If you are looking for a complete wellness fruit, then papaya fruit could be a compliment you can add to your diet.
Papaya is a widely distributed plant but chiefly found in the tropical and subtropical region. In general, the plant growth is fast, & fruits are large berry, sweet in taste, fleshy, and nutritive fruit, which you can have with milk, water, and curd.
It is used in the prevention of various health issues, such as constipation, heart diseases, infection, cancer, and blood sugar.
Papaya as neutraceuticals-
Papaya fruit contains a considerable amount of lipids, bioactive compounds, vitamins, & phytochemicals.
Phytochemicals, such as lycopene, carotenoids, polyphenols that must be obtained from the diet. They are beneficial for the body’s physiological function, Including cell growth, cancer prevention, eye health, hypocholesteremia.
Nowadays, people are buying neutraceutical products in full swing. In my opinion, it is better to have naturally in the diet rather than buying.
Edible parts of the papaya
Papaya is used for culinary and medicinal purposes, apart from various health benefits, papaya is popularly used as a natural meat tenderizer.
The most common parts used are, particularly:
- Black seeds-black seeds used as spice have a bitter and peppery taste.
- Papaya leaf- leaves can be steamed for culinary dishes.
- Raw papaya– raw fruit used in vegetables and salad.
Nutrients present in papaya
Papaya is rich in essential minerals and vitamins. Fresh papaya fruit generally contains:
- Carbohydrate 11%
- Water 90%
- Dietary Fibre 2g
- Folate
- Vitamin C, Vitamin B, Vitamin K, Vitamin A
- Calcium Potassium, Magnesium, Copper
- Fiber
- Magnesium
- Potassium
How much is good for health (per day/per diet)
Recommended serving of papaya should be one medium-size bowl per day. Usually, one medium-size papaya may provide 45 Kilocalories, 1gm protein, 10gm carbs, 0.14gm fats.
Health benefit of papaya:
Papaya is a popular fruit, contains beneficial vitamins and minerals which are essential for a healthy body. Such as vitamin A, vitamin C, antioxidant, high fiber content, potassium, magnesium, etc. Which is beneficial for the treatment of the following health conditions:
1. Aids digestion
Due to its high nutritional and water content, it is advantageous for people suffering from constipation. It helps in the treatment of gastrointestinal disorders and Intestinal parasite infection. Papaya contains a papain enzyme that aids digestion.
2. Prevention of asthma
Asthma is a chronic disease, though fruit rich in vitamin E, C, & antioxidants may help in controlling its severeness. Moreover, papaya shows anti-inflammatory properties, which help reduce asthma symptoms.
3. Wound healing
Protease enzyme found in papaya that shows antibacterial properties. Furthermore, when applied it heals the wound in a short period and eliminates infection.
4. Cancer prevention
People with cancer should stick to a balanced diet rich in fiber, vitamin C & lycopene, which may reduce cancer cell growth.
Papaya has a powerful antioxidants effect, it decreases free radicals, minimizes oxidative stress that is responsible for cancer. However, there is no proper clinical evidence on its effectiveness.
5. Maintain blood glucose level
In the back, Papaya leaves have been used in the making of folk medicine to treat blood sugar.
Its high antioxidant content regulates blood glucose levels by protecting insulin cells notably. Its sweet taste significantly lowers sugar craving without any harmful effects.
6. Beneficial in Dengue
Few studies have shown that papaya leaf increases platelet levels significantly, in patients suffering from dengue. Papaya leaf extract is considered safe and cost-effective. It decreases dengue symptoms effectively.
7. Good for heart health
Papaya is rich in antioxidants & vitamin C, which are beneficial in reducing bad cholesterol. It provides enough fiber, vitamins, and potassium which maintain blood pressure and reduce the risk of heart diseases.
8. Hpv infection
Papaya may play an active role in the treatment of HPV infection. The proteolytic enzyme present in papaya is beneficial in wound healing. Hence, prevents infection and inflammation when applied to the skin.
How to have papaya in your diet:
Papaya is good when taken empty stomach as it helps constipation and gives other health benefits to the body.
It could be a tempting idea to include papaya in your diet, here are so many ways that you can include papaya in your diet, for example:
- Papaya smoothie- definitely a delicious option for the health enthusiast, you can also add edible seeds like chia, sesame, flax seeds in it to make it more nutritious.
- Green papaya salad- an effortlessly healthy and low-calorie dish, add raw papaya and your choice of green vegetable.
- Papaya dessert-it could be a tempting, easy, and nutritious dish. Add grated papaya in milk, boil till it melts, add brown sugar, cinnamon, and seeds.
- Chicken papaya stir fry– to a pan, add chicken breast and stir fry when it turns soft, add black pepper, celery salt, add grated papaya.
- Papaya salsa- for an outdoor enthusiast, it is a excellent option
- Grated Raw Papaya tea– this easy tea minimize blood sugar levels effectively & given to high bloodsugar patients.
When NOT to eat it?
In general, anything in access could be harmful to our bodies. Each thing has its advantages and disadvantages, which may or may not suit a particular person.
So, avoid it if you have the following condition, these are:
- People allergic to latex can avoid raw papaya as a large amount of raw papaya causes irritation and allergy.
- Eating too much papaya may cause diarrhea and gastrointestinal irritation.
- It is not consider safe during the first trimester of pregnancy may harm the fetus.
- People taking medicine for low blood sugar should take it cautiously as it lowers blood sugar.
- After surgery, it is urged not to take fermented papaya as it lower blood sugar.
With which food does it not suit (Virodhahar)
Excessive intake of papaya may lead to digestive toxicity, some people avoid taking papaya with banana as it can make stomach upset.