Ajit Karn
Health Benefits of Papaya: Papaya is an attractive tropical fruit with sweet-tasting, orange-colored flesh and edible, peppery-flavored black seeds. This fruit is commonly grown in Mexico and Central America, and is consumed by residents of Southeast Asia and South America, as well as vacationers visiting tropical destinations. Discover the many potential health benefits of papaya and why you should incorporate it into your diet by reading on.
What Is Papaya?
In the produce section, the papaya may not be the first item you add to your grocery cart. But this flavorful, oval-shaped fruit is a must-try if you’re searching for a natural and nutritious new sweet treat.
Papaya (Carica papaya), also known as “pawpaw” in Australia and other regions, is a member of the Caricaceae family. According to a 2017 Frontiers review, the Caricaceae family of flowering plants is predominantly found in tropical regions, such as Central and South America and Africa. The seeds of this succulent, juicy Central American fruit were spread throughout the Caribbean and South America by Spanish invaders. Dutch and Portuguese colonists then introduced papaya to the cuisines of Africa and Asia, where it became a staple ingredient.
According to the USDA, the papaya is a crop that grows on trees that can reach over 10 feet in height. Even conventional (i.e., non-organic) papayas contain minimal levels of pesticide residues, according to the Environmental Working Group’s “Clean Fifteen” guide for 2022.
Papaya Nutrition
A 1-cup (145-gram) serving of raw papaya contains, per the USDA:
- Calories: 43
- Protein: 0.5 grams
- Fat: 0.3 grams
- Carbohydrate: 11 grams
- Fiber: 2 grams
- Vitamin C: 61 milligrams
- Potassium: 182 milligrams
Health Benefits of Papaya
“Like many tropical fruits, papaya has a great nutritional profile,” says Sarah Schlichter, M.P.H., RDN, a registered dietitian from Bucket List Tummy. One medium papaya provides more than the recommended daily amount of vitamin C and nearly one-third of the recommended daily amount of vitamin A. Additionally, papaya contains an abundance of antioxidants that help manage oxidative stress and promote overall health.”
In addition to its outstanding nutritional profile, papaya may provide the following health benefits:
Strengthens Your Immune System
As previously stated by Schlichter, papaya is abundant in vitamin C, a water-soluble nutrient with numerous health benefits. According to the National Institutes of Health, vitamin C (ascorbic acid) is an antioxidant that strengthens the immune system, prevents illness and infection, and promotes wound healing. In addition, vitamin C promotes collagen synthesis to maintain healthy nails, skin, hair, and joints.
One serving of papaya provides more than fifty percent of the recommended daily allowance of vitamin C, which for women is 75 milligrammes and for men is 90 milligrammes.
May Lower Cancer Risk
The conclusion of a 2021 literature review published in Antioxidants was that diets rich in vitamin C from fruits and vegetables may play an important role in cancer prevention and treatment. Since papaya is rich in vitamin C, it possesses antioxidant properties that help prevent cancer-causing free radical damage and oxidative stress to your body’s cells. Moreover, according to research published in Molecules in 2021, the vibrant orange colour of papaya flesh is a result of the phytonutrient lycopene, which has anti-cancer properties.
Improves Your Digestion
Constant hydration and adequate fibre intake are essential for optimal digestion. Given that up to 88% of papaya is water, consuming papaya is an excellent way to improve digestion, relieve constipation, and reduce congestion. In addition, the fibre content of papaya promotes regular digestive movements, which is essential for healthy digestion and reducing the risk of colon cancer.
May Reduce Inflammation
Papain, an enzyme found in papaya, inhibits the body’s production of cytokines, a group of proteins secreted during inflammation. Chronic inflammation is detrimental to health because it increases the risk of disease. According to a review published in Biology in 2021, Carica papaya extracts provide protection against inflammation, ageing, cancer, and chronic diseases.
Potential Side Effects
According to Schlichter, “eating too many seeds may cause digestive discomfort in some individuals, so incorporating them into your diet gradually may be preferable.” According to the American College of Allergy, Asthma, and Immunology, individuals with a latex allergy should also avoid papaya due to the possibility of cross-reactivity. In addition, according to a 2016 case study published in Allergy, Asthma & Immunology Research, the enzyme papain found in immature papaya can trigger respiratory allergies, such as asthma.
Also read: Benefits of eating raw coconut
Tips for Enjoying Papaya
Schlichter provides advice on how to savour this delicious tropical fruit. “Papaya flesh is sweet and juicy and can be enjoyed as’melon balls’ when scooped out of the skin.” It is an excellent salad topper and a pleasant tropical addition to beverages. In the summer, papaya can also be barbecued or added to kebabs.”
The Bottom Line
Papaya is a delectable tropical fruit that you should always include in your shopping inventory. It packs a nutritional wallop that can reduce inflammation, improve digestion, bolster the immune system, and reduce the risk of chronic diseases, such as cancer. Explore these Healthy Papaya Recipes to incorporate more “pawpaw” into your diet.
