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:
1. Papaya is Delicious and Loaded With Nutrients
Papaya is the fruit of the Carica papaya plant.
Christopher Columbus reportedly called it “fruit of the
angels” because it tasted so good.
The papaya 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.
If the papaya is ripe, it can be eaten raw. However, unripe
papaya should always be cooked before eating, especially during pregnancy.
That’s because the unripe fruit has a high latex content,
which can stimulate contractions (1).
Papayas are shaped similar to a pear, and can be up to 20
inches long. The skin is green when unripe, and orange when ripe. The flesh
inside is yellow, orange or red.
The fruit also has many black seeds seeds inside the center.
These are edible, but do have a bitter flavor.
This is what papayas look like:
One small papaya (152 grams) contains:
- 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.
They are especially high in a type of carotenoid called lycopene.
What’s more, these beneficial antioxidants are better
absorbed from papayas than from other fruits and vegetables (2).
Bottom Line: The papaya is a tropical fruit high in
vitamins C and A, along with fiber and healthy plant compounds. It also
contains an enzyme called papain, used to tenderize meat.
2. It Has Powerful Antioxidant Effects
Free radicals are reactive molecules created during your
body’s metabolism.
They do perform certain important functions, including
helping to destroy harmful bacteria (3).
However, when you have too many of them, your body is said
to be in a state of oxidative stress, which can lead to disease.
Antioxidants, including the carotenoids found in papayas,
can neutralize free radicals so that they are no longer able to cause harm (4).
Studies have found that fermented papaya can reduce
oxidative stress in the elderly and people with prediabetes, mild
hypothyroidism and liver disease (5, 6, 7, 8).
Also, many researchers believe that excessive free radicals
in the brain are an important factor in Alzheimer’s
disease (9).
In one study, Alzheimer’s patients given a fermented papaya
extract for 6 months experienced a 40% drop in a biomarker known as 8–OHdG.
This marker, which measures oxidative damage to DNA, is also linked to aging
and cancer (10, 11).
The reduction in oxidative stress has been attributed to
papaya’s lycopene content and ability to remove excess iron,
which is known to produce free radicals (12, 13).
Bottom Line: Papaya has powerful antioxidant effects.
This may reduce oxidative stress and lower the risk of several diseases.
3. Papaya Has Anti-Cancer Properties
Research suggests that the lycopene in papaya can reduce
cancer risk (12).
It may also be beneficial for people who are being treated
for cancer (14).
Papaya’s cancer-fighting ability appears to be due to its
reduction in free radicals that contribute to cancer development and
progression.
Additionally, papaya may have some unique effects that
aren’t found in other fruits.
Among 14 fruits and vegetables with known antioxidant
properties, only papaya demonstrated anti-cancer activity in breast cancer
cells (15).
In a small study of older people with inflammation and
precancerous changes of the stomach, a fermented papaya preparation reduced
oxidative damage (16).
However, a lot more research is needed before any
recommendations can be made.
Bottom Line: Early research suggests that the
antioxidants in papaya may reduce cancer risk and perhaps even slow the
progression of cancer.
4. The Antioxidants in Papaya May Improve Heart Health
Adding more papaya to your diet may be beneficial for your
heart.
The antioxidants in papaya may protect your heart and
enhance the protective effects of HDL, the “good” cholesterol (19, 20).
In one study, people who took a fermented papaya supplement
for 14 weeks had less inflammation and a better LDL:HDL ratio than people who
were given a placebo. An improved ratio is linked to a reduced risk of heart
disease (20,
21).
Bottom Line: Papaya’s high vitamin C and lycopene
content can improve heart health and may reduce the risk of heart disease.
5. Papaya Fights Inflammation
Chronic inflammation is at the root of many diseases, and unhealthy
foods and lifestyle choices can drive the inflammatory process (22).
Inflammation can be measured by testing several blood
markers, including C-reactive protein (CRP), tumor necrosis factor (TNF) and
interleukin-6 (IL-6).
Studies have shown that antioxidant-rich fruits and
vegetables like papaya help to reduce these inflammatory markers (23, 24, 25, 26).
For example, one study showed that men who increased their
intake of fruits and vegetables high in carotenoids had a significant decrease
in CRP (26).
Bottom Line: Chronic inflammation is at the root of
many diseases. Papayas are very high in carotenoids that can reduce
inflammation.
6. Papaya May Improve Digestion
The papain enzyme in the fruit can make protein easier to
digest.
People in 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 had significant improvement in constipation and bloating
(27).
The seeds, leaves and roots have also been shown to be
effective for treating ulcers in animal and human studies (28, 29).
Bottom Line: Papaya has been shown to improve
constipation and other symptoms of irritable bowel syndrome. The seeds and
other parts have also been used to treat ulcers.
7. It 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 (30).
The vitamin C and lycopene in papaya protect your skin and
may help reduce these signs of aging (31).
In one study, lycopene supplementation for 10–12 weeks
decreased skin redness after sun exposure, which is a sign of skin injury (32).
In another, older women who consumed a mixture of lycopene,
vitamin C and other antioxidants for 14 weeks had a visible and measurable
reduction in depth of facial wrinkles (33).
Bottom Line: The powerful antioxidants in papaya can
help your skin recover from sun damage and may defend against wrinkling.
8. The Fruit is 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 one at its peak of ripeness.
When optimally ripe, papaya should be yellow to orange-red
in color, although a few green spots are fine. It should yield to gentle
pressure, similar to an avocado.
Like the mango, its flavor is best when cold, so it’s a good
idea to keep it refrigerated whenever possible.
It’s also an incredibly versatile fruit.
You can wash it well, cut it in half lengthwise, scoop out
the seeds, and eat it out of the rind with a spoon, like cantaloupe or melon.
It can also be combined with other foods that complement its
flavor.
Here are a few easy recipe ideas using 1 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 of chia seeds, 1 cup almond milk and 1 teaspoon vanilla. Mix well and refrigerate before eating.
Bottom Line: Papaya is a delicious fruit that is best
when ripe. It can be eaten as is or combined with other foods in recipes.
Take Home Message
Papaya is rich in valuable nutrients and has a delicious
taste.
Its strong antioxidant properties may help reduce your risk
of many diseases, especially the ones that tend to come with age, such as heart
disease and cancer.
It may also defend against aging, helping your skin remain
smooth and youthful.
To experience the many benefits of papaya, consider adding
this healthy and delicious fruit to your diet.
Wallahu;alam.
Source :Authority Nutrition
One article
per day on nutrition, weight loss and optimal health. All the articles are
based on studies and written by experts.
No comments:
Post a Comment
Thanks for your comments, I will reply soon.