Benefits of Papaya

Papaya (pawpaw)

Papaya (Carica papaya) is a tropical fruit enriched with Vitamin C and Vitamin A and also have many other medicinal & healthy values. Papaya cultivation had its origin in South Mexico and Costa Rica. Total annual world production is estimated at 6 million tons of fruits. India leads the world in papaya production with an annual output of about 3 million tons. Other leading producers are Brazil, Mexico, Nigeria, Indonesia, China, Peru, Thailand and Philippines.

Papaya has its high demand due to its many health benefits, including protection against heart disease, reduced inflammation, very good aid in digestion, and boosting your immune system

Scientific Name – Carica papaya.

Nutritional contents of papaya.

• Vitamins: A, C, E, B complex vitamins, folate, and vitamin K
• Minerals: Magnesium, potassium, calcium, phosphorous, iron, manganese, and copper
• Other nutrients: Fiber, carotenoids, lutein, zeaxanthin, and lycopene
• Enzyme: Papain, which can help treat allergies, traumas, and sports injuries

An average sized papaya contains below nutrients.

Types of Papaya.

There are many types of papaya found across the globe, depending on the different regions, and varieties with different flesh colors. below are the most common among them.

• Coorg Honey Dew: Also known as Madhubindu(Madhu – Honey, dew – bindu), this variety is grown for table use and processing, and has greenish-yellow oblong-shaped fruits with orange flesh. This variety is found majorly in southern part of India.

• Pusa Dwarf: A dioecious variety with medium-sized oval fruits.  the name is because of the size of the plant which are shorter and grow on average of 3 to 5 feet majorly.

• Pusa Giant: A vigorous and sturdy plant which is hybrid variety of papaya which is grown in Bihar(India) mainly that can tolerate strong winds. 

• Pusa Majesty: A gynodioecious line that is tolerant to viral diseases and root knot nematodes. It was developed through conventional breeding in Pusa, Bihar, India. 

•  Pusa Delicious: A gynodioecious line with medium-tall plants that starts yielding 8 months after planting. Pusa Delicious papaya plants are healthy and grow well in well-drained, well-watered soil.

• Washington: A table purpose variety with round to ovate fruits that are medium-large in size with few seeds.The Washington variety of papaya is a medium-large, round to ovate fruit with a bright yellow skin when ripe.The average weight of a Washington papaya is 1.5–2 kg.

• Ranchi: A variety that is popular in south India. the name is followed due to its origin from the city Ranchi which is currently in jharkand state of India. The fruit has a sweet, yellow pulp. this Papaya trees grow best in well-draining loamy soil.

• Red papaya: In terms of popularity and cultivation, the red lady is the most popular hybrid variety of papaya in India. The inside of the fruit is orange-red, as its name suggests. The term red lady comes from the red flesh of the mature fruit.

• Yellow papaw: A variety with yellow flesh. The skin of the papaya will slowly start to turn from green to yellow as it begins to ripen hence the name yellow pawpaw.

• Maradol, Sunrise, and Caribbean Red:  Maradol papayas are large, oval-shaped fruits with dark green skin that turns yellow when ripe. The flesh is salmon-pink or red, firm but soft, and has a musky scent. The seeds are small, round, shiny, and black. this are are commonly grown in Mexico.

Healthy Benefits of Papaya

1) Benefit for Heart health: Papaya contains antioxidants like vitamin A, vitamin C, and vitamin E that may help reduce the risk of heart disease and stroke, protecting the cardiovascular system. Papaya is also high in fiber, which can help lower HDL cholesterol.  also Prevent the oxidation of cholesterol, which can lead to blockages and heart problems.

2) Good for Digestion: Papaya contains the enzymes papain and chymopapain, which help break down proteins and improve digestion. Papaya can help prevent constipation and promote good bowel movements.  The seeds, leaves and roots are also used to treat ulcers in animals and humans

3) Helps for healthy Skin and hair: Papaya can help with acne control, wrinkle reduction, melasma treatment, hair conditioning, hair growth, and dandruff control. The vitamin C and lycopene in papaya protect your skin and may help reduce these signs of aging. The powerful antioxidants in papaya can help your skin recover from sun damage and may defend against wrinkling.

4) helps for Cancer prevention: Papaya contains lycopene, a phytonutrient that gives papaya its orange color and has anti-cancer properties. Lycopene is a natural pigment found in red and orange foods. Tomatoes, watermelon, and papaya are good sources of lycopene. Some experts believe that eating more lycopene reduces the risk of prostate cancer, but some research has been inconclusive.

Among 14 fruits and vegetables with known antioxidant properties, only papaya demonstrated anticancer activity in breast cancer cells.  Papaya work by reducing free radicals that contribute to cancer.

5) Provides good Immune system: Papaya can enhance the immune system.Eating foods high in vitamin C can help boost your immune system, allowing the body to fight off bacterial and viral illnesses. Papaya has a good amount of this antioxidant. Papaya is also a good source of vitamin A, which is important for a healthy and functional immune system.

6) Helps for Blood sugar regulation: Papaya can help regulate blood sugar levels. Papaya has a low glycemic index (GI) of 60, which means it doesn’t cause significant blood sugar spikes. Papaya contains flavonoids that help regulate blood sugar levels. it provides a hypoglycemic effect, a condition where your blood sugar level is lower than the expected normal.

7) Reduces Inflammation: Papaya’s enzymes can help reduce inflammation. Both papain and chymopapain also help reduce inflammation. They may help ease acute pain, like that from burns or bruises, and might help with chronic inflammatory conditions such as arthritis and asthma. Papayas are very high in carotenoids that can reduce inflammation.

8) Supports Bone health: Papaya contains vitamin K, which improves calcium absorption. Vitamin K is important in maintaining good bone health and adequate intake is required to improve the absorption of calcium and reduce urinary loss of calcium as well. 

9) Reduces Cold symptoms: Papaya can help decrease the length and severity of cold symptoms. Papaya contains beta-carotene and vitamins C and E, which can reduce inflammation and help with colds, coughs, and asthma.

10) Improves Platelet count  Papaya leaves play a crucial role in fighting dengue, papaya leaves are beneficial for increasing the platelet count for dengue patients. many medical suppliers use papaya leave to produce anti dengue tablets.

Papaya Dishes

• Papaya Bowl –  papaya is best to eat directly after your meal or on empty stomach. which gives you all nutrients.

• Papaya smoothie – The combination of papaya with milk, vanilla, and ice takes advantage of the fruit’s fragrance and sweetness, similar to mango.

• Papaya desert –  Cook papaya cuts with ghee, sugar/jaggery , milk powder, cardomom for an exotic sweet papaya desert like cake.