Nutritional Values and Health Benefits of Papaya

Papaya is truly one of the healthiest fruit in the world. It is an excellent source of vitamins C&A, protein, antioxidants, enzymes, fibers, and more. This delicious tropical fruit has a sweet taste, vibrant color, and loads of Nutrients. It originated in Central America and Southern Mexico but is now grown in many other parts of the world. We heard so many preconceptions about papaya. Like it makes you look beautiful, it helps to become slim, it causes tummy upsets, pregnant women should not take it, and many like this. Today lets do some fact checks and find out what's true. But before that, let's have a look at its nutritional values:

 Nutritional Values:

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, vitamins B1, B3, B5, E, and K
• Antioxidants and enzymes. 
  

Health Benefits: 

Skin And Hair Health

In addition to keeping your body healthy, papaya can also help your skin look toned and youthful. The powerful antioxidants in papaya can help your skin recover from sun damage and may defend against wrinkling. 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). The Vitamin A & C with collagen keeps your hair and skin healthy glowing.

Heart Health 

Papaya's high vitamin C and lycopene content can improve heart health and may reduce your risk of heart disease. Chronic inflammation is at the root of many diseases. Papayas are very high in carotenoids, which can reduce inflammation. Unhealthy foods and lifestyle choices can drive the inflammatory process. The fiber, potassium, and vitamin content in papaya all help to ward off heart disease

Digestion

Papaya contains an enzyme called papain, that aids digestion. Papaya is also high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract. It improves constipation and other symptoms of IBS. The seeds and other parts of the plant have also been used to treat ulcers. The papain enzyme in papaya can make protein easier to digest.

Anticancer

Early research suggests that the antioxidants beta- carotene, found in papaya may reduce cancer risk and perhaps even slow cancer progression. However, more research is needed before recommendations can be made consuming. 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. 

Diabetes

Studies have shown that people with type 1 diabetes, who consume high-fiber diets have lower blood glucose levels. People with type 2 diabetes may have improved blood sugar, lipid, and insulin levels with fibers consumption. One small papaya provides about 3 grams of fiber, which is equivalent to just 17 grams of carbohydrates. 

Antioxidant

Studies note that fermented papaya can reduce oxidative stress in older adults and people with prediabetes, mild hypothyroidism, and liver disease. 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 progression of age-related macular degeneration. Papayas also contain healthy antioxidants known as carotenoids — particularly one type called lycopene. What's more, your body absorbs these beneficial antioxidants better from papayas than other fruits and vegetables. Papaya has powerful antioxidant effects, which may reduce oxidative stress and lower your risk of several diseases.

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.

Scientific facts:

• 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, as the unripe fruit is high in latex, which can stimulate contractions.

• The fruit also has many black seeds, which are edible but bitter.

• Many antioxidants and enzymes in papaya help to improve skin and health.

• Papaya tree's fruits, seeds, and leaves show medicinal values and hence used in many ways to improve health.

• Nutritional contents in papaya improve digestion, digesting fats and protein, fibers, and low calorie all together makes it weight-loss food. And hence quite popular among people trying to lose weight.