Papaya: Plenty to Be 'Yaya' (Proud) About
Papaya offer a variety of health benefits including lowering risk of heart disease and cancer, and promoting digestive health
Next to apples, oranges and watermelon, the papaya is another commonly eaten fruit in Singapore. Dietitian Phoebe Thong from Outram Community Hospital (OCH) shares more about the healthy goodness of this tropical fruit
Papayas can be found in our supermarkets all year round and are an inexpensive sweet treat. In addition to being delicious, this popular fruit also offers many health benefits:
- May lower risk of heart disease and cancer - Free radicals are reactive molecules created during the body’s metabolism that promote oxidative stress, which may potentially lead to diseases such as heart diseases and cancer. Categorised as a yellow or orange fruit, papaya is high in antioxidants such as Vitamin A and E which can help to neutralise these free radicals.
- Promotes digestive health - A great source of fibre, papaya can help to prevent constipation and promote good bowel movements for better digestive health. Consuming such high-fibre fruits can also help to keep you fuller for longer, which in turn will prevent you from overeating during or in between meals.
- Regulates heart beat and blood pressure - Papaya contains potassium, which is a mineral that can also be found in many vegetables and fruits. Potassium is important for your heart, nerve and muscles to function properly and an inadequate intake may result in muscle weakness and cramping.
- Contains Papain - Papain, an enzyme found in papaya, can help to break down tough protein chains into smaller protein fragments such as amino acids and peptides, which aids digestion. In fact, papain can also be used to tenderise meat.
From better digestion to building immunity, 5 reasons why you should eat papaya regularly
From papaya chaat to papaya juice , it's time you incorporate this superfruit in your diet to get all it's healthy benefits
Fruits are great sources of nutrients and eating a bowl full of them daily can keep you energised and immune to a number of diseases.
Not many of us like papaya, but you would be surprised to know that the fleshy tropical fruit is a storehouse of vitamins C and A. It also consists of fiber and healthy plant compounds that boost immunity. Christopher Columbus had said that the papaya is the fruit of angels and it seems that the discoverer of the Americas was right.
Here are a few health benefits of regular consumption of papaya:
- Boosts immunity - Rich in Vitamin C, papaya is one of the best edibles out there to strengthen the immune system to fight against diseases and infection. Papaya contains more than 200 %of your daily dose of Vitamin C. Apart from this, the fruit is also rich in vitamins A, B, and K which also boost immunity.
- Anticancer properties - The lycopene in papaya can help reduce cancer risk. Scientists have also found that papaya showed anticancer activity in breast cancer cells.
- Antioxidant - Papayas contain carotenoids that can neutralise free radicals and reduce oxidative stress in older adults. Oxidative stress can lead to chronic inflammation which in turn harms the immune system.
- Fight inflammation - A number of studies have shown that papaya helps reduce inflammatory markers in the human body which are considered to be the main cause of many diseases. It is also a storehouse of carotenoids that can reduce inflammation.
- Aids digestion - The enzyme named papain which is found in papaya can help make protein easier to digest.
Health Benefits of Papaya
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.
Papayas are originally from Central America. They grow best in a tropical region where there is plentiful rainfall but little long-term flooding. Freezing temperatures may damage a papaya crop. Indigenous people in the 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 the Philippines and India. Today, Hawaii, the Philippines, India, Ceylon, Australia, and tropical regions in Africa are the most fruitful 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.” Health Benefits:
- Protection Against Heart Disease - Papayas contain high levels of antioxidants 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.
- Digestion and Reduced Inflammation - The papaya fruit contains 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 digestive supplements to help with minor upset stomach. Both papain and chymopapain also help to reduce inflammation. They may help acute pain, like those from burns or bruises, and they can help with chronic inflammatory conditions like arthritis and asthma.
- Immune System - Eating foods high in vitamin C can help to boost the immune system, allowing the body to fight off bacterial and viral illnesses. Papaya has a good amount of this antioxidant, making it part of an immune-healthy diet. Papaya is also a good source of Vitamin A, another important vitamin for a healthy and functional immune system.
