15 Reasons to Eat More Papaya + Healthy Papaya Recipes
Deliciously sweet with musky undertones and a soft, butter-like consistency, it is no wonder the papaya is reputably called the "fruit of the angels". Once considered quite exotic, they can now be found in markets throughout the year.
1. Low Glycemic Load
Even if the glycemic index of papaya is medium (60), it has huge potential benefits which makes it super healthy to consume. This is because the glycemic load of papaya is only 6.4 for 1 cup of papaya (140 grams) which falls under low glycemic load range fruit.
2. Good for Weight loss
Fruits and vegetables is an important part of a diet when you want to lose few kgs. As 1 cup of papaya is estimated to provide around 44 calories, it is a much better choice over fried snacks. Incorporating papaya in your diet will give you a feeling of fullness since it has good amount of fiber. Thus proven to be a good choice for weight watchers.
3. Safe for Diabetics
The question is even if the glycemic index of papaya comes under medium range how this fruit is beneficial for diabetics? This is because the glycemic load of the fruit is just 6.4 for 1 cup of papaya. It is very important to understand the distribution of carbohydrates throughout the day so that your blood sugar doesn’t fluctuate. If you don’t have enough time for lunch then you can try Papaya Orange Smoothie which is a wholesome smoothie and is sure to sustain you until lunch.
4. Low Carb
Papaya is low in carbs and therefore does not raise blood glucose levels. One cup of papaya cubes has only 10 grams of carb. Perfect food for a healthy life style.
5. Relieves Constipation
Papaya contains a special enzyme called as papain which is a very powerful digestive aid, helps in detoxifying the body. Papaya promotes digestive health as it acts as a laxative and helps to overcome constipation. Papaya puree has been found to be very effective in treating constipation therefore can also be given to elderly who suffer from recurrent constipation (1). Although whole fruit is best, you can also enjoy it as papaya juice, provided you make it in a juicer and do not strain it. You need to have at least 1 – 1 1/2 cups of juice or more to get relief from constipation.
6. Reduces Fatigue
About 31.81% of Recommended Daily Allowance of Riboflavin (Also known as Vitamin B2) comes from 1 Cup Papaya Cubes. Vitamin B-2 helps in breaking down of the macronutrients -- protein, carbohydrate and fat. Riboflavin, in the form of FAD, helps your body break down fats and carbohydrates into energy. Other B-vitamins like thiamine, niacin, pyridoxine and folate are also present in papaya that are involved in energy metabolism reactions in our body.
7. Prevents Night Blindness
Papayas are rich in flavonoids like beta carotene, lutein and zeaxanthin which keeps the membranes of the eyes healthy and prevents its damage. It helps to prevent deterioration of the eye as one gets older and prevents night blindness. Sadly in India, poor rural families who don't get enough fruits like papaya have high incidence of night-blindness. This is easily preventable if yellow-orange fruits and vegetables like papaya and carrot are regularly included in the diet. A study conducted on beta-carotene showed that it reversed retinal dystrophy (2).
8. Glowing Young Skin
The high vitamin C and antioxidants in papaya makes it an anti-ageing fruit. Have 1 to 2 big slices of papaya daily to get a soft and smooth skin. Papaya puree applied on skin or papaya slices rubbed on face, acts as a skin cleanser and helps to get a glow on the face. It is also rich in vitamin C, which helps in the formation of collagen and improves skin health. Try Papaya Pear and Yoghurt Smoothie for a healthy glowing skin
9. Protects against sunburn
There is evidence that beta-carotene present in yellow orange fruits and vegetables like papaya and carrot protect the skin against sunburn (solar erythema) by increasing the basal defense against UV light-mediated damage (3).
10. Healthy Hair
Vitamin A from papaya is utilized in the production of sebum, a compound necessary for our body to keep our hair smooth and lustrous.
11. Good for Blood
Papaya is high in Folate or folic acid, which is important for rapid growth and multiplication of RBC’s and WBC’s in the bone marrow. 1 Cup Papaya cubes has 85.26 mcg of folic acid which is 46.89% of Recommended Daily Allowance and is good to have before and during pregnancy as the requirements increase. Recipes like and Tomato Orange Carrot and Papaya Juice give a good dose of B-vitamins like thiamine and folate which are crucial for pregnancy.
The enzyme papain in papaya is known to relive the arthritis pain. Research has shown that papain is useful in reducing inflammation and pain and may be better than some anti-inflammatory drugs (4).
13. Enhances Immune System
It is also known to enhance your immune support and helps build a shield against common infections. About 1 cup of Papaya cubes provide 498.75% of your recommended daily allowance of Vitamin C. The Vitamin C enables your body to process WBC (white blood cells) provided you have the correct amount each day. This will boost your immunity. Carotenoids have been linked with the enhancement of immune system (5).
14. Protects Against Heart Diseases
Being rich in Vitamin A and Vitamin C, it helps to protect against heart diseases by oxidizing the excess Cholesterol. Papaya and Apple Frappe is a heart friendly drink as it gives you ample of antioxidants.
15. Cancer Protective
A whole lot of antioxidants and flavonoids present in papaya together aid in preventing from undergoing free radical damage and thus prevents cancer (6).
So get set to select that most yellowish-orange papaya with a tint of green and welcome health.
Nutrition Information for Papaya, Papita
Nutritional Information for One Cup Papaya Cubes
One Cup Papaya Cubes is 140 grams.
RDA stands for Recommended Daily Allowance.
0.84 grams of Protein
10 grams of Carbs
0.14 grams of Fat
199.5 mg Vitamin C = 498.75% of RDA (about 40 mg)
85.26 mcg of Folic Acid = 46.89% of RDA (about 200 mcg)
0.35 mg of Vitamin B2, Riboflavin = 31.81% of RDA (about 1.1 mg)
932.4 mcg of Vitamin A = 19.42 % of RDA (about 4800 mcg)
1.12 grams of Fibre = 4.48% of RDA (about 25 grams)
15.40 mg of Magnesium (Mg) = 4.4% of RDA (about 350 mg)
23.8 mg of Calcium (Ca) = 3.96% of RDA (about 600 mg)
0.05 mg of Vitamin B1, Thiamine = 3.84% of RDA (about 1.2 to 1.5 mg)
0.70 mg of Iron (Fe) = 3.33% of RDA (about 21 mg)
18.2 mg of Phosphorus (P) = 3.03% of RDA (about 600 mg)
3.62 mcg of Vitamin K = 3.01% of RDA (about 120 mcg)
0.05 mg of Vitamin B6, Pyridoxine = 2.50% of RDA (about 2 mg)
0.28 mg of Vitamin B3, Niacin = 2.33% of RDA (about 12 mg)
96.6 mg of Potassium (K) = 2.05% of RDA (about 4,700 mg)
0.11 mg of Zinc (Zn) = 1% of RDA (about 10 to 12 mg)
8.40 mg of Sodium (Na) = 0.44% of RDA (about 1902 mg)