Thursday, June 8, 2023

Papaya is not only delicious but also has 10 great health benefits

As a popular and inexpensive fruit, papaya is rich in healthy nutrients.Here are the great benefits that you get when eating papaya.

1. Nutritional value of papaya

According to nutritional composition research, in an average papaya there are about: 120 calories, 30g carbohydrates (including 5g fiber and 18g sugar), 2g protein.

Papaya is also a good source of vitamins and minerals such as vitamin A, vitamin B, vitamin C, vitamin E, vitamin K, folate, magnesium, copper, pantothenic acid…

This fruit also contains alpha and beta-carotene, lutein and zeaxanthin, calcium, potassium and lycopene, powerful antioxidants commonly associated with tomatoes. However, many people do not know besides the nutritional value, what are the health benefits of papaya?

Image by 3centista from Pixabay

Choosing to fortify antioxidants in foods can enhance the overall nutritional quality of your diet. And the most effective, safest way to increase your body’s daily antioxidants is to use foods of plant origin or products made from food ingredients.

2. Eating papaya helps support digestion

Papaya includes papain, an enzyme that assists digestion. Papain can in fact be used as a meat tenderizer.

Papayas are also high in fiber and have a high water content, both of which help prevent constipation and improve the function of the digestive system.

3. May help reduce the risk of disease

Papaya has strong antioxidant effects, which can reduce oxidative stress and aid in reducing the risk of several diseases such as Alzheimer’s, aging and cancer.

Free radicals are reactive molecules produced during the body’s metabolism. They can promote oxidative stress that leads to disease.

Image by Saray Villar from Pixabay

Free radicals can be neutralized by antioxidants, such as the carotenoids contained in papaya. The reduction in oxidative stress is attributed to the lycopene content of papaya and its ability to remove excess iron, a cause of free radical production.

The source of vitamin C in papaya can also strengthen the immune system and protect the body from a variety of diseases and infections.

4. Support to prevent eye diseases

Papaya contains a large amount of nutrients such as: lutein, zeaxanthin, vitamin C and vitamin E, which help protect and prevent eye diseases.

Zeaxanthin, an antioxidant found in papaya, filters out harmful blue light rays, helps protect eyes and may prevent macular degeneration.

5. Eating papaya helps to lose weight

Papaya is low in calories so this fruit is great for weight loss. In addition, the abundant fiber content in papaya will keep you full for longer and will consume fewer calories.

6. Good source of vitamin K for bones

Low vitamin K intake is associated with a higher risk of fracture. When eating papaya, your body will be better supplied with vitamin K. Vitamin K is important for health, as it improves calcium absorption and can reduce urinary calcium excretion. And when the body has enough calcium, the bones will be stronger.

7. Eating papaya helps reduce inflammation

Papaya can also act as a natural pain reliever thanks to the enzyme papain. This enzyme increases the body’s production of cytokines, which are a group of proteins that help regulate inflammation.

Choline is also a very important nutrient found in papaya that helps support our bodies in sleep, muscle movement, learning and memory. Choline also aids in the transmission of nerve impulses, fat absorption, and the reduction of chronic inflammation by maintaining the integrity of cell membranes.

8. Assists in lowering blood sugar

Some studies have found that papaya has a hypoglycemic effect in the body, reducing blood sugar levels. Papaya also has a low glycemic index, can release natural sugar slowly and does not raise blood sugar levels. Therefore, this is also a fruit that diabetics can use.

9. Helps prevent heart disease

The fiber, potassium and vitamin content in papaya keeps your arteries healthy and promotes blood flow, which helps prevent heart disease.

Increasing potassium intake along with decreasing sodium intake is the most important dietary change a person can make to reduce their risk of cardiovascular disease. In particular, papaya is a good choice to supplement potassium.

10. Good for skin and hair

Papaya is rich in vitamin C. This vitamin is necessary for the building and maintenance of collagen, the substance that gives structure to the skin.

Papaya is also great for hair because it contains vitamin A, a nutrient needed for sebum production, which helps keep hair moisturized. Vitamin A is required for the development of all bodily tissues, including the skin and hair.

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Linh Nguyen Quy
Linh Nguyen Quy
I am a Training and Development Manager for Cosmetics From French and Beauty & Lifestyle Blogger. Besides, I have a passion for cooking, traveling, and I am passionate about conveying messages about food and the journey that I have experienced through my articles. I would like to spend less time for culinary and more time at the writing


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