- Potentially Protects Against Prostate Cancer - Lycopene is a natural pigment found in foods that are red or orange. Tomatoes, watermelon, and papaya are good sources of lycopene. Some experts believe that eating more lycopene reduces the risk of prostate cancer, but some studies have been inconclusive. However, in other studies, eating a diet high in lycopene along with green tea reduced the risk of prostate cancer significantly.
- Nutrition - A medium-sized papaya contains more than 200% of the vitamin C you need per day, helping to reduce the risk of heart disease and boost the immune system.
What are the health benefits of papaya?
Papayas grow in tropical climates and are also known as papaws or pawpaws. Their sweet taste, vibrant color, and the wide variety of health benefits they provide make them a popular fruit. The papaya, a previously exotic and rare fruit, is now available at most times of the year.
The possible health benefits of consuming papaya include a reduced risk of heart disease, diabetes, cancer, aiding in digestion, improving blood glucose control in people with diabetes, lowering blood pressure, and improving wound healing. Papayas are a soft, fleshy fruit that can be used in a wide variety of culinary ways. Here we will explore more on the health benefits, uses, how to incorporate more of them into your diet, and what nutritional value papayas have.
The nutrients found in papaya are thought to have a range of health benefits. They may help protect against a number of health conditions:
- Age-related macular degeneration - Papaya has a range of health benefits including asthma prevention and even anti-cancer properties. Zeaxanthin, an antioxidant found in papaya, filters out harmful blue light rays. It is thought to play a protective role in eye health, and it may ward off macular degeneration. However, a higher intake of all fruits has been shown to decrease the risk of and progression of age-related macular degeneration.
- Asthma prevention - The risk of developing asthma is lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, contained in foods like papaya, apricots, broccoli, cantaloupe, pumpkin, and carrots.
- Cancer - Consuming the antioxidant beta-carotene, found in papayas, may reduce cancer risk. Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study published in the journal Cancer Epidemiology and Prevention Biomarkers.
- Bone health - Low intakes of vitamin K have been associated with a higher risk of bone fracture. Adequate vitamin K consumption is important for good health, as it improves calcium absorption and may reduce urinary excretion of calcium, meaning there is more calcium in the body to strengthen and rebuild bones.
- Diabetes - Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels, and people with type 2 diabetes may have improved blood sugar, lipid, and insulin levels. One small papaya provides about 3 grams of fiber, which is equivalent to just 17 grams of carbohydrates.
- Digestion - Papayas contain an enzyme called papain that aids digestion; in fact, it can be used as a meat tenderizer. Papaya is also high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract.
- Heart disease - The fiber, potassium, and vitamin content in papaya all help to ward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.
- Inflammation - Choline is a very important and versatile nutrient found in papayas that aids our bodies in sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.
- Skin and healing - When used topically, mashed papaya appears to be beneficial for promoting wound healing and preventing infection of burned areas. Researchers believe that the proteolytic enzymes chymopapain and papain in papaya are responsible for their beneficial effects. Ointments containing the papain enzyme have also been used to treat decubitus ulcers (bedsores).
- Hair health - Papaya is also great for hair because it contains vitamin A, a nutrient required for sebum production, which keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Adequate intake of vitamin C, which papaya can provide, is needed for the building and maintenance of collagen, which provides structure to skin
- Nutrition - Papayas are an excellent source of vitamin C, and one single medium fruit provides 224 percent of recommended daily intake. They also have B vitamins, alpha and beta-carotene, lutein and zeaxanthin, vitamin E, calcium, potassium, vitamin K, and lycopene, the powerful antioxidant most commonly associated with tomatoes.
8 Evidence-Based Health Benefits of Papaya
The papaya is an incredibly healthy tropical fruit. It’s loaded with antioxidants that can reduce inflammation, fight disease and help keep you looking young. Here are 8 health benefits of papaya:
- Delicious and Loaded With Nutrients - Papaya is the fruit of the Carica papaya plant. It originated in Central America and Southern Mexico but is now grown in many other parts of the world. Papaya contains an enzyme called papain, which can break down the tough protein chains found in muscle meat. Because of this, people have used papaya to tenderize meat for thousands of years.
