reduce risk of heart attacks, certain cancers, degenerative disorders, and cognitive decline.
Benefits of Mango Skin
If you eat mango skin, you may get the following health benefits:
1) Improved Heart Health
Antioxidant compounds present in mango skin are associated with a lower risk of heart attack and myocardial infarctions. These compounds may also help reduce levels of bad cholesterol, including LDL and VLDL.
Potassium present in mangoes can also help lower blood pressure in people with hypertension. Flavonoid compounds are also associated with anti-aging benefits.
2) Antioxidant and Anti-Inflammatory Benefits
The flesh, peel, and seeds contain several beneficial compounds, including:
- mangiferin
- catechins
- anthocyanins
- gallic acid
- kaempferol
- rhamnetin
- benzoic acid
You can get all these natural compounds if you eat mango skin along with the flesh.
These antioxidant compounds can protect the liver and prevent non-alcoholic fatty liver disease and liver cirrhosis. Mango skin nutrients can also prevent chronic inflammatory illnesses, including joint pain and fatigue.
How to Eat Mango Skin?
Mango skin in its natural form might taste a bit acidic and citrusy. You can use the mango skin to prepare amazing snacks, including chips. Try out this easy and simple recipe below:
Ingredients:
- 1 cup peeled mango skins
- 1 tsp of paprika
- 1 tsp of cumin
- 1 pinch of salt
Instructions:
- Remove any excess water with food-grade paper, and air dry them before baking.
- Evenly coat the mango skin pieces in the spices.
- Dehydrate at 135F in the oven until crispy. You can eat mango skin chips with your favorite mocktail.
Mango for Skin
Mango is packed with important nutrients and powerful plant compounds that can rejuvenate your skin. Notably, antioxidant compounds, including vitamin C, polyphenols, and other natural compounds prevent oxidative damage to your skin cells.
That can make the skin look younger. Raw mangoes can be used in various recipes or pickled for consumption. Heat can destroy antioxidant compounds, so it's advised not to cook mango or mango skin before consumption. If you want to eat mango skin without worries, go for certified organic mangoes.
