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Papaya has long been regarded as containing healing properties, as both the fruit and its leaves are used in traditional medicinal practices across the world. While more studies must be conducted to determine the benefits of papaya leaves, modern science backs the papaya fruit’s anti-carcinogenic and antidiabetic properties.
The fruit is rich in vitamins and minerals, and there is clinical evidence to suggest that it has a role to play in boosting your immune system. Similar to pomegranate, grapefruit and cantaloupe, papaya is a delicious tropical fruit rich in antioxidants, vitamins C and A, and also contains some fibre.
According to Dr Orlando Thomas, medical doctor and functional medicine practitioner at Thomas Medical and Shockwave Centre, papaya’s potent antioxidant qualities are known to reduce inflammation, benefit people with diabetes, and may even have the potential to prevent the onset of cancer. Combined with the fruit’s hydration properties, papaya also offers benefits to skin health, helping to keep your skin looking radiant and youthful.
“The nutrients in papaya may have a range of health benefits. They may help protect against a number of health conditions. Some of the organic compounds present in papaya may help prevent inflammation and oxidative stress in age-related eye diseases, such as macular degeneration. One of these compounds, called lycopene, may help protect the retinal pigment epithelium, a part of the retina essential for healthy vision, against inflammation and oxidative stress,” Dr Thomas said.
ANTICANCER EFFECTS
Papaya also contains carotene, a compound that gives the papaya its distinctive orange colour. Carotene has links to vision improvement and the prevention of night blindness.
Many of the compounds present in papaya, such as lycopene, zeaxanthin and lutein, may have anticancer effects. In fact, a 2022 review noted that some studies have shown that lycopene has anticancer properties, particularly against prostate cancer. More research is necessary, however, to determine the recommended doses.
Additionally, eating a diet rich in fruits and vegetables can help to reduce the risk of cancer. Generally, plants with the most colours –dark green, yellow, red, and orange–have the most nutrients.
“Papaya is high in fibre and water content, which help prevent constipation and promote regularity and a healthy digestive tract.It is also high in potassium, which can be beneficial for those with high blood pressure,” Dr Thomas said.
An increase in potassium intake, along with a decrease in sodium intake, is the most important dietary change someone can make to reduce their risk of cardiovascular disease.
“Papaya is also great for hair because it contains vitamin A, a nutrient necessary for sebum production, which keeps hair moisturised. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Adequate intake of vitamin C, which papaya can provide, is necessary for the building and maintenance of collagen, which provides structure to the skin,” Dr Thomas said.
Papaya is a common food and is safe to eat when ripe.
However, unripe papaya contains papaya latex, which contains an enzyme called papain. Taking large amounts of this enzyme could damage the oesphagus, but this risk is low when consuming ripe papaya.
Additionally, people with a latex allergy may also be allergic to papaya, so they may need to exercise caution around the fruit, and products containing papaya.
HOW TO EAT PAPAYA
When choosing or eating papaya, it is best to look for fresh papayas with soft, reddish-orange skins.
You can simply cut it in half, scoop out the seeds, and enjoy. The seeds of the papaya are edible but have a bitter, peppery taste. Using a spoon, it is possible to scoop out the soft flesh of the fruit.
Papaya is a soft, versatile fruit, meaning it may be incorporated into many recipes. You can consider the following simple methods of preparation:
• Make a tropical fruit salad with fresh papaya, pineapple, and mango.
• Muddle papaya into a glass of lemonade, iced tea, or water for a burst of fresh, fruity flavour.
• Make a fresh salsa with papaya, mango, jalapeño, red peppers, and chipotle pepper. Use as a topping for fish tacos.
• Add a few slices of frozen papaya to smoothies. Combine with pineapple juice, half a frozen banana, and Greek yoghurt for a sweet tropical treat.
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