Packed within the peels of various fruits lie a wealth of essential nutrients for the body. Playing a role in safeguarding the fruit’s interior, fruit peels are often discarded due to concerns regarding pesticide residue, their fibrous texture, astringency, and perceived inferiority in taste when compared to their flesh.
Mangoes are a delectable and widely enjoyed fruit in Vietnam. Their skin possesses a noticeable thickness and carries a distinctive aroma that is more intense than the flesh.
Mangoes are rich in nutrients, such as fiber, vitamins A, C, E, and B6, as well as minerals such as potassium and copper. They also contain a multitude of beneficial plant compounds, including polyphenol and carotenoid antioxidants. But what about the nutritional value of mango peels?
Mango Peels Contain Allergenic Compounds
Mango peels, as it turns out, are also quite nutritious. They contain a rich array of polyphenols, carotenoids, fiber, vitamin C, vitamin E, and other beneficial plant compounds. Adequate intake of nutrients like vitamin C, polyphenols, and carotenoids has been associated with a lower risk of heart disease, certain cancers, and cognitive decline compared to individuals with lower intakes of these substances.
Mango peels possess even higher levels of antioxidants and cancer-fighting compounds than the fruit’s flesh. They are particularly rich in triterpenes and triterpenoids, which have been linked to potential anti-cancer and anti-diabetic effects.
Mango peels are also a good source of dietary fiber, which is crucial for digestive health. In fact, fiber comprises 45-78% of the total weight of mango peels.
But Consuming Mango Peels Can Pose Risks
Despite their nutritional benefits, mango peels contain a compound called urushiol, which can trigger allergic reactions in susceptible individuals. This compound is more prevalent in unripe mangoes than in ripe ones. It can cause irritation to the mouth and throat.
Urushiol is primarily found in the peel of the mango. In rare cases, some individuals may even experience allergic reactions after consuming peeled mangoes.
Mango peels can also harbor pesticide residues, as farmers may apply insecticides to mango trees to control pests, and the fruit may be treated with chemical preservatives.
Furthermore, the taste of mango peels can be unpleasant due to their astringency and pungent flavor, which differs from the sweetness of the flesh.
Weighing the benefits and drawbacks, it is advisable to limit the consumption of mango peels. Individuals with allergies, those who find the taste of mango peels unpalatable, or those concerned about chemical residues should remove the peels before consuming mangoes.
If you do wish to eat the peels, wash them thoroughly to remove any potential contaminants. Individuals with digestive issues should limit their intake of unripe mangoes. To avoid sudden spikes in blood sugar levels, diabetics should refrain from consuming large amounts of ripe mangoes at once.
