Is Mango Skin Edible? Benefits, Safety, and Preparation Tips

Can You Eat Mango Skin? Safety and Nutrition Guide

With their sweet, creamy flesh and tropical flavor, mangoes are a popular summer fruit treat. But what about the leathery mango peel? Is it also edible or should you stick to the juicy insides?

While you can eat mango skin, there are some risks and caveats to consider first. Read on to learn about mango peel safety, nutrition, and the best preparation methods for making skins tasty and easy to digest.

Mango Skin Composition

Mango peel consists of several layers:

• Epicarp - The outermost skin layer.
• Mesocarp - The soft middle pulp.
• Endocarp - The thin papery layer surrounding the edible flesh.

The leathery epicarp is what you peel and discard when eating a mango normally. But some people choose to consume the endocarp as well for added fiber and nutrients.

Is Mango Peel Edible?

Technically, yes - mango peel is edible. The endocarp is the safest part to eat since it lacks pesticide residues and is not abrasive like the epicarp.

However, mango peel does contain tiny amounts of urushiol - the chemical also found in poison ivy and poison oak. So for some, eating mango peel can cause skin irritation, itching, or digestive upset.

If you have sensitivity to urushiol or other mango components, it's best to avoid consuming the peel.

Benefits of Eating Mango Peel

For those who can tolerate it, mango peel offers benefits like:

• Fiber - Mango peel provides extra fiber for digestive and heart health.
• Nutrients - Peels contain antioxidants, vitamin E, and polyphenols.
• Enzymes - Compounds like magneferin have antioxidant effects.
• Medicinal uses - Traditionally used to treat diabetes, high blood pressure, and tumors in countries like India.

With over a dozen antioxidants and polyphenols, mango peel offers protective health effects. But more research is still needed on its specific medicinal uses.

Downsides of Eating Mango Skin

Potential cons of eating mango peel include:

• Unpleasant texture - the epicarp is bitter, tough, and fibrous.
• Pesticide residue - not a concern with organic mangoes or endocarp.
• Foodborne illness - Salmonella and other bacteria can live on the surface.
• Allergic reaction - Skin irritation, itching, upset stomach.
• Kidney stones - The oxalic acid content may pose a risk for some.

To reduce these risks, proper preparation of the peel is key. And introduce mango peel slowly to ensure you don't have an adverse reaction.

Best Preparation Methods

To make mango peel safe and palatable to eat, try these preparation tips:

• Carefully peel - Use a vegetable peeler to remove just the outer epicarp layer.
• Cook the peel - Boiling for a few minutes softens the texture.
• Pickle in vinegar - Removes toxins and tenderizes.
• Dry and powder - Blanch and dry peel, then grind into powder.
• Juice or blend - Include peel when making smoothies or juicing.

Proper cleaning and cooking allows you to consume mango peel safely. Candying or pickling gives it a sweet, tangy twist.

How to Tell When a Mango is Ripe

For the best flavor and texture, only eat the peel of ripe, ready-to-eat mangoes. Here's how to tell when a mango is ripe:

• Golden yellow color with some red blush.
• Pleasantly fruity mango scent.
• Gives slightly when gently squeezed.
• Stem end yields to light pressure.

Unripe green mangoes have tough, bitter peel and flesh. Allow mangoes to fully ripen before eating the skins.

Selecting Mangoes for Eating the Peel

Choose organic mangoes or wash thoroughly to minimize pesticides. Smaller varieties like Ataulfo or Manila are best since they have less bitter, thinner skins.

Pro Tips for Ripening Mangoes

To ripen mangoes faster at home:

• Store at room temperature in a paper bag to trap ethylene gas.
• Place in a fruit bowl with bananas, apples, or pears.
• Set mangoes stem-side down, which moves sugars into the fruit.
• Speed up ripening by keeping warmer, around 70°F.

Check daily until the mango feels soft and smells sweet and fruity. Then the peel is ripe enough to eat.

How Much Mango Peel is Safe to Eat?

It's best to start with just a small amount of mango peel to assess your tolerance, about 1-2 thin slices.

