Papaya is a nutritious food that provides health benefits. This fruit has a sweet taste when ripe, is low in calories but rich in vitamins and minerals, and is particularly effective for weight loss.
1. What is the origin of papaya?
Papaya is a soft tropical fruit with an orange-yellow color. This fruit belongs to the Caricaceae family and has a round, plump shape. Its flavor depends on whether you're eating ripe or unripe papaya. When ripe, papaya is sweet with a melon-like flavor. Unripe papaya has little to no flavor.
Papaya originated in tropical America, with initial origins in Mexico and South America. This fruit was brought by indigenous people to the Caribbean region, eventually making its way to Europe and the Pacific Islands before being introduced to Hawaii in the 1800s.
2. Nutritional composition of papaya
Like other fruits, papaya is healthy when consumed as part of a balanced diet and is relatively low in calories, according to the USDA's MyPlate guidelines. The nutritional components in papaya include:
- 2.7g fiber or 10% DV (Daily Value).
- 31 milligrams (mg) calcium or 3.1% DV.
- 33 mg magnesium or 8% DV.
- 286 mg potassium or 6.08% DV.
- 0.13 mg zinc or 0.9% DV.
- 95.6 mg vitamin C or 106.2% DV.
- 58 micrograms (mcg) folate or 14.5% DV.
- 1.492 International Units (IU) vitamin A or 30% DV.
- 0.47 mg vitamin E or 2.4% DV.
- 4.1 mcg vitamin K or 5.1% DV.
- 68 calories.
3. Can eating papaya help with weight loss?
Eating papaya can aid in weight loss due to its low calorie content. Additionally, this fruit provides abundant fiber, supplies nutrition to the body, and helps you feel fuller for longer. As a result, you may consume fewer calories throughout the day.
Particularly, the fiber in papaya also promotes healthy digestion. With improved digestion, you'll feel less bloated, helping to flatten your stomach.
So, can eating green papaya help with weight loss? In reality, green papaya contains high latex content, so people who are allergic to latex should avoid it. Importantly, you should avoid eating green papaya if pregnant, as the latex can cause uterine contractions and premature labor.
4. What are the potential health benefits of papaya?
Besides weight loss benefits, papaya helps with:
- Reducing Alzheimer's disease risk
Alzheimer's disease is a progressive neurodegenerative condition that kills brain cells. It causes memory problems and gradual loss of cognitive abilities.
The exact cause of Alzheimer's is unclear. But oxidative stress plays a role in causing this condition. One study shows that fermented papaya extract may help fight against the impact of oxidative stress in people with Alzheimer's and slow disease progression.
- Helping protect against some cancers
Free radicals and oxidative stress are linked to causing various cancers. Because papaya is rich in antioxidants, it may help protect cells from damage and reduce cancer risk..
Lower cancer risk is also due to lycopene in papaya, which has anti-cancer properties. Lycopene is a natural pigment that gives color to some vegetables and fruits.
Additionally, papaya contains beta-carotene antioxidant, which helps protect against prostate cancer.
- Boosting your immune system
As an excellent source of vitamin C, eating papaya can boost the immune system and protect the body from various diseases and infections.
- Protecting the heart
Papaya contains vitamin C, potassium, fiber, and antioxidants, helping keep your arteries healthy and promoting blood flow. This may also reduce cholesterol and risk of heart disease, high blood pressure, and stroke.
- Supporting blood sugar reduction
If you have type 2 diabetes and are looking for ways to help lower your A1C (average blood sugar level over two to three months), papaya may help you achieve your goals.
- Playing a role in fighting inflammation
Papaya can also work as a natural pain reliever thanks to its papain enzyme. This enzyme increases the body's production of cytokines, a group of proteins that help regulate inflammation.
- May help protect the eyes
Besides weight loss benefits, the nutrients in papaya such as lutein, zeaxanthin, vitamins C and E can protect eyes and help prevent age-related macular degeneration.
Improving digestion
The high water content in papaya can also help improve digestive symptoms by reducing bloating and constipation. Fiber in papaya helps increase intestinal motility, reducing the risk of colon cancer.
5. How to select and store papaya for the best quality and flavor
You'll find this fruit in grocery stores year-round. However, for the best flavor, only buy ripe fruit, or wait until it ripens.
Unripe papaya has a mix of yellow and green colors, while ripe ones are bright yellow and firm (slightly soft when gently pressed). If buying ripe papaya, avoid overly soft ones, and choose fruits with few or no blemishes.
A green papaya from the grocery store will ripen after a few days. Once ripe, store the fruit in the refrigerator to help slow the ripening process.
6. What are the possible health risks of eating papaya?
Although papaya is healthy and low in calories, some side effects may occur:
- Note that green papaya contains high latex content, which decreases as it ripens. Importantly, you should avoid eating green papaya if pregnant, as the latex can cause uterine contractions and premature labor.
- If you've been diagnosed with latex allergy, you may also be allergic to papaya. Signs of latex allergy include rash, itching, nasal congestion, wheezing, and chest tightness. In cases of severe latex allergy, eating papaya can lead to anaphylaxis or serious breathing difficulties.
- Papaya is a source of fiber and good for digestive health, but eating too much can cause diarrhea and stomach pain. If you experience loose stools or stomach issues after eating papaya, consult your doctor and consider reducing consumption.
- Additionally, some evidence suggests that papaya seeds may act as a spermicide and reduce sperm motility. Therefore, men and women should avoid eating papaya seeds if planning to conceive.
In conclusion, eating ripe papaya can aid in weight loss and provide necessary nutrients for the body. However, papaya consumption should be moderate, as excessive use may cause adverse effects.
Reference source: Everydayhealth.comPlease dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
