Is it Safe to Eat Mango Skin? The Hidden Benefits of Mango Peel

There are a lot of products that can be eaten straight from the garden but some require cleaning and scrubbing, to get the dirt off of them.

Many of you know that the skin or the peel of the fruits and vegetables is very beneficial and the best benefits and nutrients come from there.

Also the core and the seeds contain a lot of beneficial nutrients that can be found in smaller parts of the product itself, and yet we throw them away.

Can You Eat Mango Peel?

Mangoes are a powerhouse of vitamins C, A, E, K, and B6 as well as minerals like copper. They’re also high in fiber and other nutrients .

Rich in the powerful antioxidants mangiferin, norathyriol, resveratrol, and quercetin, mango peel is no exception. These antioxidants fight aging, free radical damage, disease, and even cancer .

Mangiferin is also “… analgesic, antidiabetic, anti-sclerotic, antimicrobial and antiviral, cardio-, hepato-, and neuroprotective, anti-inflammatory, antiallergic, MAO inhibiting and memory improving, as well as radioprotective against X-ray, gamma, and UV radiation.”

Norathyriol, on the other hand, reduces inflammation and protects against UV damage and skin cancer .

Resveratrol, commonly found in red grapes, fights cancer, cardiovascular disease, and neurodegenerative diseases. It can even significantly improve glucose and lipid metabolic disorders in patients with type 2 diabetes .

What’s more, mangoes contain quercetin, a flavonoid with anti-inflammatory and antihistamine effects .

Is Mango Skin Safe for Everyone?

Mangoes contain urushiol, a compound also found in poison ivy and poison oak that is responsible for skin rash when coming into contact with these plants. But worry not, the vast majority of urushiol is found mostly in the vines, sap, and stems of the mango plant, not the fruit itself.

In general, mango peel contain very little urushiol. However, some people are more sensitive to this compound and may experience an allergic reaction such as dry skin (dermatitis) just by touching or eating the tropical fruit.

Even if you’re not sensitive to mangoes, it’s best to eat a little bit of mango peel at a time to see how your body reacts to it, since it’s possible to be exposed to urushiol-containing plants all your life and suddenly develop a sensitivity.

The easiest way to know whether or not you can eat mango peel is by holding the fruit with your bare hands. If you begin to feel an itch on your hands, it’s best to remove the peel before eating or avoid the fruit altogether.

Another thing to remember is that if you have a strong reaction to poison ivy, poison oak, or poison sumac, it’s probably best in your case to avoid eating mango skin.

Here are other ways to enjoy mango peel:

• Smoothies: simply cut up your mango (peel and all) into the blender with your favorite fruits and veggies. Just make sure not to place the mango seed into the mix.
• Chips: Peel a mango and chop the skin into square pieces. You can then bake them or pop them into a dehydrator to make chips.
• Pickling: Pickle mango skin as you would cucumbers. For best results, spiralize the skin to make it more visually appealing.
• Zest: Zest mango skin onto desserts, salads, smoothies, or even soups. Keep in mind that some mango varieties are better for zesting than others.
• Extract: Mango peel is bitter and can be tough to chew. If you can’t stand mango peel, simply purchase a mango peel extract from your local health food store.

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