All of us at some point in our lives have tasted a rich papaya, which is a sweet-tasting fruit that can be used to prepare juices, milkshakes, jams, desserts and an endless number of recipes.
This fruit has a variety of nutrients that help the body to function properly, since it helps to improve circulation, regulate sugar levels and take care of the bone system.
For this reason, in this article we will share some of the benefits of papaya , with the aim of knowing its benefits in depth to include this delicious fruit in your daily diet.
What is papaya?
The carica papaya , commonly known as papaya, is an aperate-shaped tropical fruit native to North America. It is characterized by being large and is usually consumed mainly ripe . Its pulp has a smooth texture with a sweet flavor and acid touches.
Note : Its color varies between green, pink, yellow and orange. It has a high content of water, fat and amino acids . Its fruits can be from 100 grams to 5000 grams and the seeds inside are black.
What benefits does papaya have for health?
This delicious fruit is known throughout the world for its exquisite aroma and flavor. Additionally, it has a huge variety of health benefits that help improve the condition of the body. Next we will inform you of the benefits of papaya:
1. Improves the body’s defenses
Papaya is high in vitamin C. This helps improve hemoglobin and the immune system. In the same way, it makes the body increase its defense mechanisms against viruses, bacteria and parasites. In addition , it amplifies the production of white and red blood cells, which prevent disease.
Important: A web article by Dr. Mercola states that papaya ” has more vitamin C than orange ” and a significant percentage of vitamin A , which are essential components to keep the body’s defenses high. (1)
2. Reduces the risk of cardiovascular diseases
This fruit is recommended for those who suffer from cardiovascular diseases, since it contains fiber and potassium , which help reduce the risk of suffering a heart attack. It also has little sodium, thus being an excellent alternative to reduce cholesterol and triglyceride levels, which takes care of the blood supply to the heart.
3. Controls blood sugar levels
Eating papaya several times a week controls blood sugar levels, helps insulin production in patients with type 2 diabetes, prevents lipids, and improves blood supply to organs such as the stomach, kidneys, and pancreas.
To highlight: In Mexico, a study was carried out on the effects of the papaya leaf , where it was determined that it can be used in extracts and infusions, for diabetic patients who are treated with hypoglycemic agents, since it levels glucose in the blood of natural way. (two)
4. Improves digestive functions
Another of the benefits of papaya is that it provides fiber, which helps prevent constipation . For this reason, it is recommended to consume 100 grams of papaya a day, in order to regulate the acid levels in the stomach.
You should know: On the other hand, papaya improves the regeneration of the intestinal flora and the transit of feces, it also contains papain, which is a component that accelerates the breakdown of food proteins .
5. Eliminate fluid retention
Papaya has a great diuretic effect that allows the urinary organs to function, since it helps to eliminate fluid retention since it has a significant amount of amino acids and antioxidants.
Note: By consuming papaya several times a week, toxins and dead cells that affect the kidneys and bladder are expelled, making it ideal for preventing kidney diseases such as chronic kidney disease, kidney stones, cysts, and kidney failure.
6. Prevents premature aging
This fruit has many benefits, which help prevent the appearance of free radicals since it contains zeaxanthin , which is an excellent antioxidant to protect the skin from the sun and macular degeneration. In addition, it prevents premature aging of the organs thanks to the fact that it contains vitamin B.
7. Strengthens bones and muscles
Papaya consumption has a high content of vitamin K , which helps prevent bone, ligament and tendon fractures. It also has a certain level of calcium for the restoration of the bone system.
To highlight: Papaya contains potassium and phosphorus within its components, which regenerate muscles after physical activities. Also, it has fructose that increases the absorption of nutrients in the muscular system.
8. Supports healthy eyes, skin, and hair
Papaya is rich in vitamin A , which improves the production of melanin and collagen for the skin, allows the regeneration of the dermis and protects it from solar radiation. It also improves vision thanks to the fact that it contains vitamin C and favors the strengthening of the scalp.
That is why it can be used as a topic, to improve the appearance of scars and prevent burn infections.
Important: A study on wild papaya was carried out in Cuba, where it was revealed that this fruit has between 45.3 mg.100 g-1 and 67.9 mg.100 g-1 of vitamin C. That is why It is an ideal food to take care of the skin , eyes and hair. (3)
9. Reduces pain and inflammation
Papaya, being a fruit rich in amino acids and antioxidants, is an excellent natural anti-inflammatory. Helps reduce inflation in muscles and wounds, as it contains nutrients that care for the cell membranes of the entire nervous system.
10. Protects against cancer
This fruit contains beta- carotene which is an excellent antioxidant and anticancer. It is advisable to consume it often, since it significantly reduces the risk of suffering from prostate, stomach and colon cancer, thus helping to expel malignant toxins through urine and feces.
Papaya nutritional properties
Papaya is a very versatile fruit, being ideal to consume at any time of the day. This delicious food has a unique aroma and flavor. It also contains many vitamins and minerals, which provide the aforementioned health benefits, some of these components being the following:
1. Vitamins
It is one of the fruits with more groups of vitamins, such as A, B, C, D, E and K. This superfood helps regulate the nervous and digestive systems and prevents the onset of chronic diseases.
Note: Its nutritional contribution can be obtained from the green or ripe fruit.
2. Minerals
Papaya contains minerals such as calcium, iron, phosphorus, sodium, silicon, and potassium . It helps to regenerate the immune system, protect the skin from the sun’s rays and prevent cancer. In just 100 grams of this food a day, you can get all these nutrients and benefits.
Important: According to a study of the papaya in Costa Rica, it was shown that the fruit has several minerals such as calcium, sodium, nitrogen and potassium, which qualifies it as a very nutritious fruit . (4)
3. Other compounds
In 100 grams of this fruit you can find 44 calories, 30 grams of carbohydrates, 5 grams of fiber and 18 grams of sugar. In addition, it also contains a content of 1 gram of sodium and 2 grams of protein.
You should know: Two servings of papaya represents more than 220% of the recommended daily nutrient intake.
What is the ideal way to eat papaya?
Papaya is so versatile that it offers the opportunity to prepare and consume it in many ways, whether green, ripe or undercooked , being delicious and very beneficial for the well-being of the organism.
However, it is recommended to consume it ripe and fresh in salads, juices, smoothies or as a snack . It is also delicious in desserts, pastas, appetizers and as a garnish.
Tip: A simple and delicious way to consume fresh and ripe papaya is to cut it into pieces by adding oat flakes and flaxseeds. It is excellent for breakfast, as it stimulates digestive functions and provides energy to start the day.
Key Findings
- The papaya is a pear- shaped fruit that is green, pink, yellow, and orange in color.
- It is one of the most consumed natural diuretics and laxatives in the world.
- This fruit regulates insulin levels in the blood and stimulates digestive functions.
- It provides various benefits to the skin , avoiding the appearance of spots and pigmentation.
- It can be eaten cooked or fresh in juices, smoothies and salads.