If you don't experience any stomach upset, skin irritation, or discomfort, you can slowly increase portions. But limit intake to a few ounces or less per day.

Drink plenty of water to aid digestion of the fibrous peel. And listen to your body's signals if bothersome symptoms develop.

Who Should Not Eat Mango Skin?

Certain individuals should avoid mango peel entirely, including:

• Those with mango or poison ivy allergies.
• People who experience digestive problems from eating peel.
• Individuals prone to contact dermatitis.
• Anyone with kidney problems or kidney stone risk factors.
• Children under 5 years old - choking hazard.

When in doubt, consult your doctor before adding mango peel to your diet, especially if you have a history of adverse food reactions.

Ways to Use Mango Peel

Once you determine mango peel agrees with you, get creative with preparation methods like:

Baked Chips

For an alternative to potato chips, thinly slice peeled mango skins, lightly oil, and bake at 250°F until crispy.

Candy

Boil mango peel in sugar syrup then coat in powdered sugar or chili powder for candied mango strips.

Chutney

Saute chopped mango peel with Indian spices to make flavorful chutney or relish.

Pickled

Marinate boiled mango peel in vinegar with onions, garlic, and spices for a tangy pickle condiment.

Juice

Add washed mango peel when juicing the flesh for extra fiber, enzymes, and nutrients.

Jelly

Cook and strain mango peel to extract pectin for making jelly or jam.

Powder

Dry and grind peel into a supplement powder to enrich smoothies, yogurt, or oatmeal.

Explore cuisines from regions like Southeast Asia and India for more inspiration on cooking with mango peel.

Storing Leftover Mango Peel

Properly stored, leftover mango peel keeps for up to 2 weeks in the refrigerator or 6 months in the freezer. Storage guidelines include:

• Boil used peel for 2-3 minutes before refrigerating.
• Store in an airtight container immersed in syrup or juice.
• Label container with prep date.
• Avoid exposing peel to air to prevent oxidation.
• Cook thawed frozen peel before consuming.

Discard older peel that smells, tastes, or looks off instead of risking illness from spoilage.

Potential Side Effects of Eating Mango Peel

While mango peel is not toxic, those sensitive to it may experience adverse effects like:

• Rash - Red bumps, hives, or skin irritation several hours after consumption.
• Itching - Tingling, crawling, or burning skin sensation, especially around the mouth.
• Digestive problems - Stomach pain, cramps, bloating, diarrhea.
• Food poisoning - Nausea, vomiting, fever caused by bacteria like Salmonella.
• Allergic reaction - Swelling, trouble breathing, anaphylaxis.

Discontinue eating mango peel if any concerning symptoms develop. Seek medical care for severe reactions like trouble breathing or sudden swelling.

Mango Peel Uses Beyond Eating

If you find mango peel does not agree with your stomach or skin when eating it, you can still take advantage of its beneficial compounds. Some other ways to use mango peel include:

Skin and hair care

Mango peel powder mixed into hair masks or face scrubs provides antioxidants and acts as an exfoliant.

Plant fertilizer

Buried around plants, mango peel adds nutrients to the soil as it decomposes.

Traditional medicine

Mango peel has been used in Chinese and Ayurvedic medicine to make infusions to treat various ailments.

Repel insects

The bitter compounds in mango peel help deter ants and flies when peel is placed around the home.

Dye fabric or wood

The peel makes a yellow-hued natural dye.

Feed livestock

Dried mango peels provide livestock with nutrients.

So even if you find eating it doesn't work for you, take advantage of this free natural resource in other ways instead of discarding peels.

The Bottom Line

Mango peel certainly can be eaten, but preparation is key to making it palatable and digestible. Start slowly to gauge your personal tolerance. Opt for fully ripe, organic mangoes and be sure to peel thoroughly and cook the skin before eating.

While the dense peel provides fiber, enzymes, and polyphenols, it may not agree with everyone. Try using mango peel in DIY health and beauty recipes if eating it directly causes you adverse effects.

With some trial and error, you can discover the best ways to take advantage of nutrient-rich mango peel that work for you.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.