Introduction
The papaya is the plant species Carica papaya, one of the 21 accepted species in the genus Carica of the family Caricaceae. It was first domesticated in Meso-america, within modern-day southern Mexico and Central America. In 2020, India produced 43% of the world supply of papayas.
Native to tropical America, papaya originates from southern Mexico and Central America.Papaya is also considered native to southern Florida, introduced by predecessors of the Calusa no later than 300 CE.Spaniards introduced papaya to the Old World in the 16th century.Papaya cultivation is now nearly pantropical, spanning Hawaii, central Africa, India, and Australia.
Phytochemicals in Papaya :
Papaya skin, pulp, and seeds contain a variety of phytochemicals, including carotenoids and polyphenols,
as well as benzyl isothiocyanates and benzyl glucosinates, with skin and pulp levels that increase during ripening.The carotenoids, lutein and beta-carotene, are prominent in the yellow skin, while lycopene is dominant in the red flesh.Papaya seeds also contain the cyanogenic glucoside substance namely prunasin.
Nutritional values:
Papayas, raw
Nutritional value per 100 g
Energy :43 kcal
Carbohydrates:10.82 g
Sugars: 7.82 g
Dietary fiber:1.7 g
Fat: 0.29 g
Protein: 0.47 g
Papaya contains Vitamins B1; B2;B3;B5 and B9
as well as Vitamins C;E and K. Papaya contains 61 mg of Vitamin C per 100 grams.
Vitamin C in pineapple is
47.8 mg/ 100 gm
Vitamin C in Papaya is 61.3 mg/100 gm
Vitamin C 1.28 times more in Papaya than Pineapple.
Vitamin A in pineapple is
4.95 mcg/100 gm.
Vitamin A in Papaya is 68.2 mcg /100 gm.
Vitamin A 13.83 times more in Papaya than Pineapple.
Raw papaya pulp contains 88% water, 11% carbohydrates, and negligible fat 0.26 gm and protein 0.47 gm per 100gm . In a 100-gm amount, papaya fruit provides 43 kilocalories and is a significant source of vitamin C (75% of the Daily Value, DV) and a moderate source of Folate/Vitamin B9 (10% DV), but otherwise has low content of nutrients.
Evidence based health benefits of papaya:
•Eating papaya daily
boosts digestive health:
For people with poor digestion, eating papaya on a daily basis is a must.The healing powers of papaya take off the stress on the digestive system and help to metabolize food faster. As papaya contains an enzyme called papain, this helps to break down food faster.
•Papaya is good for stomach:
Papaya is a wonder fruit, if you suffer from stomach problems from time to time.
Papaya contains a natural digestive enzyme called papain ,a proteolytic enzyme. Digestive enzymes help break down the food you eat so that you can properly digest and absorb the nutrients from that food. They also help relieve symptoms such as bloating, constipation, and gas.
We should avoid drinking water after eating papaya:
What's more, papain helps in healing the stomach ulcers and other digestive ailments caused due to excessive hydrochloric acid production in the stomach. Thus, drinking water immediately after eating papaya may take a toll over the digestive system.You should avoid having water for 30 minutes especially after having fruits like orange, kinnow, watermelon, papaya, muskmelon, pineapple, strawberry, mango and cucumber.
•Papaya improves constipation:
Papaya has been shown to improve constipation
and other symptoms of irretable bowl syndrome (IBS). Papaya is advised for people who have constipation or have problem digesting their food. Papaya contains special lubricants and enzymes which helps in cleaning the colon and keeps it healthy.
Papaya can be eaten at night as it acts as a laxative and cleans the colon. However, fruits should be avoided at least 4-5 hours after meals. So if you want to have Papaya at night, plan your dinner accordingly.You can eat Papaya at night as it helps correct constipation due to its laxative रेचन property.Fruits like papaya, orange and plum are great natural laxatives for getting rid of constipation, even in people with a long history of this condition. Fruits for constipation will typically contain large amounts of fiber and water, which speed up intestinal flow and make the formation of stools easier.
•Papaya is good for liver:
Papaya is one of the important dietary sources for carotenoids including β-carotene and lycopene. The liver is the main place for storage carotenoids, the powerful antioxidants from food, and this compound may help scavenge the results of oxidative stress produced in the liver.
Citrus Fruits can clean liver: Fruits like grapefruit, oranges, limes and lemons all boost the liver's cleansing ability. Even consumed in small amounts, citrus fruits help the liver to produce the detoxifying enzymes that flush out pollutants.