- Has Powerful Antioxidant Effects - Free radicals are reactive molecules created during your body’s metabolism. They can promote oxidative stress, which can lead to disease. Antioxidants, including the carotenoids found in papayas, can neutralize free radicals. Studies note that fermented papaya can reduce oxidative stress in older adults and people with prediabetes, mild hypothyroidism and liver disease.
- Has Anticancer Properties - Research suggests that the lycopene in papaya can reduce cancer risk. It may also be beneficial for people who are being treated for cancer. Papaya may work by reducing free radicals that contribute to cancer. Additionally, papaya may have some unique effects not shared by other fruits.
- May Improve Heart Health - Adding more papaya to your diet may boost your heart health. Studies show that fruits high in lycopene and vitamin C may help prevent heart disease. The antioxidants in papaya may protect your heart and enhance the protective effects of “good” HDL cholesterol.
- May Fight Inflammation - Chronic inflammation is at the root of many diseases, and unhealthy foods and lifestyle choices can drive the inflammatory process. Studies show that antioxidant-rich fruits and vegetables like papaya help reduce inflammatory markers.
- May Improve Digestion - The papain enzyme in papaya can make protein easier to digest. People in the tropics consider papaya to be 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 had significant improvement in constipation and bloating.
- Protects Against Skin Damage - In addition to keeping your body healthy, papaya can also help your skin look more toned and youthful. Excessive free radical activity is believed to be responsible for much of the wrinkling, sagging and other skin damage that occurs with age. The vitamin C and lycopene in papaya protect your skin and may help reduce these signs of aging.
- Delicious and Versatile - Papaya has a unique taste that many people love. However, ripeness is key. An unripe or overly ripe papaya can taste very different from a perfectly ripe one. When optimally ripe, papaya should be yellow to orange-red in color, although a few green spots are fine. Like an avocado, its skin should yield to gentle pressure. Its flavor is best when cold, so it’s a good idea to keep it refrigerated whenever possible.
15 HEALTH BENEFITS OF PAPAYA LEAVES YOU SHOULD KNOW
Papaya, also known as papaw or pawpaw, is a tropical plant in the genus Carica that is originated in the tropics of America. The plant can grow up to 10 m tall, with large, lobed leaves and a large berry-shaped fruit. The tree is widely cultivated in tropical countries, mostly for its fruit that can be eaten both unripe and ripe. The versatile fruit can be served in a lot of forms, including juice, salad, and ingredients for a lot of cuisines. However, according to the book “Papaya the Medicine Tree,” the flesh is not the only part of the plant that is beneficial for a human. In fact, the entire papaya tree can be consumed for many medicinal and nutritional values. These include the fruits, seeds, roots, and even the leaves.
In many parts of the world, the leaf of papaya is a common ingredient in cooking. The leaves are generally eaten as a type of vegetable, combined with a wide range of other ingredients and spices. Papaya leaves can also be consumed as a tea or even juice. All of those methods of consumption bring a number of potent medicinal effects due to the nutritional content of papaya leaves.
A papaya leaf contains a great deal of important nutrients, such as protein, vitamin A, vitamin C, vitamin B, vitamin D, and vitamin E. It also contains minerals like magnesium, iron, sodium magnesium, calcium, as well as other micronutrients like karpain, tannins, flavonoids, folate, and beta-carotene. The rich and varied constituents make the leaf a powerful remedy for many diseases. It’s not surprising that many herbal enthusiasts advocate drinking papaya leaf tea to improve wellness. Here are 15 health benefits of consuming papaya leaves you should know:
- Prevents and Treats disease
- Treats Ulcer
- Aids Gluten Digestion
- Cures Dengue Fever
- Fights Malaria
- Protects from Common Cold
- Promotes Healthier Skin
- Fights Aging
- Cures Eczema
- Promotes Healthy Hair
- Treats Dandruff
- Treats Emphysema
- Detoxifies Your Body
- Stabilizes Blood Sugar
- Inhibits The Activities of Intestinal Bacteria
