Papaya : Nutrition and Benefits

Papayas have a high nutritional value and are a wonder fruit for those suffering with diabetes. Here’s all that you need to know about PaPaYas!

Papaya Nutrition and benefits

 

Papaya’s are just incredible. These orangey-yellow fruits are replete with nutrition, taste and make for a healthful snack if you are aiming at loosing weight. Many of us grow up disliking papayas because of their bitter under the skin taste but otherwise they are sweet, juicy, mushy and rich in nutrients like Vitamin C, E, Potassium and calcium.

Not just the fruit but the papaya leaves and seeds are also considered extremely beneficial and used for their medicinal properties. Leveraging it’s benefits for skin and hair, the cosmetic industry extensively uses papaya extracts to manufacture it’s variants of facial creams, moisturisers, face packs, shampoos, cleansing foams etc..

The fruit itself can be consumed either raw or ripe. It is used for making some tasty recipes like milkshakes, salads, breads/ parathas, curries, cakes, sauces, kebabs …. The list is endless and slurpy !!

Let’s have a look at the nutrition provided by a typical serving of 100grams of Papaya: 

PAPAYA NUTRITION CHART

Amount per 100 gms
40 Calories
Carbohydrates 9 gms
Proteins 0.60 gms
Fats 0.10 gms
Sugar 5.9 gms
Vitamins Vitamin C, A (Major)
Vitamin E, K (Minor)
Minerals Magnesium, Potassium (Major)
Calcium, Iron, Zinc  (Minor)

The Benefits

  • Papaya’s are a storehouse of antioxidants like beta-carotene and Vitamin C that make them great for the skin. Their consumption and application can help fight wrinkles and sun related skin damage thus, helping in making the skin look younger and radiant.
  • Antioxidants in papaya promote hair growth and help in treating hair loss caused due to dandruff.
  • Papaya’s help boost immunity. The Vitamin C in papaya helps in repair and maintenance of body tissues, bones and cartilage.
  • The fruit contains Vitamin K as well which along with vitamin C helps in prevention of arthritis and maintenance of body’s bone health.
  • If you are stressed, then grabbing a bowl of papaya might help because it has potassium and vitamin C that regulates cortisol (the stress hormone) and keeps the blood pressure in check.
  • Along with vitamins and antioxidants, Papaya’s high fibre content helps in controlling cholesterol build up in the arteries. Hence, aiding in prevention of heart diseases.
  • High fibre, high antioxidant and low sugar content make papayas suitable for those with diabetes. In fact, they help in improving blood glucose and insulin levels.
  • Papayas contain choline that gives them their anti-inflammatory properties.
  • Fibre, high water content and the presence of an enzyme called papain make papayas great for supporting digestion and preventing constipation. The enzyme papain aids in the digestion of proteins.
  • They have low carbohydrate, protein and fat content but are highly fibrous which makes them a great food for weight loss. The low sugar content despite being sweet also, contributes to this.
  • Papayas contain carotene that helps in regulating hormones and periods.

The Disadvantages

  • It’s best avoided if one is pregnant or preparing for conception because of the presence of papain and latex (raw and half ripe papaya have more latex) that might weaken the foetus and induce early labour in case of pregnancy.
  • Though good for digestion, eating too much papaya, can actually cause an upset stomach.
  • Eating too much papaya for a long time can cause a temporary phase of infertility in both men and women that goes away once the consumption is stopped. So, a moderate intake is advised.
  • Papaya is rich in Vitamin C. Too much consumption can cause an excess that might lead to kidney stones.
  • Papain can cause allergies to some like swelling, rashes and headache. Eating too much of it can also, lead to asthma.
  • It might interfere with medications for diabetes and heart diseases. Hence, it’s best to consult a doctor before going on a papaya eating spree.

Best Time to Eat 

Empty stomach or 30-45 minutes before any meal.

Recipes

Papaya MilkShakes, Smoothies, Curries, Parathas, Salads, Sauce, Barfi/Sweets

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