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Image Credit: Carlosrojas20/Getty ImagesMangos, with their velvety texture and refreshing juiciness, are tropical delights packed with health benefits. They are particularly beneficial for enhancing hair, skin, nails, and digestive health. Regular consumption of mangoes can aid in managing blood pressure and reducing cholesterol levels.
While most people peel mangoes before adding them to salads or enjoying them as snacks, the skin shouldn't be overlooked. Although the fruit's flesh is undeniably tasty, especially when seasoned with tajin, the skin also has its uses. Discover the conditions under which mango skin is edible and explore creative ways to incorporate it into your diet.
Consuming Mango Skin
Were you aware that the skins of fruits and vegetables often contain the highest concentration of nutrients and vitamins? To maximize nutritional intake, consider eating or cooking certain produce with the skin intact. For instance, the skins of cucumbers, potatoes, and apples are rich in essential vitamins, antioxidants, and dietary fiber.
But what about less common fruits like mangoes? Surprisingly, mango skin is generally safe to consume (with some exceptions noted below) and offers several health benefits, such as supporting digestive health.
That said, while mango skin is edible, its bitter taste and tough texture may not be as enjoyable as eating a peach or apple with the skin on. Fortunately, there are creative ways to incorporate mango skin into your diet, such as blending it into mango smoothies or turning it into crispy mango chips, where its texture and flavor are less noticeable.
Keep in mind that most supermarket produce is treated with pesticides and other chemicals unless labeled as organic. Organic produce is free from synthetic chemicals, non-GMO, and generally more eco-friendly compared to conventional options.
Whether organic or not, any produce consumed with the skin should be washed thoroughly using a store-bought produce cleaner or a homemade vinegar solution.
Mangoes contain urushiol, the same compound found in poison ivy and poison oak, which can trigger allergic reactions. (They belong to the same plant family!) Those previously exposed to poison ivy or poison oak may develop a delayed sensitivity reaction upon contact with mango peels.
If you have a history of exposure to poison ivy or poison oak or are highly sensitive to urushiol, avoid mango skin altogether.
Ways to Incorporate Mango Skin into Your Diet
One advantage of consuming mango skin is minimizing food waste. However, due to its bitter flavor and tough texture, it’s best to use the peels in recipes that enhance their natural sweetness. Below are a few creative ideas for using leftover mango peels.
Crispy Mango Chips
Mango chips are a simple and tasty snack you can prepare using leftover peels. You can create these chips using three different kitchen appliances:
- Air fryer: Arrange sliced mango peels in the basket and air fry at 135°F for 3 to 4 hours until they turn crispy.
- Dehydrator: Lay sliced mango peels on the trays and dehydrate at 135°F for 8 to 12 hours.
- Oven: Spread sliced mango peels on a baking sheet and bake at 175°F for 4 to 5 hours.
For an extra flavor boost, sprinkle paprika or tajin on the peels before baking.
Mango Syrup for Craft Cocktails
Leftover mango peels can also be transformed into a delicious syrup perfect for enhancing craft cocktails.
- Combine the rinds and pits from approximately 3 mangoes with 1 cup of sugar in a bowl.
- Seal the bowl with plastic wrap and let it rest at room temperature overnight.
- Pour the mixture through a fine mesh strainer over a bowl, pressing with a spatula to extract all the syrup.
- Transfer the syrup to an airtight container and refrigerate for up to two weeks.
Enhance the flavor by adding lemon rinds or a teaspoon of vanilla extract to the mixture.
Antioxidant-Rich Mango Peel Tea
For a soothing and antioxidant-packed beverage, prepare mango peel tea. Boil mango peels in water for about seven minutes. For added flavor, include ingredients like fresh ginger or cinnamon sticks. Strain the liquid into a mug and sweeten with honey or lemon juice as desired.
