Papaya, or Carica papaya, is a delicious tropical fruit rich in nutrients. It was first domesticated in Central America and southern Mexico, but today, India has become the largest producer of papayas in the world. Papayas are usually oval, with a long and slender shape. The flesh of ripe fruit ranges from yellow to orange in colour. It is soft and juicy with a sweet and creamy flavour.
Papaya is loved not just for its sweet taste but also for its numerous health benefits. In this blog post, we will discuss the top 10 health benefits of papaya fruit and tell you different ways to enjoy this delicious fruit.
Nutrients Found in Papaya
Talking about papaya nutrition, the fruit contains several nutrients, including vitamins and minerals, necessary to maintain a healthy body. A small papaya contains:
- 59 calories
- 15 g of carbohydrates
- 1 g of protein
- 3 g of fibre
In addition to these, it contains:
- Vitamin C
- Vitamin A
- Potassium
- Folate
- Magnesium
- Calcium
Top 10 Health Benefits of Papaya
Though more research is needed to derive conclusions, here are the possible papaya benefits for the body:
1. Benefits the Eye
Macular degeneration is an eye disease associated with inflammation and oxidative stress. Papaya may be beneficial in controlling these issues related to the condition. Plus, it also helps in promoting healthy vision and preventing conditions such as night blindness.
2. Prevents Cancer
It has been demonstrated in some studies that lycopene in papaya may help in reducing the risk of cancer. As papaya is rich in antioxidants, it can likely reduce the number of free radicals that are known to cause cancer in the body. More research is, however, needed in this area.
3. Supports the Heart
Papaya may reduce the risk of developing heart disease in individuals. Its vitamin C and lycopene content has shown some promise in preventing heart disease in some initial studies. Plus, antioxidants in papaya support good cholesterol in protecting heart health.
4. Fights Inflammatory Conditions
Some antioxidants, like beta-carotene and lycopene, are known for their anti-inflammatory properties, and papaya is loaded with them. For this reason, it may be beneficial for individuals with chronic inflammatory conditions.
5. Helps with Digestion
The next advantage of eating papaya is that it helps in digestion. Digestive issues like constipation, bloating, and irritable bowel syndrome affect many people in everyday life. Papaya is believed to ease these issues and make life better. It also helps in the digestion of proteins due to the presence of an enzyme called papain.
6. Reduces the Signs of Ageing
Signs of ageing, like fine lines, wrinkles, sagging skin, etc., are a result of free radical damage. As papaya contains antioxidants like vitamin C, it possibly helps in reducing these signs and is said to promote youthful skin.
7. Improves Immune Function
A strong immune system is essential to fight off illnesses caused by viruses and bacteria. People with weak immune systems are more likely to fall sick. However, adding papaya to your diet can improve your immunity because the fruit is a good source of vitamin C and vitamin A, both of which are essential for a strong immune system.
8. May Reduce the Risk of Asthma
Studies have shown that substances like lycopene, carotene, and zeaxanthin may reduce the risk of asthma in individuals. As papaya contains all three substances, it may be beneficial in reducing asthma risk and preventing the worsening of the condition.
9. Regulates Blood Sugar
A high-fibre diet can help regulate blood sugar levels in people with diabetes. As papaya has a low glycaemic index and is rich in fibre with around 3 g of fibre in a small-sized fruit, papaya is good for diabetes.
10. Supports Bone Health
The body needs vitamin K to build strong bones. The vitamin facilitates calcium absorption and regulates its excretion, allowing more calcium to be present in the body for strengthening bones. Papaya, being a good source of vitamin K, helps in strengthening bones and reduces the risk of fractures.
Does Papaya Cause Any Side Effects?
While the benefits of eating papaya are many and there is no harm in eating it in moderation, it is still important to keep a few things in mind.
Unripe papaya has natural latex, which contains an enzyme named papain. Consuming large amounts of unripe papaya can expose you to unsafe amounts of papain, which may cause esophageal damage or damage to your food pipe.
Plus, unripe papaya may also trigger uterine contractions, which can lead to early labour in pregnant women. Hence, many women choose not to eat papaya when they are expecting.
What’s more? People who are allergic to this fruit or have latex sensitivity should also avoid eating papaya, as it may trigger allergic reactions in their body.
How to Incorporate Papaya in Your Diet?
Papaya has a unique, sweet, and mild flavour. Most people love to eat it for breakfast or as a healthy evening snack. Common ways to add papaya to your diet are:
Eat it as it is: Cut the fruit in half, remove the black seeds, peel the skin, cut it into pieces, and enjoy the fruit. You may refrigerate the cut fruit for some time before eating, as cool papaya cubes taste even better!
Make a smoothie: Papaya smoothie tastes delicious! Just add a few cubes of papaya in a blender along with some milk, sugar, ice cubes, a hint of lemon juice, and vanilla extract. Blend well and enjoy!
Add it to salsa: Besides the regular onion, tomato, and coriander leaves, add in small diced papaya to your salsa to give it a different taste than usual.
Make a salad: Level up your regular salad by adding papaya cubes to it. Squeeze in some fresh lemon juice to give your meal a sweet and tangy flavour.
Add to your yoghurt bowl: Instead of eating plain yoghurt, fill your yoghurt bowl with fresh fruits like papaya and strawberries. Drizzle a little honey on top to enjoy a refreshing snack.
Drink papaya-infused water: Give plain water a tasty twist by adding a few cubes of papaya and lemon to an infuser water bottle. Fill it with water and let it sit for 2-3 hours. Transfer the infused water to a glass and enjoy!
Summing Up
The top 10 health benefits of papaya listed in this blog post clearly indicate how this soft, fleshy fruit can improve your health and overall well-being. From supporting your bone health to improving your skin and beyond, this simple fruit has got you covered.
So, the next time you make a visit to the veggie market, don’t forget to grab a papaya for your family so you all can enjoy its delicious taste while also reaping its amazing health benefits.
FAQs
Is papaya high in sugar?
No, papaya has a low quantity of natural sugar but has a high fibre content, making it a good choice for diabetics when consumed in moderation.
What is the best time to eat papaya?
The best time to eat papaya is in the morning on an empty stomach. This allows it to detoxify the body and promote smooth bowel movements.
What not to eat with papaya?
Avoid eating papaya along with dairy products like milk, spicy foods, citrus fruits, and protein-rich foods to reduce the chances of digestive issues.
For more health-related content, visit our Dawaa Dost website. You will also get access to quality medicines and healthcare products, all at affordable prices. Check it now!
Disclaimer: This article is intended for informational purposes only and should not be considered a substitute for professional medical advice. Always consult a qualified healthcare provider if you wish to add something new to your diet and for the diagnosis and treatment of any health condition. You can also consult a dietician for personalised dietary recommendations.
