Health Benefits of Papaya

  Papaya and its Health Benefits    

Carica papaya is the scientific name of the orange and green fruit known more commonly as papaya. It tastes sweet and has a soft texture that many find appealing. The seeds are also edible, although they’re more bitter than the fruit itself. Papaya, or Carica papaya, is a tropical fruit that represents the third most cultivated tropical crop worldwide. Brazil is the largest papaya producers, though Mexico is the main exporter. Florida and Hawaii are the only states in the US that grow it. Papayas have several health benefits. They’re rich in antioxidants and contain lots of fibre. Papayas grow best in a tropical region where there is plentiful rainfall but little long-term flooding. Freezing temperatures may damage a papaya crop. Papayas are originally from Central America. Indigenous people in that area ate papayas and used them for medicinal purposes. In the 1500s and 1600s, Spanish and Portuguese colonizers brought the seeds to other tropical areas of the globe, including Philippines. Today, Hawaii, the Philippines, Ceylon, Australia and tropical regions in Africa are the top papaya-producing regions. Smaller papaya-farming operations still exist in Central and South America.

Papaya has many different names all over the globe. In Australia, it’s called a pawpaw. In southern Asia, it’s sometimes called a kepaya, lapaya or tapaya. Its name in French is sometimes “figueir des iles,” or fig of the islands. Some Spanish names for papaya include “melon zapote,” “fruta bomba,” or “mamona.” Known for its sweet-tasting flesh and orangish yellow skin, papaya is packed with nutrients like vitamins A and C. It also supports digestion. The seeds are edible and have a spicy, peppery taste. The fruit, stems, leaves and roots of papayas 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 for treating scars and warts. Incorporating papaya into your meal plan can provide many health benefits. Research suggests that certain compounds in papaya may be able to assist in reducing inflammation, improving, digestion and reducing the risk of Alzheimer's disease progression.

Papaya varieties 

You may encounter many varieties of papaya in a market, which includes:-

Bettina

Improved Peterson

Hortus gold

Coorg honeydew

Kapaho solo (also known as puna solo)

Sunnybank

Waimanolo

Higgins

Wilder

Honey gold

Guinea gold

Gut Health

Papayas contain two enzymes, papain and chymopapain. Both enzymes digest proteins, meaning they can help with digestion and reduce inflammation. Papain is an ingredient in some over-the-counter supplements to help with minor upset stomach. Both papain and chymopapain also help reduce inflammation. They may help ease acute pain, like that from burns or bruises, and might help with chronic inflammatory conditions such as arthritis and asthma. Papayas are high in fibre, so they may help promote healthy digestion and lead to satiety (the feeling of fullness), which reduces overeating. The additional fibre adds bulk to stool and helps prevent hemorrhoids (swollen veins around or within the anus and rectum) and diverticular diseases (gastrointestinal, or GI, conditions). Research has demonstrated that high-fibre diets are associated with a reduced risk of certain cancers. Papayas are also 88% water. The combination of water and fibre may keep things moving in your digestive tract. In addition, eating a high-fibre diet has been linked to healthy blood sugar levels and lower cholesterol levels. High-fibre diets contain 25-38 grams of fibre daily, or 14 grams per 1,000 calories.

Potentially protects against some types of Cancer

Lycopene is a natural pigment found in red and orange foods. Tomatoes, watermelon and papaya are good sources of lycopene. Some experts believe that eating more lycopene reduces the risk of prostate cancer, but some research has been inconclusive. However, in other studies, eating a diet high in lycopene along with green tea was found to reduce the risk of prostate cancer significantly. Papaya is rich in lycopene, a pigment called a carotenoid (related to beta-carotene) that gives fruits and vegetables a red colour. Lycopene is an antioxidant with several anti-cancer properties. It can reduce the risk of cancers and slow the growth of tumors. Papaya is also rich in vitamin C. Another study found that women with a family history of breast cancer who took 205 milligrams (mg) of vitamin C from food daily had a 63% lower risk of breast cancer when compared with women with a family history of breast cancer who only got about 70 mg of vitamin C daily. The American Heart Association (AHA) indicates that antioxidants like lycopene in papaya may also reduce the risk of heart disease and stroke. The fibre in the fruit may also help lower cholesterol.

