Papayas are tropical fruits rich in vitamin C and antioxidants. Certain compounds in papayas may have anti-cancer properties and improve heart health, among other health benefits.
Papaya is an incredibly healthy tropical fruit.
It is full of antioxidants that can reduce inflammation, fight diseases and help you keep a youthful appearance.
Here are 8 health benefits of papaya
1. Delicious and Loaded With Nutrients
Papaya is the fruit of the Carica papaya.
It is native to Central America and southern Mexico, but is now cultivated in many other regions of the world.
Papaya contains an enzyme called papain, which can break down the hard protein chains found in muscle meat. For this reason, people have been using papaya to tenderize meat for thousands of years.
If the papaya is ripe, it can be eaten raw. However, unripe papaya should always be cooked before eating, especially during pregnancy, as the unripe fruit is rich in latex, which can stimulate contractions.
Papayas have a pear-like shape and can be up to 20 inches (51 cm) long. The skin is green when unripe and orange when ripe, while the flesh is yellow, orange or red.
The fruit also contains many black seeds, edible but bitter.
A small papaya (152 grams) contains (2):
• Calories: 59
• Carbohydrates: 15 grams
• Fiber: 3 grams
• Protein: 1 gram
• Vitamin C: 157% of the RDI
• Vitamin A: 33% of the RDI
• Folate (vitamin B9): 14% of the RDI
• Potassium: 11% of the RDI
• Trace amounts of calcium, magnesium and vitamins B1, B3, B5, E and K.
Papayas also contain healthy antioxidants called carotenoids, in particular a type called lycopene.
In addition, your body absorbs these beneficial antioxidants from papayas better than from other fruits and vegetables.
2. Delicious and Versatile
Papaya has a unique taste that many people like. However, maturity is the key.
An unripe or overripe papaya can taste very different from a perfectly ripe papaya.
When optimally ripe, the papaya should be yellow to orange-red in color, although a few green spots are suitable. Like an avocado, its skin must yield to a slight pressure.
Its flavor is better when it is cold, so it is a good idea to keep it in the refrigerator as much as possible.
After washing it well, you can cut it in half lengthwise, remove the seeds and eat it with the peel with a spoon, like cantaloupe or melon.
As it is incredibly versatile, it can also be combined with other foods that complement its flavor.
Here are some easy recipe ideas using a small papaya:
•Breakfast: Cut it in half and fill
each half with Greek yogurt, then top with a few blueberries and chopped nuts.
• Appetizer: Cut it into strips and
wrap a slice of ham or prosciutto around each strip.
• Salsa: Chop papaya, tomatoes,
onions and cilantro, then add lime juice and mix well.
• Smoothie: Combine the diced fruit
with coconut milk and ice in a blender, then blend until smooth.
• Salad: Chop papaya and avocado
into cubes, add diced cooked chicken and dress with olive oil and vinegar.
• Dessert: Combine the chopped
fruit with 2 tablespoons (28 grams) of chia seeds, 1 cup (240 ml) of almond milk and
1/4 teaspoon of vanilla. Mix well and refrigerate before eating.
3. Has Anti-cancer Properties
Research suggests that the lycopene contained in papaya can reduce the risk of cancer. It can also be beneficial for people who are being treated for cancer. Papaya can work by reducing free radicals that contribute to cancer.
In addition, papaya can have unique effects not shared by other fruits.
Among 14 fruits and vegetables with known antioxidant properties, only papaya has demonstrated anticancer activity in breast cancer cells.
In a small study in elderly people suffering from inflammation and precancerous disorders of the stomach, a fermented papaya preparation reduced oxidative damage.
However, further research is needed before recommendations can be made.
4. Protects Against Skin Damage
In addition to keeping your body healthy, papaya can also help your skin look more toned and younger.
It is believed that excessive free radical activity is responsible for much of the wrinkles, sagging and other skin damage that occur with age.
The vitamin C and lycopene contained in papaya protect your skin and can help reduce these signs of aging.
In one study, supplementation with lycopene for 10 to 12 weeks decreased skin redness after sun exposure, which is a sign of skin damage.
In another, elderly women who consumed a mixture of lycopene, vitamin C and other antioxidants for 14 weeks showed a visible and measurable reduction in the depth of facial wrinkles.
5. May Improve Heart Health
Adding more papaya to your diet can improve your heart health.
Studies show that fruits rich in lycopene and vitamin C can help prevent heart disease.
The antioxidants contained in papaya can protect your heart and enhance the protective effects of ”good” HDL cholesterol.
In one study, people who took a fermented papaya supplement for 14 weeks had less inflammation and a better “bad” LDL/“good” HDL ratio than people who received a placebo.
An improved ratio is linked to a reduced risk of heart disease.
6. May Fight Inflammation
Chronic inflammation is the cause of many diseases, and unhealthy foods and lifestyle choices can lead to the inflammatory process.
Studies show that antioxidant-rich fruits and vegetables such as papaya help reduce inflammatory markers.
For example, one study noted that men who increased their intake of carotenoid-rich fruits and vegetables showed a significant decrease in CRP, a particular inflammatory marker.
7. May Improve Digestion
The papain enzyme in papaya can make proteins easier to digest.
The inhabitants of the tropics consider papaya a remedy for constipation and other symptoms of irritable bowel syndrome (IBS).
In one study, people who took a papaya-based formula for 40 days showed a significant improvement in constipation and bloating.
Seeds, leaves and roots have also been shown to treat ulcers in animals and humans.
Conclusion
Papaya is rich in valuable nutrients and tastes delicious.
Its powerful antioxidants such as lycopene can reduce your risk of contracting many diseases, especially those that tend to come with age, such as heart disease and cancer.
It can also defend itself against the visible signs of aging, helping your skin to remain smooth and young.
Try adding this healthy and delicious fruit to your diet today.
