Mango lovers who can’t get enough of the sweet, tropical fruit can now eat more of it – quite literally.
Apparently all parts of the mango – the pulp, peel and kernel – are edible and they’re also good for you.
Mangoes, which originated in India over 4,000 years ago, were once considered a sacred fruit. Over the years, the fruit gradually spread throughout the Asian continent and to the rest of the world.
While the pulp of the mango is currently revered across the modern cultures that consume it, in India, it has been traditional to consume the mango pulp, skin and kernel (also referred to as the seed, pit or gulti).
Given those mango by-products – the peel, seed and seed husk – constitute up to it makes sense not to waste the fruit once the pulp has been consumed.
Research has shown that a mango kernel is a great source of macronutrients and micronutrients with a relatively high antioxidant and polyphenolic content.
Shashi Reddy, a homoeopathy lecturer of Indian origin at tells SBS that almost every part of the mango can be used for a nutritional boost.
Mango flesh
Reddy says that ripe mango pulp is rich in soluble carbohydrates. “If a carbohydrate is soluble, it absorbs water and forms a thick gel, which traps nutrients and slows digestion,” she comments. “As a result, sugar is released slowly into the bloodstream (as opposed to sugar spikes).” Reddy believes this may be useful for people who want to control their blood sugar levels.
“Soluble carbohydrates also prevent some forms of cholesterol from being absorbed, resulting in lower total cholesterol,” Reddy adds.
Ripe mango flesh is also high in antioxidants, amino acids, vitamins (like vitamin C) and polyphenols.
Unripe mangoes are very rich in vitamin C. It’s believed that green mango juice reduces the effects of sunstroke and improves dehydration symptoms.
Mango kernel
If you haven’t eaten the pit of a ripe mango, you’re not missing out on much. It’s meant to taste bitter and quite hard. However, the pit of an unripe mango should be softer and much more pleasant to consume.
But one question should be asked: why should you consider eating the large seed of an unripe mango?
are believed to relieve diarrhoea and dandruff. They’re also rich sources of essential fatty acids, minerals and vitamins.
has shown that a is a great source of macronutrients and micronutrients with a relatively high antioxidant and polyphenolic content.”
If you’re keen to try an unripe mango to taste the seed, you may as well also use the flesh. “Unripe mangoes are very rich in vitamin C. It’s believed that green mango juice reduces the effects of sunstroke and improves dehydration symptoms.”
Reddy adds that you can harness the tart flavour of green mango in a salad that needs a bit of sourness. Green flesh can be pickled, used in a mango-lentil curry, as a juice or powered to create the Indian spice, amchur.
Mango seeds can be purchased in a powdered or paste form for health purposes. Mango butter is commonly used as a skin moisturiser. The outer coat of the seed may also be mixed with coconut or olive oil for use as a hair tonic.
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Mango mousse
Mango peel
Mango skin may not taste as sweet as the fruit’s flesh but it’s a valid source of fibre and other nutrients.
are also rich in protocatechuic acids, mangiferin and β- carotene. Research shows that these bioactive compounds may provide numerous biological activities including antioxidant, antimicrobial, anti-diabetic and anti-inflammatory properties.
The purpose of such has been to increase the product’s fibre content, as well as boost phenolic compounds and carotenoids, and improve their glycemic index.
Mango peels have been reused to create edible or biodegradable packing materials. However, is needed to investigate further opportunities to use milled mango peel to add nutritional value to food products.
Mango tree leaves
Just when you thought mangoes couldn’t provide any more benefits, it turns out that additional goodness can be reaped from mango tree leaves.
“The leaves contain the most amount of mangiferin when compared to other parts of the tree.”
has been found to play a significant role in the reduction of cholesterol, triglycerides, and free fatty acid levels. It may therefore offer some heart health benefits.
“Traditionally the leaves have [also] been used as a tea to help overcome fatigue or exhaustion.
The leaves contain the most amount of mangiferin when compared to other parts of the tree.
“What is more interesting is that research has found that the leaf extract can resulting in brain stimulation and decreasing fatigue. It acts similar to coffee but without the side effects of caffeine.”
So next time you reach for a mango, just remember to look beyond the luxury of the fruit’s juicy, sweet flesh. In doing so, you may actually end up getting a lot more bang for your health buck than first thought.
