10 Benefits of Papaya

10 Benefits of Papaya

Papaya fruit, also known as pawpaw, is one of nature’s gifts to us, courtesy of the tropics. Known for their sweetness and eye-catching color, papaya has had a relatively low-profile in the US until quite recently. However, with the slow-but-steady diversification of the average American diet in recent years, papaya is starting to crop up in the American kitchen more and more.

As well as their flavor and color, papaya are a treasure trove of health friendly vitamins, minerals and nutrients. Fiber-dense papaya is rich in vitamin A, vitamin B (folate and pantothenic acid), vitamin C, magnesium, copper and potassium. Those all add up to some great benefits for your body. 10 health benefits of papaya are as follows:

Papaya Benefit 1: High Fiber content

Rich with insoluble fiber, papaya is a good source of food for helping to keep cholesterol in check, controlling blood pressure, and good bowel health, to include regularity. [1] That same fiber content can also help to keep weight in check. That’s because the fiber helps us to feel fuller for longer, without actually digesting the roughage as it passes through our digestive tract. If we feel fuller for longer then the likelihood is that we won’t eat quite as much.

Papaya Benefit 2: Perfect for Digestive Issues

Papaya contains a nifty compound called bromelain. While bromelain is not well known, it is also found also in pineapple, and proves invaluable to your digestive system. This is because Bromelain helps your body breakdown food more effectively and reduces the risk of gastric conditions such as heartburn. [2] Many people in countries outside of the US have used papaya for years to help with digestive disorders of all types. Some even refer to Payapa as an ancient and invaluable remedy for digestive ailments!

Papaya Benefit 3: Helps Protect Eyes

In addition, Papaya contains the eye-friendly anti-oxidant, zeaxanthin. Zeaxanthin helps to protect the health of the eyes against the development of serious conditions such as age-related macular degeneration and retinopathy. [3]

Papaya Benefit 4: High in Beta Carotene

Another potent anti-oxidant to be found in papaya is beta carotene. Part of the carotenoid family, beto-carotene is an excellent source of vitamin A – vitally important for the health of the eyes, immune system and bones. Papaya has more beta carotene compared to tomatoes and carrots. [4, 5]

Papaya Benefit 5: Loaded with Vitamin C

Papaya is rich in vitamin C, something that is integral to the good health of bones, teeth and the immune system. Arthritis sufferers may also be particularly interested in papaya as early evidence has shown a link between vitamin C consumption and reducing arthritic symptoms. [6]

Papaya Benefit 6: Packed with High Magnesium Content

Papaya is also a good source of magnesium. Ensuring sufficient magnesium levels is important for the body in terms of energy production, glycolysis, healthy nerves and cellular health. [7] Magnesium has also been linked to better sleep.

Papaya Benefit 7: Anti-Inflammatory Benefits

Courtesy of its range of antioxidants, such as papain, papaya also offers potent anti-inflammatory benefits as well. [8]

Papaya Benefit 8: High in Potassium

Papaya also contains potassium, which is vital for the body in helping to maintain healthy blood pressure, good muscle health and stopping the development of kidney stones. [9]

Papaya Benefit 9: Great During Pregnancy

Pregnant women can benefit from the vitamin B / folate content of papaya. Studies have shown how folate can help prevent birth defects in unborn babies. [10]

Papaya Benefit 10: Contains copper

Papaya also contains copper – a vital trace element that your body needs to maintain healthy red blood cells. [11]


The good news is that you can easily work papaya into your daily diet, and you should really consider it. While it’s great in a salad, you can also enjoy it “neat” and ready to go. Some like to add a little lemon or lime to balance out the sweetness of papaya. Alternatively, many people just simply blend papaya into their favorite smoothie.



References

[1] - https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/factsheets/Dietary_Fiber.pdf
[2] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4998156
[3] - https://www.allaboutvision.com/nutrition/lutein.htm
[4] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139236
[5] - https://www.ncbi.nlm.nih.gov/pubmed/23931131
[6] - https://www.ncbi.nlm.nih.gov/pubmed/15194581
[7] - https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional
[8] - https://www.ncbi.nlm.nih.gov/pubmed/5918751
[9] - https://www.ncbi.nlm.nih.gov/pubmed/23674806
[10] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3218540
[11] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421513