papaya, or carica papaya, is a tropical fruit that represents the third most cultivated tropical crop in the world. The largest producers of papaya are Brazil and India, but the main exporter is Mexico. Only Florida and Hawaii grow it in the United States.
Known for its sweet flesh and orange-yellow skin, papaya is rich in nutrients such as vitamins A and C, which also support digestion. The seeds are edible and have a spicy, peppery taste.
Papaya fruit, stems, leaves, and roots are used to treat everything from constipation and indigestion to wounds, skin rashes, and parasites. The enzyme papain is used as a meat tenderizer, beer brewing aid, and to treat scars and warts.
Incorporating papaya into your diet plan offers many health benefits. Research suggests that certain compounds in papaya may help reduce inflammation, improve digestion, and reduce the risk of Alzheimer’s disease progression.
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Papaya is rich in lycopene, a pigment called carotenoid (related to beta-carotene) that gives fruits and vegetables their red color. Lycopene is an antioxidant with some anti-cancer properties. It can reduce cancer risk and slow tumor growth. For example, one older study found that lycopene may play a role in reducing prostate cancer.
Papaya is also rich in vitamin C. Another study found that women with a family history of breast cancer who consumed 205 milligrams (mg) of vitamin C from food each day had a 63% lower risk of breast cancer compared to women with a family history of breast cancer. I did. A breast cancer patient only takes about 70mg of vitamin C every day.
The American Heart Association (AHA) suggests that the antioxidants found in papaya, such as lycopene, may reduce the risk of heart disease and stroke. The fiber found in fruits also helps lower cholesterol.
Alzheimer’s disease is the most common neurodegenerative disease. This is thought to be related to oxidative stress, which occurs when the number of free radicals in the body exceeds antioxidants. Free radicals are unstable molecules that can damage cells, including brain cells. To counter this effect, researchers are investigating the use of fermented papaya powder to slow the progression of Alzheimer’s disease.
Research suggests that papaya powder may counteract the effects of oxidative stress and slow disease progression. After consuming the powder for six months, study participants experienced a 40% reduction in biomarkers indicative of oxidative damage.
However, papaya extract is much more concentrated than whole papaya. The effects of whole papaya in patients with Alzheimer’s disease have not been studied. This study was also very small. Further research is needed.
Papaya is rich in fiber, which promotes healthy digestion, gives you a feeling of satiety (fullness), and reduces overeating. Increased fiber increases stool (poo) volume, which helps prevent hemorrhoids (swollen veins around or in the anus or rectum) and diverticular disease (diseases of the gastrointestinal, or gastrointestinal, tract). Research has shown that high-fiber diets are associated with a lower risk of certain cancers.
Papaya is also 88% water. The combination of water and fiber can increase movement in the digestive tract. Additionally, eating a high-fiber diet is associated with healthy blood sugar and lower cholesterol levels.
The vitamin C found in payapa also supports immune health. Adequate intake of vitamin C is important for immune health. It can help prevent illness and infection and may even help heal wounds.
Vitamin C also has the following effects:
- Helps prevent or delay certain cancers and heart diseases
- promote healthy aging
- Helps reduce the length and severity of cold symptoms
One cup of papaya contains 88.3 mg of vitamin C, which can help you meet (or come close to) your daily vitamin C needs. The recommended daily intake (DV) is 75 mg for women and 90 mg for men.
When most people think of carrots as a good source of beta-carotene and vitamin A, papaya is a better source. Contains three times more bioavailable beta-carotene than carrots or tomatoes.
This is important for vision and eye health, especially since beta-carotene may slow the progression of age-related macular degeneration, the most common form of vision loss in older adults.
Free radicals are unstable molecules that can trigger processes that can cause cell damage. Oxidative stress occurs when the body has more free radicals but fewer antioxidants to scavenge them. It can cause inflammation and chronic disease.
Recent studies have shown that papaya extract may protect against inflammation, aging, and chronic disease by protecting the body from oxidative stress. Further research is needed to determine the safety of using papaya extract to address medical conditions.
