Can Mango Skin Be Eaten? Nutritional Value, Health Benefits, Recipes, and Preparation Tips

Introduction

Mangoes are one of the most popular and delicious fruits enjoyed worldwide. They are known for their sweet, juicy flesh that’s packed with vitamins and minerals. But what about the skin? Is it safe to eat, and does it offer any nutritional benefits? In this article, we’ll explore the nutritional value, health benefits, recipes, and preparation tips related to mango skin.

The Scoop on Mango Skin: Is it Safe to Eat?

Mango skin is safe to eat, but it’s not often consumed due to concerns about pesticides or allergic reactions. The skin of a mango is richer in nutrients compared to the flesh, containing high levels of antioxidants, fiber, vitamin C, and different vitamins that can boost the immune system. However, it’s important to wash the mango thoroughly by scrubbing the skin with a fruit brush under cold running water before eating it. This practice helps remove surface dirt, pesticides, and bacteria.

Mango Skin Recipes You Never Knew You Wanted

Ready to try some delicious recipes that incorporate mango skin? Here are three ideas:

1. Mango Skin Chutney

Ingredients:

– 1 peeled and chopped mango
– 1 chopped onion
– 1 chopped tomato
– 1 tablespoon grated ginger
– 2-3 cloves of garlic
– 1 tablespoon oil
– Salt to taste
– Juice of 1 lemon
– 1 tablespoon chopped mint leaves
– 1 tablespoon chopped coriander leaves

Instructions:

– Heat the oil in a pan and add the chopped onion. Sautee until the onion becomes translucent.
– Add the grated ginger and garlic to the pan and sautee for another minute.
– Add the chopped tomato and sautee until the tomato breaks down and a thick paste forms.
– Add the chopped mango, salt, and lemon juice to the pan and simmer for 10-15 minutes.
– Garnish with chopped mint and coriander leaves and serve.

2. Mango Skin Smoothie

Ingredients:

– 1 peeled and chopped mango
– 1 frozen banana
– 1 cup coconut milk
– 1 tablespoon honey
– 1/2 teaspoon cinnamon
– 1/2 teaspoon vanilla extract
– 1/2 teaspoon turmeric powder

Instructions:

– Add all ingredients to a blender and blend until smooth.
– Adjust the sweetness and consistency if necessary.
– Serve chilled.

3. Mango Skin Curry

Ingredients:

– 1 peeled and chopped mango
– 2 tablespoons cooking oil
– 1 diced onion
– 1 teaspoon minced garlic
– 1/2 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1/4 teaspoon crushed red pepper flakes
– 1/4 teaspoon turmeric
– Salt to taste
– 1 cup coconut milk
– 1 tablespoon cornstarch

Instructions:

– Heat the oil in a pan over medium-high heat. Add the chopped onion and sautee until softened and translucent.
– Add the minced garlic and sautee for one minute while stirring.
– Add the cumin, coriander, red pepper flakes, turmeric, and salt to the pan. Cook while stirring for two minutes.
– Add the chopped mango to the pan with the spiced onion mixture. Stir and cook for five minutes.
-H To make the sauce, mix one tablespoon of cornstarch with a little bit of water to make a slurry.
– Add the coconut milk to the pan and bring to a boil. Reduce the heat, add the cornstarch slurry, and stir until the curry starts to thicken.
– Cook for a few minutes more and then serve.

5 Surprising Benefits of Eating Mango Skin

Mango skin offers several health benefits that are often overlooked by most people. Here are five of them:

1. Boosts Immunity

Mango skin is packed with vitamin C that promotes a healthy immune system. Eating mango skin is an excellent way to support the body’s natural defense system by protecting the body against viruses and infection.

2. Promotes Digestive Health

Mango skin contains high levels of fiber that aids digestion, reduces constipation, and promotes a healthy gut. Regular intake of mango skin may help regulate bowel movements and prevent bloating.

3. Anti-Inflammatory Properties

Mango skin contains flavonoids that act as anti-inflammatory agents that help to reduce inflammation linked to health conditions like arthritis, heart disease, and obesity.

4. Improves Skin Health

Mango skin is rich in antioxidants that can help to prevent signs of aging, such as wrinkles, and improve skin texture and tone. Additionally, the vitamin A in mango skin promotes healthy skin cells’ growth, preventing acne and other skin conditions.

5. May Regulate Blood Sugar Levels

Mango skin contains polyphenols that can help to control sugar levels by promoting glucose uptake. Regular consumption of mango skin may help to manage blood sugar levels, preventing blood sugar spikes and crashes.

Why You Should Think Twice Before Throwing Away Mango Skin

Did you know that throwing away mango skin contributes to food waste and environmental pollution? Mango skin can be repurposed in different ways, including:

1. Using Mango Skin to Flavor Water

Add a few slices of mango peel to a jar of water and refrigerate to create a refreshing drink with a hint of flavor.

2. Mango Skin Tea

Boil water with mango peels for a few minutes, strain, and enjoy hot or cold with some honey or lemon.

3. Mango Skin Powder

Dried mango skin can be blended into a fine powder that can be used to flavor smoothies, stews, and teas.

Preparing Mango Skin: Tips and Tricks

Preparing mango skin to eat or use in cooking requires a few simple steps. Here are some tips:

1. Cut the mango skin into small pieces or thin strips.

2. Wash the skin thoroughly by scrubbing it with a fruit brush under cold running water.

3. Always use ripe mangoes with healthy, unblemished skin for the best flavor and texture.

Mango Skin: Yay or Nay?

There is no definitive answer as to whether mango skin should be eaten or not. Some people swear by the health and culinary benefits of consuming mango skin, while others are cautious. Ultimately, it boils down to personal preferences and dietary needs, whether to consume mango skin or not.

Conclusion

Mango skin is a nutritious part of the fruit that can be safely eaten and repurposed in cooking or other creative ways. This article has highlighted the nutritional value, health benefits, recipes, preparation tips, and different ways to reduce food waste by using mango skin. We encourage you to try out some of our recipes, experiment with mango skin in your cooking, and see the positive ways that this fruit’s skin can impact your health and the environment.