Immune system

The vitamin C in payapa also supports immune health. Adequate intakes of vitamin C are important for immune health. It can help fight off illnesses and infections, and it may help with wound healing. Vitamin C might also:-

Help prevent or delay certain cancers and heart disease

Promote healthy aging

Help decrease the length and severity of cold symptoms

One cup of papaya contains 88.3 mg of vitamin C, an amount which helps you achieve (or come very close to achieving) your vitamin C needs for the day. The Daily Value (DV) recommendations are 75 mg for women and 90 mg for men. Eating foods high in vitamin C can help boost your immune system, allowing the body to fight off bacterial and viral illnesses. Papaya has a good amount of this antioxidant. Papaya is also a good source of vitamin A, which is important for a healthy and functional immune system. 

Help in decreasing Progression of Alzheimer's Disease

Research suggests that papaya powder may counteract the effects of oxidative stress and slow the progression of the disease. After receiving the powder for six months, study participants experienced a 40% reduction in a biomarker that shows oxidative damage. Alzheimer's disease is the most common neurodegenerative disorder. It has been linked to oxidative stress, which occurs when free radicals outnumber antioxidants in the body. Free radicals are unstable molecules that can damage cells, including brain cells. To counteract this effect, researchers are studying the use of fermented papaya powder in slowing the progression of Alzheimer's disease. Papaya extract is much more concentrated than whole papaya. The effects of whole papaya have not been studied in people with Alzheimer's disease. 

Protection against heart disease

Papayas contain high levels of antioxidants such as vitamin A, vitamin C, and vitamin E. Diets high in antioxidants may reduce the risk of heart disease. The antioxidants prevent the oxidation of cholesterol. When cholesterol oxidizes, it’s more likely to create blockages that lead to heart disease. Additionally, papaya's high fibre content may reduce the risk of heart disease. High-fibre diets lower cholesterol levels.

Vision and Eye Health

Most people think of carrots when it comes to good sources of beta-carotene and vitamin A. However, papayas are a better source. They have three times more bioavailable beta carotene than both carrots and tomatoes. This is important for vision and eye health, especially since beta-carotene may help slow the progression of age-related macular degeneration.

Reduce Inflammation

One recent review indicates that papaya extracts may protect against inflammation, aging, and chronic diseases by protecting the body against oxidative stress. Free radicals are unstable molecules that may trigger a process that can lead to cell damage. Oxidative stress happens when there are more free radicals in the body but fewer antioxidants available to remove them. It can lead to inflammation and chronic disease. 

Papaya seed benefits

Papaya seeds have traditionally been used as a natural remedy to combat intestinal parasites. Some studies suggest that compounds in papaya seeds may have antiparasitic effects, helping eliminate harmful organisms from the digestive tract. Papaya seeds contain bioactive compounds that may have anti-inflammatory properties. These compounds may help reduce inflammation in the body and provide relief from inflammatory conditions. Some research also suggests that papaya seeds may have a protective effect on the liver. Certain compounds in the seeds, such as flavonoids and phenolic acids, might support liver health and function.

Papaya enzyme benefits

Papaya enzymes, particularly papain, are known for their digestive properties. They help break down dietary proteins in the stomach. This can lead to reduced bloating, gas and indigestion. Some skincare products contain papaya enzymes due to their exfoliating properties. Papain helps remove dead skin cells, leaving the skin smoother and more radiant. Applying creams or ointments that contain papaya enzyme is believed to promote wound healing. The enzymes may help remove dead or damaged tissue, aiding in the healing process.

Other papaya benefits include folic acid, which is needed to convert the amino acid homocysteine into less harmful amino acids. (Amino acids are molecules that help make up proteins.) High levels of homocysteine, an amino acid mostly found in meat products, are a risk factor for heart disease. Eating papaya may lower homocysteine levels, reducing this risk factor.