•The papaya is a tropical fruit high in vitamins C and A, as well as fiber and healthy plant compounds.It also
contains an enzyme called papain, used to tenderize meat.
•Papaya has powerful antioxidant effects:
This may reduce oxidative stress and lower your risk of several diseases.
•Anticancer properties of papaya:
Early research suggests that the antioxidants in papaya may reduce cancer risk and perhaps even slow cancer progression.The seeds and other parts of the plant have also been used to treat ulcers.
The fruit, seeds, or leaves extracts of papaya have been shown to possess cytotoxic and anti-proliferative activities for a number of cancer cells lines including breast (MCF-7), liver (HepG2) and cervical carcinoma (Hela), lung adenocarcinoma (PC14), oral squamous cell carcinoma (SCC25), pancreatic epithelioid cells.
•Papaya boosts heart health:
Papaya contains 1828 microgram lycopene per 100 gm.Papaya contains 61 mg of vitamin C per 100 grams.
Papaya’s high vitamin C and lycopene content can improve heart health and may reduce your risk of heart disease.Papayas contain high levels of antioxidants vitamin A, vitamin C, and vitamin E. Diets high in antioxidants may reduce the risk of heart disease. The antioxidants prevent the oxidation of cholesterol. When cholesterol oxidizes, it's more likely to create blockages that lead to heart disease.
•Papaya reduces chronic inflammation:
Chronic inflammation is at the root of many diseases.
Papayas are very high in carotenoids that can reduce inflammation.Papaya fruits are considered a good source of carotenoids. Variety and growing location alter the content and bioaccessibility of carotenoids in papayas. Yellow-fleshed papayas contain two major carotenoids: β-carotene and β-cryptoxanthin. Lycopene is the most prominent carotenoid in red-fleshed papayas.It was observed that the β-carotene was significantly high in red fleshed papaya (700 μg/100 g DW) as compared to yellow-fleshed papaya (140 μg/100 g DW).
β-carotene levels ranging from 80.5 to 410.3 µg/100 g were reported among five cultivars of papaya belonging to different locations grown in Hawaii.
•Papaya for diabetics:
Papaya may be a good choice for people with diabetes because of its medium GI(60). Eating papaya might also lower your blood sugar.
Doctors and nutritionists advise diabetic patients to limit the daily intake of papaya to one cup per day, for although it is low in calories, the fruit inherently contains a fair amount of organic sugars and hence should not be ingested in excessive quantities.
Papaya scores 60 on the glycemic index (GI), so it doesn't spike blood sugar too quickly.
•Pregnant women can eat papaya.
Ripe papaya is a good source of vitamin A, B, C, potassium and beta-carotene, which is important during pregnancy for the baby's neurological development. Vitamins in papaya improve immunity, which prevents various infections.
Papaya is a good source of vitamin C, which is important during pregnancy for your baby's development, so if you're a fan of papaya, you can continue eating it. Just be sure to choose ripe papaya as a precaution to keep your baby safe.
•Papaya for weight loss:
Papaya is excellent for weight loss because of its low calorie count. Because the fruit is also a good source of fiber, papaya isn't only physically satisfying — it'll also help you stay full longer. As a result, you may end up consuming fewer calories throughout the day.
Papaya can reduce belly fat:
Tasty and highly nutritious, this fruit is great to include in your diet if you are aiming to cut down that extra fat. Not only does papaya help in reducing the harmful trans fats and lipids, it provides a holistic nourishment, making your body stronger from within. So, don't think much.
For maximum results, people looking to lose weight quickly should consume papaya during breakfast and as a snack, between lunch and dinner. For breakfast, pair papayas with a source of good quality protein and a small amount of healthy fats. Eating papaya as a healthy snack after lunch, helps you stay full for longer.
Papaya aids in periods in women:
Yes, eating papaya during periods is safe and beneficial to health. It induces flow. You must be wondering the best way to eat this fruit. Well, you can eat raw papaya or papaya juice twice a day.
Eating papaya regularly also aids in the contraction of the uterine muscles. The fruit contains carotene in addition to producing heat in the body. This substance stimulates or regulates the body's estrogen hormone levels. Naturally, this causes periods or menstruation to occur more frequently.
So, dear viewers eat papaya, a miracle fruit and stay healthy.
Information compiled by:
Dr. Bhairavsinh Raol
