Papaya Power: Unveiling Its Health Benefits!

July 9, 2024 Divya Stuti

Papaya is a famous tropical fruit high in antioxidants and vitamin C. It has a sweet-tasting, orange-coloured flesh. It also has black seeds at the centre, which taste peppery and bitter. This fruit is commonly grown in Central America and Mexico. People of South America and Southeast Asia widely consume it.

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Papayas are very healthy and contain several compounds with anticancer properties. The fruit, leaves, stems, and roots of papayas are used in many ways. It can treat constipation, indigestion, skin rashes, and wounds.

What is Papaya?

Carica papaya is the scientific name of this yellowish-orange fruit. This fruit has a soft skin and a sweet taste that is a favourite of many. In the centre of this fruit, there are a bunch of edible black seeds. However, it’s important to note that they taste bitter. Many people describe the taste of the seeds as peppery and delicious.

Papayas grow best in a tropical region where there’s rainfall and little long-term flooding. It’s important to note that freezing temperatures may damage the crop of this fruit.

There are many varieties of Papaya in the market, including:

Waimanalo.
Kapaho solo (also known as puna solo).
Washington.
Guinea Gold.
Improved Peterson.
Honey Gold.
Wilder.
Coorg honeydew.
Sunnybank.
Bettina.
Hortus Gold.
Higgins.

Nutrition Facts

Papaya is high in vitamins A and C and has many health benefits. A medium-sized of this fruit has more than 200% of the vitamin C. These are also a good source of:

Magnesium.
Folate.
Copper.
Fibre.
Pantothenic acid.
Potassium.

The USDA provides the following information for 1 cup (145g) of raw Papaya:

Calories: 43
Fat: 0.3 grams
Protein: 0.5 grams
Fiber: 2 grams
Carbohydrate: 11 grams
Vitamin C: 61 milligrams
Potassium: 182 milligrams

7 Health Benefits of Papaya

There are many health benefits to consuming this tropical fruit. Let’s see the seven notable benefits it has to offer:

Improves Digestion

Consuming enough fibre and staying hydrated are two key things for proper digestion. Papaya contains 88% of water which can help everyone to improve digestion. It can also reduce bloating and constipation. Additionally, the fibre content in this fruit can promote a healthy bowel movement.

Strengthens Immune System

Vitamin C is an effective nutrient present in this tropical fruit. Vitamin C is an antioxidant that helps to improve our immune system. It helps to fight infections and illnesses and heals wounds. Additionally, vitamin C boosts collagen production. It helps to keep your skin, hair, nails, and joints healthy.

Reduces Inflammation

Papaya contains Papain, an enzyme that restricts the body’s production of cytokines. Cytokines are a protein group that is released during inflammation. Chronic inflammation is the origin of many serious diseases. According to a 2021 review published in ‘Biology’, this fruit has many health benefits. It can protect against chronic disease, inflammation, aging, and cancer.

Improves Eye Health

Papayas are a perfect source of vitamin A and beta-carotene. They help to improve the eye health and vision of individuals. Beta-carotene helps to slow the progress of age-related macular degeneration. It’s the most common form of vision loss in older people.

Protects the Skin

In addition to its health benefits, this fruit also helps the skin look youthful. The lycopene and vitamin C in this fruit protect the skin. They also help to reduce the signs of aging and tone the skin. According to research, supplementing lycopene for 10-12 weeks can decrease skin redness. Another study showed that consuming a mixture of vitamin C, lycopene, and other antioxidants can help to reduce facial wrinkles.

Decrease the Risk of Cancer

Diets rich in Vitamin C from vegetables and fruits play a key role in cancer therapy and prevention. The lycopene present in this fruit can reduce the risk of cancer. Among the many fruits and vegetables, Papaya has anticancer properties in breast cancer cells. Papaya leaf juice is also very beneficial for the human body.

Improves Heart Health

Adding more of this fruit to your diet can improve your heart health. Fruits high in vitamin C and lycopene help prevent heart disease. The antioxidants can help protect your heart and increase the good HDL cholesterol. This fruit is also high in potassium, which can help to lower high blood pressure.

Tips to Consume Papaya

To get the highest benefit of this fruit, it’s important to choose a ripe one. To check the ripeness, look for one that is mostly orange or yellow with a few green spots. Avoid papaya that are green because they are not ripe well. You can also press the fruit skin to check the ripeness. The fruit should be slightly soft when you press the skin and not overly ripe.

Here are some useful tips to add this delicious tropical fruit to your diet:

Eat it Simple: Cut the fruit into two halves, scoop out the seeds, and enjoy. The seeds can also be eaten to add a peppery taste to your diet.
Make a Fruit Salad: You can make a delicious fruit salad with this fruit. Take a bowl and add chunks of papaya, mangoes, pineapple, banana, and star fruit.
Make a Smoothie: Add fresh papayas, bananas, vanilla extract, yoghurt, and ice cubes into a blender. You can have this smoothie for breakfast and enjoy its nutritional benefits.
Grill: You can also consume this fruit by grilling it. This can be a delicious side dish or a dessert. You can have it with a few drops of honey and whipped cream.
Make a Salsa: Combine fresh papaya cubes with jalapeno, mango, avocado, red pepper, lime juice, and cilantro. Have this tasty salsa with your favourite grilled fish, chicken, or nachos.

Let’s Wrap Up

Papaya is a popular tropical fruit with many health benefits. It is rich in vitamins C and A and antioxidants. This fruit contains essential nutrients like beta-carotene, potassium, and lycopene. It’s a healthy choice that anyone can include in their diet. It helps to improve digestion, immune system, heart health, eye health, and more. So, be sure to choose a fresh and ripe one to get the most out of this fruit.