Nutrition

A medium-sized papaya contains more than 200% of the vitamin C you need per day. This vitamin helps reduce the risk of heart disease and boosts the immune system. Papayas are also a good source of:

Folate

Vitamin A

Fiber

Copper

Magnesium

Potassium

Pantothenic acid

Nutrients per serving

Rich in vitamins A and C, papaya is also packed with beneficial nutrients like potassium, beta-carotene, and lycopene. One cup of fresh papaya chunks, cut into one-inch cubes, has just 62 calories and 2.5 grams (g) of fibre. It's also high in water content making it a great choice for anyone looking to incorporate more fruits and vegetables or boost their hydration. Papaya is generally safe to consume, but some people may have allergic reactions. Papaya has natural sugars, so if you need to limit them for any reason, eat an amount that aligns with your health needs. Following is the breakdown of the nutritional profile of papaya:-

Vitamin A: 68.2 micrograms (mcg), or 7% of the Daily Value (DV)

Vitamin C: 88.3 mg, or 98% of the DV

Calories: 62

Fat: 0.4 g

Sodium: 11.6 mg

Carbohydrates: 16 g

Potassium: 263.9 mg, or 5% of the DV

Fibre: 2.5 g

Sugars: 11 g

Lycopene: 2650.6 mcg

Protein: 0.7 g

Folate: 53.7 mcg, or 13% of the DV

Beta carotene: 397.3 mcg

A medium-sized papaya (approximately 275 grams) contains about:

119 calories

1.3 grams of protein

30 grams of carbohydrates

Less than 1 gram of fat

4.7 grams of dietary fiber

21.58 grams of sugar

Risks 

Unripe papaya is unsafe for pregnant people. Some studies have found that the enzyme papain, which is more prevalent in unripened papaya, might poison an unborn baby or cause birth defects. For this reason, make sure you're eating a ripe papaya, or perhaps consider waiting until after the baby is born before adding the fruit to your diet. The papain in unripened papaya can also damage your esophagus whether or not you're pregnant.

For the most part, eating ripe papaya does not cause too many side effects, unless you have allergies. Those who are allergic to latex may experience a reaction to eating papaya. You might also have a food allergy to papaya or experience oral allergy syndrome (OAS) if the fruit cross-pollinates with something you are allergic to. OAS is a reaction that occurs when your mouth and throat come into contact with food like raw fruits and vegetables.

How to pick a good papaya

To select a ripe papaya, look for one that's mostly yellow or orange with just a few green spots. Papayas that are mostly green are not ripe while those with a lot of soft spots or darker shriveled skin are overripe or spoiled. You also can press the papaya's skin to check for ripeness. If it gives just a little bit like a ripe avocado might, it is likely ready to eat. When choosing a papaya, consider when and how you want to eat it. Green papayas are not ripe yet and will not have the characteristic flavour or texture. But unripe papayas are used in some cooked dishes or in certain styles of salads. Papayas with red and orange skin are riper. If you buy unripe papayas and want them to ripen before you eat them, store them at room temperature until ripe.

Tips for Consuming Papaya

Once you're ready to eat the papaya, simply cut it open, scoop out the seeds, and eat the orange interior. The skin and seeds are not poisonous, but most people don't eat them. Papayas are often compared to melons, but they're not as sweet. They also tend to have a softer texture. Following are the some suggestions, if you are interested in adding papaya to your diet:-

Combine diced papaya with mango, jalapeno, red pepper, cilantro, avocado, and lime juice and serve alongside your favourite fish or as part of a taco

Combine diced papaya with mango, jalapeno, red pepper, cilantro, avocado, and lime juice and serve alongside your favourite fish or as part of a taco

Slice the papaya into chunks and eat it alone or with a meal or snack

Make a tropical fruit salad with papaya, mango, pineapple, star fruit and banana

Dice up papaya or use frozen cubes and blend with bananas, Greek yogurt or dairy-free yogurt, coconut milk, ice cubes and vanilla extract

Use papaya to create a barbecue sauce, a sweet and sour sauce, chutney, spicy marinade, or even a chilled soup

Grill papaya as a side dish or dessert, perhaps topping it with ginger, a drizzle of honey, and whipped cream

If you want to add a little pizazz to your Greek yogurt, consider using papaya as a topping, or try it with whipped cream and nuts

