Papaya is a tropical fruit that is extremely nutritious and beneficial for health. It contains many antioxidants that help reduce inflammation, fight disease, and make you look younger and more vibrant. If you're curious about the benefits of papaya, here are 8 evidence-based health benefits.
1. Papaya is Delicious and Nutritious
Papaya originates from Central America and southern Mexico but is now grown in many parts of the world. It contains an enzyme called papain that helps break down protein chains in muscle meat. Therefore, people have used papaya to tenderize meat for thousands of years.
Ripe papaya can be eaten raw. However, unripe papaya should always be cooked before eating, especially for pregnant women, as green papaya contains latex, which can stimulate contractions.
Here are the nutrients in a small papaya (about 152 grams):
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
Papaya also contains a good amount of calcium, magnesium, and vitamins B1, B3, B5, E, and K. It is also rich in antioxidants like carotenoids, including lycopene. Moreover, studies show that your body absorbs these antioxidants from papaya better than from other fruits and vegetables.
2. Powerful Antioxidant Effects
Free radicals are reactive molecules created during metabolism. They can promote oxidative stress, which can lead to various diseases.
Papaya contains antioxidants that can neutralize these free radicals. Studies also show that fermented papaya can reduce oxidative stress in older adults and people with prediabetes, mild hypothyroidism, and liver disease.
Additionally, many researchers believe that excessive free radicals in the brain are a key factor in Alzheimer's disease. In one study, Alzheimer's patients who took fermented papaya extract for six months experienced a 40% reduction in a biomarker of oxidative damage to DNA, which is also linked to aging and cancer. The reduction in oxidative stress is attributed to the lycopene content in papaya and its ability to remove excess iron, which can produce free radicals.
3. Anti-Cancer Properties
Research shows that the antioxidants in papaya, particularly lycopene, can reduce cancer risk and benefit those undergoing cancer treatment. Papaya may have unique effects not found in other fruits. For example, among 14 fruits and vegetables with known antioxidant properties, only papaya demonstrated anti-cancer activity in breast cancer cells. In a small study of older adults with inflammation and precancerous stomach conditions, a fermented papaya preparation reduced oxidative damage. However, more research is needed before official recommendations can be made.
4. Improves Heart Health
Adding papaya to your diet can boost heart health. Studies show that fruits rich in lycopene and vitamin C can help prevent heart disease.
The antioxidants abundant in papayas can protect the cardiovascular system and enhance the protective effects of HDL cholesterol. In one study, participants who took a fermented papaya supplement for 14 weeks experienced less inflammation and had a better LDL-to-HDL cholesterol ratio compared to those who did not. This translates to a reduced risk of heart disease.
5. Anti-Inflammatory Effects
Chronic inflammation is at the root of many diseases, and unhealthy foods and lifestyle choices can drive the inflammatory process. Studies show that fruits and vegetables rich in antioxidants, like papaya, can reduce inflammatory markers.
For example, one study found that men who increased their intake of fruits and vegetables high in carotenoids had a significant decrease in CRP, an inflammatory marker.
6. Improves Digestion
The enzyme papain in papaya can make protein easier to digest. People in tropical regions 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. The seeds, leaves, and roots of the papaya plant have also been shown to treat ulcers in animals and humans.
7. 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. In one study, supplementing with lycopene for 10-12 weeks reduced skin redness after sun exposure.
In another, older women who took a combination of lycopene, vitamin C, and other antioxidants for 14 weeks had visible and measurable reductions in depth of facial wrinkles.
8. Delicious and Versatile
Papayas often have a unique flavor and aroma that many people love. However, ripeness is the key factor that creates this distinctive taste and smell. An unripe or overripe papaya can taste different from a perfectly ripe one. To be considered optimally ripe, papayas should have an outer skin color ranging from yellow to orange-red, possibly with a few green spots. Papayas are best enjoyed when chilled, so you should store them in the refrigerator whenever possible. After washing, you can cut them in half lengthwise, scoop out the seeds, and use a spoon to scoop out the flesh like you would with cantaloupe or honeydew melon.
Papaya is also very versatile and can be combined with other foods to enhance flavor, such as in salads, smoothies, and desserts.
Overall, papaya is a highly nutritious fruit with a unique flavor. Its components include powerful antioxidants like lycopene, which help reduce the risk of many diseases, especially those that tend to develop with age, such as heart disease and cancer. It can also combat visible signs of aging on the skin, making it smoother and more youthful. Add this delicious and healthy fruit to your diet today.
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