Papaya has long been thought to have healing properties. To this day, both the fruit and leaves are used in traditional medical practices around the world.
Although more research is needed to elucidate the benefits of papaya leaves, modern science supports the anti-carcinogenic and anti-diabetic properties of papaya fruit. Fruits are rich in vitamins and minerals, and there is clinical evidence that they play a role in strengthening the immune system.
What health benefits does papaya have? Two nutritionists explain everything you need to know about this nutrient-rich and healthy fruit.
Is papaya good for health?
Like pomegranates, grapefruit, and cantaloupes, “papaya is a delicious tropical fruit that’s rich in antioxidants, vitamin C, and vitamin A, and is also high in dietary fiber,” says a registered dietitian and nutrition site Happy. says Jenna Werner, registered dietitian and owner of . strong health. “Eating fruits as part of a healthy diet is recommended and choosing to consume papaya is a good decision,” she says.
According to research, papaya’s powerful antioxidant properties are known to reduce inflammation, help diabetics, and may even prevent the development of cancer. Combined with the fruit’s moisturizing properties, papaya also offers skin health benefits, helping to keep your skin looking radiant and youthful, according to Healthline.
What nutrients does papaya have?
Antioxidants in papaya, such as vitamin C, vitamin E, beta-carotene, and lycopene, act as “buffers that reduce cell damage,” says Maya Ferrer, R.D., R.D., CDN. To tell. Slate’s podcast “Well, Now.” Studies have shown that consuming papaya reduces oxidative stress and improves immune function.
Additionally, “Papaya contains papain, an enzyme thought to support digestive health.” This fiber also increases the production of short-chain fatty acids, which are thought to have positive effects on digestive health as well as overall body health, she says.
Papaya is also a good source of potassium, Ferrer says. One study concluded that for people suffering from high blood pressure, eating potassium-rich foods can help lower blood pressure.
How often can you eat papaya?
“As with most dietary recommendations, a healthy and safe amount [of papaya] is an individual recommendation,” Werner says. In general, if you’re not allergic to papaya and you enjoy eating it, incorporating it into a balanced, varied diet is “a great way to get nutrients,” she says.
A medium-sized papaya, weighing about 275 grams and containing about 119 calories, contains 4.7 grams of fiber, according to WebMD. According to the U.S. Food and Drug Administration, the recommended daily fiber intake for adults is at least 28 grams, and one cup of 1-inch-thick papaya slices contains 11.3 grams of sugar. According to Healthline, this fruit ranks in the mid-range on the glycemic index scale compared to other foods. Therefore, if you have diabetes, eating a normal amount of papaya is unlikely to cause your blood sugar levels to spike.