Papaya is a tropical fruit and has the characteristic of being rich in antioxidants able to express incredible effects on health.
Let’s take a closer look at the main benefits of this fruit.
Nutrients
Papaya is the fruit of the Carica papaya plant. It is native to Central America and southern Mexico, although it is now grown in many other parts of the world.
The fruit is, first of all, interesting for its content of the enzyme called papain able to improve the separation of proteins into amino acids. Not surprisingly, people have used papaya to tenderize meat for thousands of years. Be careful though! The unripe papaya should always be cooked before being able to eat it, this in particular in pregnancy, as the unripe fruit is rich in latex, which can stimulate contractions [1].
Going to see its nutritional values, papaya, about 152 gr, contains [2]:
- Calories: 59
- Carbohydrates: 15 grams
- Fibre: 3 grams
- Proteins: 1 gram
- Vitamin C: 157% of RDI
- Vitamin A: 33% of RDI
- Folate (vitamin B9): 14% of RDI
- Potassium: 11% of RDI
- Traces of calcium, magnesium and vitamins B1, B3, B5, E and K.
Antioxidant effects
Free radicals are reactive molecules created during the metabolism of the body. They are able to create oxidative stress. Antioxidants are compounds capable of neutralizing free radicals [3]. Studies note that fermented papaya can reduce oxidative stress in different circumstances and contexts [4] [5] [6].
Nonetheless, it is believed that an excess of free radicals in the brain is an important factor in Alzheimer’s disease. Several studies have been and are being carried out on this subject [7] [8] [9].
Anti-cancer properties
Research suggests that lycopene in papaya may reduce the risk of cancer [10]. It can also be useful for people being treated for cancer [11]. This seems to be always linked to its antioxidant properties [13]. Further investigations are needed in this respect.
Cardiovascular health
There are several studies showing that fruits rich in lycopene and vitamin C can help prevent heart disease [14] [15]. A positive effect of papaya on good cholesterol levels (HDL) [16] [17] and a reduction in "bad" cholesterol (LDL) has been seen. A better ratio is linked to a reduced risk of heart disease [18] [19].
Improves the digestion
As said, the enzyme papain in papaya can make proteins easier to digest. It is no coincidence that in many tropical cultures papaya is considered a remedy for constipation and other symptoms of irritable bowel syndrome (IBS). This effect has been confirmed in several studies [20] [21] [22].
Conclusions
Papaya, therefore, seems a food not only rich in nutrients and benefits but also extraordinarily good! We can include it in our food plan to accompany the most protein meals, add it as a dessert, maybe with fresh sorbet, or enrich our summer salads!
References
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