Papaya: Health Benefits, Uses, Risks
The papaya, a previously exotic
and rare fruit, is now readily available at most times of the year.
Papayas grow in tropical
climates and are also known as papaws or pawpaws. Their sweet taste, vibrant
color and wide variety of health benefits are just a few reasons to add them to
your diet.
The
possible health benefits of consuming papaya include a reduced risk of heart
disease, diabetes, cancer, aiding
in digestion, improving blood glucose control in diabetics, lowering blood pressure, and improving wound healing.
This
MNT Knowledge Center feature is part of a collection
of articles detailing the health benefits of popular foods.
Possible health benefits of consuming
papaya
Papayas are an excellent source of vitamin C and one single medium fruit provides 224% of your daily needs.
Consuming
fruits and vegetables of all kinds has long been associated with a reduced risk
of many lifestyle-related health conditions. Many studies have suggested that
increasing consumption of plant foods like papayas decreases the risk of obesity and overall mortality, diabetes, heart
disease and promotes a healthy complexion and hair, increased energy, overall
lower weight.
Age-related macular
degeneration: The antioxidant zeaxanthin,
found in papaya, filters out harmful blue light rays and is thought to play a
protective role in eye health and possibly ward off damage from macular degeneration.1 A higher intake of all fruits (3 or more servings per day) has
also been shown to decrease risk of and progression of age-related macular
degeneration.
Asthma prevention: The risks for developing asthma are
lower in people who consume a high amount of certain nutrients. One of these
nutrients is beta-carotene, contained in foods like papaya,
apricots, broccoli, cantaloupe, pumpkin and carrots.
Cancer: Consumption of the powerful antioxidant beta-carotene (found in
papayas) has been shown to have an inverse association with the development of colon
cancer in the
Japanese population.8
Among
younger men, diets rich in beta-carotene may play a protective role against prostate
cancer, according to a study conducted by the Harvard School of
Public Health's Department of Nutrition.9
Bone health: Low intakes of vitamin K have been associated with a higher
risk for bone
fracture. Adequate vitamin K consumption is important for good
health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary
excretion of calcium.5
Diabetes: Studies have shown that type 1 diabetics who consume high-fiber
diets have lower blood glucose levels and type 2 diabetics may have improved
blood sugar, lipids and insulin levels. One medium papaya provides
about 4.7 grams of fiber.
The Dietary Guidelines
for Americans recommends 21-25 g/day for women and 30-38 g/day for men.
Digestion: Papayas contain an enzyme called papain that aids in digestion
and can also be used as a meat tenderizer.
Papaya
is also high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy
digestive tract.
Heart disease: The fiber, potassium and vitamin content in papaya all help
to ward off heart disease. An increase in potassium intake along with a
decrease in sodium intake is the most important dietary change that a person
can make to reduce their risk of cardiovascular disease.
Inflammation: The choline is a very important and versatile nutrient 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.6
Skin and healing: When used topically, mashed papaya appears to be beneficial for
promoting wound healing and preventing infection of burned areas. Researchers
believe that the proteolytic enzymes chymopapain and papain in papaya are
responsible for it's beneficial effects.2 Ointments containing the
papain enzyme have also been used to treat decubitus ulcers or bedsores.
Papaya is also great for
your hair because it contains vitamin A, a nutrient required for sebum
production that keeps hair moisturized. Vitamin A is also necessary for the
growth of all bodily tissues, including skin and hair.
Adequate
intake of vitamin C, which papaya can provide, is needed for the building and
maintenance of collagen,
which provides structure to skin and hair.
Nutritional
breakdown of papaya
One
medium papaya has approximately 120 calories,
30 grams of carbohydrate (including 5 grams of fiber and 18
grams of sugar) and 2 grams of protein.
Papayas are an excellent source
of vitamin C and one single medium fruit provides 224% of your daily needs. Papayas are a good
source of folate,
vitamin A, magnesium, copper,
pantothenic acid and fiber.3 They also have B
vitamins, alpha and beta carotene, lutein and zeaxanthan, vitamin E, calcium,
potassium, vitamin K and lycopene, the powerful antioxidant most commonly
associated with tomatoes.
How to incorporate more papaya into your
diet
You can incorporate more papaya into your diet by making a tropical fruit salad or adding a few slices to your favorite dish.
Look for fresh papayas
with reddish orange skin that are soft to the touch. One of the best ways to
enjoy a papaya is as is. Just cut like a melon, scoop out the seeds and enjoy.
The seeds of the papaya are actually edible, but have a bitter, peppery taste.
Make
a tropical fruit salad with fresh papaya, pineapple and mango.
Muddle papaya into your
glass of lemonade, iced tea or water for a burst of fresh fruity flavor.
Make a fresh salsa with
papaya, mango, jalapeno, red peppers and chipotle pepper. Use as a topper for
your favorite fish tacos.
Add
a few slices of frozen papaya to your smoothies. Combine with pineapple juice,
half a frozen banana and Greek yogurt for a sweet tropical
treat.
Potential health risks of consuming papaya
If you have a latex allergy,
you may also be allergic to papaya because papayas have chitanases, often
causing the cross-reaction between latex and the foods that contain them.
It is the total diet or
overall eating pattern that is most important in disease prevention and
achieving good health. It is better to consume a diet with variety than to
concentrate on individual foods as the key to good health.
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