The seeds have a peppery taste, so try them on top of a salad or roast them and eat them as a snack or as a topping to another dish

Blend papaya with coconut cream, vanilla extract, and sugar, then freeze it, or make papaya sorbet or milkshakes

Use a zucchini or banana bread recipe and substitute papaya

Many recipes include papaya, such as:-

Papaya salsa

Papaya jam

Papaya smoothies

Papaya relish

Fruit bowls with papaya

Papaya salads

Papaya smoothie

Ingredients

1 cup ripe papaya (peeled, seeds removed, and cubed)

1 banana (ripe and peeled)

1/2 cup Greek yogurt or your preferred yogurt (plain or vanilla)

1/2 cup milk (dairy or plant-based)

1 tablespoon honey or sweetener of choice (optional, adjust to taste)

1/2 teaspoon vanilla extract (optional)

Ice cubes (as needed)

How to prepare:-

Prepare the papaya:

Peel the papaya, cut it in half, and scoop out the seeds. Cut the papaya into cubes.

Blend the ingredients:

Place the papaya cubes, banana, Greek yogurt, milk, honey (if using), and vanilla extract (if using) in a blender.

Blend until smooth:

Blend the ingredients on high speed until the mixture is smooth and creamy. If the mixture is too thick, you can add a little more milk to get it to the right consistency.

Taste and adjust:

Taste the smoothie and adjust the sweetness with more honey if needed. You can also adjust the thickness by adding more milk or ice cubes.

Serve:

Pour the papaya smoothie into glasses. You can add a few ice cubes to keep it chilled. You can also garnish with additional papaya slices or a sprinkle of cinnamon.

Papaya salad

Ingredients:-

1 small green papaya (peeled, seeds removed, and shredded)

2-3 cloves garlic (minced)

2-3 Thai bird's eye chilies (adjust to your spice preference, minced)

1 cup cherry tomatoes (halved)

1/4 cup roasted peanuts (coarsely chopped)

2 tablespoons dried shrimp (optional, for added umami flavor)

1-2 tablespoons fish sauce (adjust to taste)

1-2 tablespoons palm sugar or brown sugar (adjust to taste)

Lime wedges (for serving)

How to prepare:-

Prepare the dressing:

In a mortar and pestle, pound the minced garlic and Thai bird's eye chilies together to release their flavours. Or, you can mince them finely with a knife.

Make the dressing:

In a small bowl, combine the pounded garlic and chilies with fish sauce and palm sugar. Stir until the sugar dissolves. Adjust the quantities to achieve a balanced flavor profile, combining salty, sweet, sour, and spicy elements.

Shred the papaya:

Peel the green papaya using a vegetable peeler. Cut it in half and remove the seeds. Grate the papaya using a box grater or a julienne peeler. Place the shredded papaya in a mixing bowl.

Assemble the salad:

Add the halved cherry tomatoes, chopped roasted peanuts, and dried shrimp (if using) to the shredded papaya.

Add the dressing:

Pour the dressing over the salad ingredients. Use salad tongs or clean hands to gently toss and mix everything together, making sure the dressing coats the ingredients evenly.

Adjust flavours:

Taste the salad and adjust the flavours as needed. You can add more fish sauce, sugar, or lime juice to achieve the desired balance of flavours.

Serve:

Transfer the papaya salad to a serving plate. Garnish with additional chopped peanuts. Serve with lime wedges on the side.

Conclusion

Papaya is a tropical fruit rich in vitamins A and C as well as other important nutrients like potassium, beta-carotene and lycopene. It's a nutritious choice for any meal plan and it may offer health benefits like reduced inflammation, slowed Alzheimer's progression, healthy digestion, protection against heart disease, boosting your immune system and cancer prevention. Papayas are a sweet fruit and grow in tropical regions. There are also benefits to eating papaya seeds. You can enjoy papayas in many ways, such as in smoothies and salads. Most people can enjoy ripe papaya unless they have allergies, but unripened papaya can be dangerous during pregnancy and harmful to your esophagus. Be sure to choose a ripe papaya and eat it fresh, grilled, in sauces and smoothies, or even baked into bread.