Papaya is a fruit of the Carica papaya plant and is grown in many other parts of the world. Papayas are similar to pears in shape and can be up to 20 inches long. The skin is green when unripe and orange when ripe, while the flesh is yellow, orange or red in color. Papaya is rich in valuable nutrients and has a delicious taste. Their sweet taste, vibrant color and the wide variety of health benefits they provide make them a popular fruit.
Nutritional Value Of Papaya
Papaya is extremely rich in Vitamin C, Folate, Vitamin A, Magnesium, Copper, Pantothenic acid and fiber. They also have B vitamins, carotene, vitamin E, calcium, potassium, vitamin K and antioxidants.
Unripe papaya has a high concentration of the enzyme papain, which assists in protein digestion and is used in many beauty products. The peppery seeds can be eaten fresh or can be dried for their anti-parasitic properties.
Nutritional Value Of Papaya (Per 100 gm)
- Calories – 24 Kcal
- Proteins – 0.5 gms
- Carbohydrates – 4.61 gms
- Fats – 0.16 gms
- Fiber – 2.83 gms
- Calcium – 15.02 mg
- Potassium – 173 mg
- Magnesium – 10.97 mg
- Vitamin A – 2472 µg
- Vitamin C – 43.09 mg
- Vitamin K – 2.59 µg
- Folate – 60.90 µg
Benefits Of Papaya
Improves digestive health
- Papaya contains a digestive enzyme known as papain along with fiber that make proteins easier to digest.
- Papaya being high in fiber and water content helps to prevent constipation and promote regularity.
- It helps in reducing flatulence by soothing digestive tract and easing digestion.
- It is very low in calories and fiber content in papaya leaves makes you feel full as well as clears bowel movements, thus, helping in losing weight.
Prevents Lifestyle Disease
- Papaya is rich in fiber, Vitamin C and antioxidants which prevent cholesterol build up in arteries.
- Papaya has powerful antioxidant effects, which may reduce oxidative stress and lower your risk of several diseases.
- Papaya is an excellent food option for diabetics as it has a low-sugar content even though it is sweet to taste.
Others benefits
- Papaya is rich in Vitamin C, making it one of the best foods to boost immunity.
- Papaya is rich in Vitamin A which helps protect vision from degenerating.
- It is also rich in minerals such as calcium, potassium, magnesium and copper. Regular consumption helps in building up the calcium bank in the body and in the long run could help keep a check on arthritis.
- Papaya being rich in Vitamin C, Vitamin E and antioxidants like beta-carotene helps prevent your skin from free radical damage keeping wrinkles and other signs of ageing at bay.
- It is loaded with antioxidants that can reduce inflammation, fight disease and help keep you looking young.
Myths About Papaya
Myth: It is recommended to eat only the pulp of papaya.
Fact: The pulp and the seeds of papaya are both good sources of nutrients. While the ripe pulp is rich in antioxidants, vitamins and minerals, the seeds have a spicy taste and can be substituted for black pepper. The seeds contain compounds that have been shown to prevent and inhibit cancer development, destroy viruses and bacteria as well as reduce inflammation.
Myth: Papaya is only good for digestive health and healthy vision.
Fact: Papaya provides overall health benefits as it has antimicrobial and antibacterial effects and is used as an analgesic and an anti-inflammatory. It provides benefits against cardiovascular diseases and is also a good option for diabetics as well. It helps in relieving constipation and losing weight.
Tips To Include Papaya In The Diet
- It can be eaten alone or easily combined with other foods.
- It can be added to salads, smoothies, salsa and other dishes.
- Make a tropical fruit salad with fresh papaya, pineapple, and mango.
- Muddle papaya into a glass of lemonade, iced tea, or water for a burst of fresh fruity flavor.
- Make a fresh salsa with papaya, mango, jalapeno, red peppers, and chipotle pepper. Use as a topping for tacos.
- Add a few slices of frozen papaya to smoothies. Combine with pineapple juice, half a frozen banana and Greek yogurt for a sweet tropical treat.
