There are just a handful of fruits that are affordable and offer multiple health benefits. Papaya is one of them. Papaya is consumed by film/sports stars, influencers, Fashionistas, and models as a part of their daily diet in spite of being tagged as a common man’s super fruit. And the reason for this affinity, this indulgence, is because of papaya health benefits.
A native of Central America, papaya tastes sweet, has this unique, rich texture, and reflects linear colours—from yellow to orange to reddish. It is also a powerhouse of vitamin A, C, minerals, and nutrients. Read on to learn the 10 incredible health benefits of papaya.
Benefit 1 – The Nutritional Powerhouse – Unravelling Papaya’s Rich Nutrient Profile
Due to its large size, papaya tends to offer certain vitamins and minerals in excess of daily human needs. Vitamin C is one of them. In any case, we don’t eat the entire fruit in one go. Secondly, papaya contains Pantothenic Acid, a type of vitamin B complex that is essential for the oxidation of fats, carbohydrates, and amino acids. A typical papaya (around 300 grams) contains proteins (1.4 grams), dietary fibre (5 grams), sugar (22 grams), fat (< 1 gram), and decent amounts of carbs and calories.
Benefit 2 – Digestive Health – Papaya’s Enzymes and Fibre for Gut Wellness
One of the benefits of papaya, that is, digestive health, is because of papain, a cysteine protease. It helps break down protein in our bodies into various organic compounds such as amino acids, the building blocks that perform several metabolic functions while producing and repairing body tissues. Moreover, the presence of high fibre and water in papaya promotes a healthy gut and aids excellent bowel health. No wonder, then, it is considered one of the best fruits when it comes to managing a healthy digestive tract.
Benefit 3 – Immune System Support – Vitamin C and Beyond
Papaya is loaded with Vitamins A and C. While the former helps fight bacterial and viral illnesses such as seasonal and nonseasonal colds and flu, the latter promotes a healthy immune system. Incidentally, papaya contains vitamin A in the form of retinol / retinoic acid. A small serving of this fruit provides almost 70% (daily need) of vitamin C and 30% (daily need) of vitamin A. It also brims with antioxidants making it a powerful food to ward off common health issues.
Benefit 4 – Heart Health – Papaya for Cardiovascular Wellness
Well-known nutritionists typically list foods/fruits which are rich in potassium, fibre, and vitamin A. This is especially true for people who are suffering from cardiovascular issues or heart-related ailments. The reason is the said foods reduce fat content in our body and at the same time neutralise sodium impact (the culprit behind high blood pressure). Fortunately, papaya is loaded with these essential health goodies in just the right proportion. These nutritionists also recognise papaya benefits in diabetes and therefore highly recommend the same.
Benefit 5 – Vision Protection – The Connection between Papaya and Eye Wellness
Apart from vitamins A and E, papaya also contains a couple of antioxidants (lutein and zeaxanthin) which are known to improve vision and block damaging radiations from natural (sun) and manmade (computer/mobile) sources. While the vitamins in papaya aid and improve vision and thereby prevent serious eye issues like macular degeneration, the antioxidants help neutralise harmful rays.
Benefit 6 – Skin Rejuvenation – Papaya’s Enzymes and Antioxidants for a Radiant Complexion
According to the National Library of Medicine, papaya contains readily available B-carotene and B-cryptoxanthin that fight skin diseases and stop cell damage. These Carotenoids also provide that elasticity and suppleness typically associated with youthful skin. No wonder papaya masks are considered a safe and result-oriented way to get a lighter and glowing complexion. Papaya benefits for the skin also include getting rid of dead epidermal/exfoliation.
Benefit 7 – Weight Management – Papaya for Satiety and Weight Loss
Although this claim needs further studies, the initial tests have been positive. It seems like papaya does have weight-reducing properties. However, dieticians look up to papaya as a physical source of weight loss, unlike medical scientists who seek proof at a molecular level. Papaya is loaded with fibre and is high in water content. While the fibre counters weight gain (no calorie gain), the water makes you feel fuller and satiated for longer periods.
Benefit 8 – Anti-Inflammatory Properties – Papaya’s Impact on Inflammation
One of the unknown and invisible papaya juice benefits is its anti-inflammatory property. Even the seeds and leaves reflect similar virtues. So, what makes it an edible source for fighting chronic bone and organ inflammation such as arthritis and gout? The answer is phytochemicals, such as flavonoids and polyphenols, which play an important role in preventing and reducing inflammation.
Benefit 9 – Bone Health – Nutrients in Papaya for Strong Bones
The composition of papaya makes it an ideal transporter and enhancer of calcium intake. The fibrous, starchy flesh aids efficient absorption, promoting good bone health. Moreover, secondary vitamins such as vitamin K strengthen the bone further.
Benefit 10 – Hydration and Detoxification – Papaya’s High Water Content
Optimal hydration in the human body provides amazing benefits. This includes a healthy digestive system, better body temperature regulation, and enhanced brain functioning. Papaya provides enough hydration with 88% water content to exploit the advantages. The benefits of eating papaya toppings and salads include detoxification too.
Read More: Top 11 Health Benefits of Lychee: Why You Need to Add it to Your Wellness Routine.
Conclusion
Papaya (Carica papaya) has several synonyms, but its nutritional and, thereby, health benefits remain the same. A resident of South & Central America, papaya is loaded with goodness. Some of its nutrients and phytochemicals prevent and address lifestyle and age-related illnesses. Papaya can be consumed in salads, smoothies, and even vegetarian grilled kebabs. If you are fun-loving, just scoop it off and enjoy its delicious taste and texture. Add it to your daily diet for amazing health benefits.
Disclaimer :
It is crucial to monitor your blood sugar levels using a smartphone-connected glucometer on a regular basis. If you feel doubtful about whether or not you should consume a particular item, you should do a quick sugar check before and after you consume it.
Being a person with diabetes, you can enjoy your favourite treats by making sure that you keep the portion size in check. Overindulging can lead to a spike in your sugar levels. It’s important to discuss with your physician how a food item can affect your blood glucose levels. If you have any doubts about what you can include as a part of your diabetes diet, you should always speak to your doctor or health coach.
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