It is said Columbus once referred to papaya as the fruit of the angels. It is an incredibly healthy tropical fruit that is loaded with antioxidants and vitamin that can reduce inflammation, fight diseases and helps you keep looking young.
Its sweet taste, vibrant color, and the wide variety of health benefits make it a popular fruit to include in your diet. Besides, it 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.
To give you an idea of its nutritional value, it may be mentioned that one small papaya of roughly 152 grams contains – Calories: 59 grams, 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 along with traces of calcium, magnesium and vitamins B1, B3, B5, E and K.
Here are some of its top health benefits.
Improves bone health: Low intakes of vitamin K have been associated with a higher risk of bone fracture. Adequate vitamin K consumption is important for good health as it improves calcium absorption and may reduce urinary excretion of calcium, meaning there is more calcium in the body to strengthen and rebuild bones.
Prevents signs of ageing: Papaya is rich in vitamin C, vitamin E and antioxidants like beta-carotene which helps prevent your skin from free radical damage keeping wrinkles and other signs of ageing at bay. Healthy habits such as eating a papaya a day will delay ageing and will make you look younger than you really are.
Diabetes and immunity: Your immunity system acts as a guard against various diseases that can make you sick. A single papaya contains more than 200% of your daily requirement of Vitamin C, making it great for your immunity. One small papaya also provides about 3 grams of fiber, which is equivalent to just 17 grams of carbohydrates. Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels, and people with type 2 diabetes may have improved blood sugar, lipid, and insulin levels.
Protects against arthritis: Eating papayas are good for your bones as they have anti-inflammatory properties along with Vitamin C which prevents different forms of arthritis from attacking the body. A study published in Annals of the Rheumatic Diseases showed that people who consumed foods low in Vitamin C were three times more likely to have arthritis than those who didn’t.
Helps improve digestion: Papayas contain an enzyme called papain that aids digestion; in fact, it can 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. 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 have also been shown to treat ulcers in animals and humans.