Health Benefits of Papaya

Papaya, scientifically known as Carica papaya, is a tropical fruit that belongs to the Caricaceae family. It is typically known for its deep orange hue and sweet taste.

There are various varieties of papayas available in the market, with the most common being the solo or Hawaiian papaya and the larger Caribbean or Mexican papaya. Solo papayas are a bit miniature, with a deep and intense orange colour and a sweeter taste, while Caribbean papayas are elongated, larger, and have a milder flavour.

Papayas are also a powerhouse of nutrients with numerous papaya health benefits.

Before talking about the health benefits, it is essential to understand the nutritional value of papaya. The following papaya nutritional benefits are important in supporting the immune system, maintaining healthy skin, and promoting digestion.

Nutrient	Amount per 1 cup (140g)
Calories	59
Total Fat	0.4g
Saturated Fat	0.1g
Cholesterol	0mg
Sodium	2mg
Total Carbohydrates	15g
Dietary Fiber	2.5g
Sugars	9g
Protein	1.2g
Vitamin C	88.3mg (147% DV)
Vitamin A	1532 IU (31% DV)
Folate	53.2mcg (13% DV)
Vitamin E	0.6mg (3% DV)
Vitamin K	3mcg (3% DV)
Calcium	33mg (3% DV)
Iron	0.2mg (1% DV)
Magnesium	18mg (4% DV)
Phosphorus	12mg (2% DV)
Potassium	360mg (10% DV)

*DV: Daily Value based on a 2000-calorie diet.

It is quite feasible to include papaya into your busy schedule with a little bit of preparation. Here are a few practical ways:

Breakfast Bowl: Cut open a fresh ripe papaya into bite-size pieces the night before and store it in the refrigerator. Sprinkle chia seeds or drizzle some honey in the morning over the papaya and enjoy your breakfast on the go.

Smoothie: Peel and dice the papaya into cubes and freeze them. Blend the frozen cubes with fruits, milk, and greens of your choice. You can even add a scoop of protein powder for a balanced morning smoothie.

Salad: Dice the papaya along with bell peppers, cucumber, and cherry tomatoes. Toss the ingredients with a mild dressing like olive oil, lime juice, salt and pepper. You can also top your salad with grilled chicken for a boost of extra protein.

Immune System: Papayas are loaded with Vitamin C, which enhances your immune system, helping you ward off infections and illnesses.

Digestive System: Papain, which is an enzyme in papaya, helps free-flow digestion by breaking down proteins, enabling a healthy gut, and reducing bloating.

Skin Rejuvenation: Because of its abundance of Vitamin A and antioxidants, papaya often nourishes the skin, fighting signs of ageing and making your skin glow.

Anti-Inflammatory: Some enzymes in papaya, such as papain and chymopapain, contain anti-inflammatory properties, providing effective relief from inflammatory conditions. And with its high water content, papaya also contributes to hydration in your body, keeping you refreshed.

Heart Health: With the combination of fibre and potassium, papaya supports cardiovascular health, regulating cholesterol and blood pressure levels in your body.

Dengue Relief: Papaya health benefits do not just stop at comprehensive health, as Papaya was traditionally used to ameliorate symptoms of dengue fever.

Weight Management: Papaya is low in calories and high in fibre, which makes it a satisfying snack that helps in weight management. Along with this, the combination of Vitamin C and antioxidants in papaya also helps combat stress, promoting mental well-being and resilience.

Vision: Vitamin A present in papaya guards eye health, diminishing the risk of age-related macular degeneration.

Bone Health: Papaya supports bone health as it is rich in Vitamin K and calcium, helping in the prevention of osteoporosis.

Raw Papaya Benefits: Oftentimes overlooked, raw papaya offers a specific set of health benefits. It is known for its effective digestive properties.

With such papaya health benefits, one might wonder if it is okay to eat papaya every day and the answer to this is: yes. Incorporating papaya into your quotidian diet is healthy due to its rich nutrients. However, moderation is a universal key.

Papaya does not just stop at the fruity goodness; it also throws in a pinch of practicality as it offers several health benefits to the female body, a supportive addition to their diet.

Reproductive Health: Folate which is a variant of B-vitamin present in papaya, is crucial for female reproductive health. Adequate folate intake is certainly significant during pregnancy to prevent neural tube imperfections in the developing foetus.

Menstrual Health: Papaya incorporates nutrients like vitamins C and A, that contribute to strengthening overall reproductive health and relieving menstrual discomfort during the cycles.

Antioxidants: Lutein and beta-carotene, the antioxidants in papaya, help fight oxidative stress. This protection is particularly crucial for women as it may contribute to deterring chronic diseases.

Pregnancy is a critical period where the nutritional requirements of the mother and the developing baby are heightened. Among the many papaya health benefits for pregnant females, it is an excellent choice for pregnant women due to its high folate content.

Folate is fundamental for the development of the baby's neural tube and helps avert neural tube defects. Furthermore, the natural sugars in papaya deliver a nourishing energy boost during pregnancy.

However, it is recommended to consult your doctor before adding papaya to your diet during pregnancy.

Dengue fever is a mosquito-borne viral illness that can cause severe symptoms and complications. While it may not be a cure for dengue, including papaya in the diet while having a dengue fever may contribute to a speedier recovery for the following papaya health benefits for dengue:

Reduced Inflammation: Enzymes present in papaya like papain and chymopapain display anti-inflammatory properties. These enzymes promote reduced inflammation, alleviate symptoms and support a quicker recovery from illnesses like dengue.

Boosted Immune System: Papaya is considered a vitamin powerhouse, especially rich in Vitamin C. This nutrient bolsters the human immune system, preparing the body to fight infections effectively.

Platelet Production: Dengue fever leads to a significant drop in platelet count, causing life-threatening complications. Studies indicate that papaya leaf extract substantially enhances platelet production, helping in the administration of dengue-related thrombocytopenia.

While papayas may seem the best nutritious-packed snack to have on the go, excessive consumption may lead to the following side effects:

• Allergic reactions and upset stomach

• Skin irritation

• Carotenemia (yellowing of soles and palms, skin discolouration)

• Breathing difficulties and nasal congestion

• If you encounter any of the above-listed side effects, seek medical assistance.

• Precautions for Papaya usage:

• Excessive consumption of papaya by pregnant females can have negative effects on them because of the papain and chymopapain present in Papaya.

• There is no documented research on the safe use of papaya in kids, hence it is advisable to give it to children under the supervision of adults and guidance of a healthcare professional.

A balanced diet, with a healthy mix of fruits like papaya in it, is necessary for your overall wellness. However, it may not be a concrete substitute for medical treatments and hospitalisation of any kind in case of a severe health condition.

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Are papaya seeds harmful?

No, tiny round papaya seeds are edible and promote weight management. Papaya seeds also possess anti-cancer properties. However, consumption in moderation is advised.

Can papayas be eaten at night?

Yes, papayas can be consumed at night before going to bed as they tend to act as a laxative that cleans your colon. However, it is advised to avoid fruits till 4-5 hours after dinner. Hence, if you are planning to consume papaya at night, dine accordingly.

Disclaimer: This is a general guide on the health benefits of papaya. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment of health issues.