Nutritional facts for papaya:
- 2.7 g dietary fiber
- 31 milligrams (mg) calcium
- 33 mg magnesium
- 286 mg potassium
- 0.13 mg zinc
- 95.6 mg vitamin C
- 58 micrograms (mcg) folate
- 1,492 international units (IU) vitamin A
- 0.47 mg vitamin E
- 4.1 mcg vitamin K
- Trace amounts of calcium, magnesium and vitamins B1, B3, B5, E, and K.
Papayas also contain healthy antioxidants known as carotenoids — particularly one type called lycopene.
Health benefits of eating papaya:
The nutrients found in papaya are thought to have a range of health benefits. They may help protect against a number of health conditions.
Age-related macular degeneration
Zeaxanthin, an antioxidant found in papaya, filters out harmful blue light rays.It is thought to play a protective role in eye health, and it may ward off muscular degeneration. However, a higher intake of all fruits has been shown to decrease the risk of and progression of age-related macular degeneration.
Asthma prevention
The risk of developing asthma is lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, contained in foods like papaya, apricots, broccoli, cantaloupe, and carrots.
Cancer
Consuming the antioxidant beta-carotene, found in papayas, may reduce cancer risk. Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study published in the journal Cancer Epidemiology and Prevention Biomarker.
Bone health
Low intakes of vitamin K have been associated with a higher risk of bone fracture. Adequate vitamin K consumption is important for good health, as it improves calcium absorption and may reduce urinary excretion of calcium, meaning there is more calcium in the body to strengthen and rebuild bones.
Diabetes
Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels, and people with type 2 diabetes may have improved blood sugar, lipid, and insulin levels. One small papaya provides about 3 grams of fiber, which is equivalent to just 17 grams of carbohydrates.
Digestion
Papayas contain an enzyme called papain that aids digestion; in fact, it can be used as a meat tenderizer. Papaya is also high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract.
Heart disease
The fiber, potassium and vitamin content in papaya all help to ward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.
Inflammation
Choline is a very important and versatile nutrient found in papayas that aids our bodies in sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
Skin and healing
When used topically, mashed papaya appears to be beneficial for promoting wound healing and preventing infection of burned areas. Researchers believe that the proteolytic enzymes chymopapain and papain in papaya are responsible for their beneficial effects. Ointments containing the papain enzyme have also been used to treat decubitus ulcers (bedsores).
Hair health
Papaya is also great for hair because it contains vitamin A, a nutrient required for sebum production, which keeps hair moisturized. 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 needed for the building and maintenance of collagen which provides structure to the skin.
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