Rich in vitamins A and C, papaya is also rich in beneficial nutrients such as potassium, beta-carotene, and lycopene. One cup of fresh papaya chunks cut into 1-inch cubes contains just 62 calories and 2.5 grams (g) of fiber. It also has a high water content, making it perfect for people who want to incorporate more fruits and vegetables and boost hydration. The nutritional breakdown of papaya is as follows:
- calorie: 62
- fat: 0.4g
- sodium: 11.6mg
- carbohydrates: 16g
- fiber: 2.5g
- Sugars: 11g
- protein: 0.7g
- vitamin A: 68.2 micrograms (mcg), or 7% of the daily value (DV)
- Vitamin C: 88.3 mg, or 98% of DV
- potassium: 263.9 mg, or 5% of DV
- Folate: 53.7 mcg, or 13% of DV
- Beta carotene: 397.3μg
- Lycopene: 2650.6μg
Unless you have an allergy, eating ripe papaya usually does not cause many side effects. People who are allergic to latex may have a reaction when eating papaya. You may also have a food allergy to papaya or experience oral allergy syndrome (OAS) if your papaya cross-pollinates with something you are allergic to. OAS is a reaction that occurs when your mouth or throat comes into contact with foods such as raw fruits and vegetables.
Unripe papaya is dangerous for pregnant people. Some studies have found that the enzyme papain, which is abundant in unripe papayas, can be toxic to unborn babies and cause birth defects. For this reason, be sure to eat ripe papayas or consider waiting to add papaya to your diet until your baby is born.
Papain, found in unripe papayas, can also damage your esophagus, whether you’re pregnant or not.
To choose a ripe papaya, look for one that is mostly yellow or orange with a few green spots. Papayas that are mostly green are not ripe, but papayas that have many soft spots or dark, wrinkled skin are overripe or damaged. You can also press the skin of a papaya to check if it is ripe. If it sticks out a little, like a ripe avocado, it’s probably ready to eat.
Papaya is often compared to melon, but it is not as sweet as melon. They also tend to have a softer texture. If you’re interested in adding papaya to your diet, check out these ideas.
- Eat as is: Slice papaya into chunks and eat on its own or with meals or snacks.
- Blend into smoothies: Dice papaya or use frozen cubes and mix with banana, Greek or dairy-free yogurt, coconut milk, ice cubes, and vanilla extract.
- Make papaya salsa. Mix diced papaya with mango, jalapeño, red pepper, cilantro, avocado, and lime juice and serve with your favorite fish or as part of a taco.
- Add to fruit salad: Make a tropical fruit salad with papaya, mango, pineapple, star fruit and banana
- Develop a sauce or soup. Use papaya to make barbecue sauces, sweet and sour sauces, chutneys, spicy marinades, and even cold soups
- Use as a topping. If you want to add a little pizzazz to your Greek yogurt, consider using papaya as a topping, or try whipped cream and nuts
- Grill it: You can also grill papaya as a side dish or dessert and top it with ginger, honey, and whipped cream.
- Eat seeds: The seeds have a peppery flavor, so try adding them to salads or roasting them as a snack or topping for other dishes.
- Make ice cream, sorbet, and milkshakes. Mix papaya with coconut cream, vanilla extract, and sugar and freeze (or use an ice cream maker).Or make papaya sorbet or milkshake
- bake bread: Use zucchini or banana bread recipes and substitute papaya
Papaya is a tropical fruit rich in vitamins A and C, as well as important nutrients such as potassium, beta-carotene, and lycopene. It’s a nutritious option for any meal plan and may offer health benefits such as reduced inflammation, slowing the progression of Alzheimer’s disease, healthy digestion, and cancer prevention.
Most people can enjoy ripe papaya unless they have allergies, but unripe papaya can be dangerous during pregnancy and harmful to the esophagus. Be sure to choose ripe papayas and eat them raw, grilled, in sauces and smoothies, or baked into bread.
