Is Eating Mango Skin Safe? Weighing the Pros and Cons
The safety of eating mango skin is complex. The skin is not poisonous and contains beneficial nutrients, but it poses drawbacks related to taste, texture, and safety for some people. Understanding the nutritional advantages and potential risks is key.
Nutritional Powerhouse of the Peel
The mango peel contains nutrients that offer health benefits. Research shows the skin has higher levels of some compounds compared to the flesh.
- Rich in Fiber: Mango skin is a good source of dietary fiber, important for digestion, promoting satiety, and helping regulate blood sugar. Fiber makes up a large portion of the peel's weight.
- Antioxidant Abundance: The peel is rich in antioxidants, including polyphenols and carotenoids. These protect cells from oxidative damage, potentially lowering the risk of chronic diseases like heart disease and certain cancers. A study found mango skin extract had stronger antioxidant properties than mango flesh extract.
- Beneficial Compounds: Mango skin contains mangiferin, norathyriol, and resveratrol, which have been studied for anti-cancer and anti-diabetic properties.
The Potential Downsides and Risks
There are several reasons to avoid eating mango skin.
- Allergic Reactions from Urushiol: Urushiol, found in poison ivy, oak, and sumac, is a key risk. People sensitive to these plants may have an allergic reaction, known as contact dermatitis, from eating mango skin. Symptoms can include an itchy rash or blisters.
- Unpleasant Taste and Texture: The taste of mango skin is often described as bitter and the texture as tough. These are major reasons why the peel is typically discarded.
- Pesticide Residue: Conventional mangoes are often treated with pesticides. While peeling removes residue, eating the skin increases exposure. Consuming organic mangoes is recommended if you plan to eat the peel.
Comparison Table: Mango Skin vs. Flesh
| Feature | Mango Skin (Peel) | Mango Flesh (Pulp) |
|---|---|---|
| Nutritional Density | High in fiber, vitamins C and E, and unique antioxidants (mangiferin, quercetin). | High in general vitamins (A, C, E, B6) and minerals, and simple sugars. |
| Antioxidant Levels | Typically higher concentration of powerful antioxidants. | Significant antioxidant content, but generally lower than the peel. |
| Fiber Content | Very high; accounts for a large portion of its total weight. | High content, but much less than the fibrous peel. |
| Potential Health Risks | Risk of allergic reaction from urushiol, potential for high pesticide residue. | Generally safe, low risk of allergic reaction for most people. |
| Taste | Bitter, astringent, and can be unpleasant. | Sweet, juicy, and tropical; highly palatable. |
| Texture | Tough, fibrous, and leathery, making it difficult to chew. | Soft, pulpy, and smooth. |
Ways to Incorporate Mango Skin
For those not sensitive to urushiol and willing to experiment, there are ways to consume mango skin that can make it more palatable:
- In Smoothies: Blending washed mango skin with the flesh and other fruits can mask the bitter taste and fibrous texture, adding a nutritional boost.
- Dried and Powdered: Dry the peels and grind them into a powder. This can be added to spice blends, chutneys, or smoothies.
- Used for Tea Infusion: Cleaned mango peels can be steeped in hot water to create tea.
- Pickled: In some cuisines, mango peels are pickled with spices.
Conclusion
While mango skin is nutrient-dense, the decision to eat it involves weighing potential benefits against drawbacks. The presence of urushiol is a major factor. Beyond allergies, the unpleasant taste and texture, and the risk of pesticide exposure are reasons to discard the peel. Ultimately, it is a personal choice, but for many, the nutritional gains do not outweigh the potential for an uncomfortable or unpleasant experience. Those seeking to add more antioxidants and fiber to their diet can easily do so through other fruits and vegetables.
For further reading on the nutritional compounds in mango peel, see the paper in the National Institutes of Health (NIH) database, "Therapeutic Role of Mango Peels in Management of Dyslipidemia and…".
