Papaya Nutrition

Carica papaya is native to Central America and Mexico. Though the Carica papaya looks like a tree, it is actually a herbaceous perennial. Today it is grown in almost all tropical regions in the world. Carica papaya is a fast growing plant that can reach a height of about 5 to 10 meters, with large, lobed leaves that appear from the upper part of the stem. The flowers are fleshy and waxy, and have five petals. Some papaya plants produce bisexual flowers, while others can produce only male or female flowers. However, many plants can also produce both the male and female flowers.

Papaya fruit is either spherical or pear shaped. There are mainly two varieties of papayas, Hawaiian and Mexican. The Hawaiian variety can be identified by their bright yellow skin, and equally bright orange or pinkish flesh, when it is ripe. The Mexican variety has yellow to orange or pinkish flesh. The ripe papayas are eaten raw and they are very sweet and juicy with a musky flavor. For its delicious taste, once it was called, 'fruit of the angels' by Christopher Columbus. In addition to the delectable taste, it is a source of great many essential nutrients.

The Goodness of Papaya

This fruit is considered as one of the richest sources of vitamin C, even surpassing the citrus fruit orange in this regard. However, vitamin C is not the only nutrient, it is known to contain. This fruit is also rich in vitamin A, E, B and antioxidants like, carotene, zeaxanthin and flavonoids. Even several important minerals like, potassium, magnesium, calcium and iron are found in papaya. 100 gm of raw papaya usually contains about 9.8 g carbohydrates, 5.9 g sugars, 1.8 g fiber, 0.6 g protein, 61.8 mg vitamin C, 0.9 mg vitamin E, 284 IU of vitamin A, 24 mg calcium, 10 mg magnesium, 257 mg potassium, 5 mg phosphorus and about 0.10 mg of iron. About 140g of papaya can provide 55 calories. Apart from these, it contains the proteolytic enzymes, papain and chymopapain, which can break down proteins to amino acids. This is the reason why papaya is widely used for tenderizing meat.

Why You Should Eat Papaya?

With so many essential nutrients, this fruit whether ripe or raw can promote our health and general well-being by boosting the immune, digestive and cardiovascular system. It is more commonly used to aid digestion and preventing some common problems like, indigestion and bloating. This is because, it contains the enzymes papain and chymopapain that can digest protein and convert it into amino acids. Additionally, it can contain high amount of dietary fiber, that too can promote digestive health.

It can prove beneficial for cardiovascular system as well. As mentioned already, it is a good source of vitamins, A, C and E, all of which are powerful antioxidants, which can prevent the oxidation of cholesterol. Oxidation of cholesterol is considered as one of the important contributory factors for plaque formation within the blood vessels, which in turn can increase the risk for strokes and heart attacks. The antioxidants found in it can boost the immune system and improve its ability to fight infectious agents. The antioxidants can also protect the cells and tissues from oxidative damage caused by the free radicals.

It has anti-inflammatory properties, for which it can be effective for relieving inflammation. This medicinal property can be attributed to the enzymes and antioxidants present in papaya. The enzyme papain, if applied topically has been found to treat cuts, rashes and minor burns quite effectively. Even individuals with inflammatory conditions like, osteoarthritis and rheumatoid arthritis can benefit from it, due to its high vitamin C and E content. Studies have found that vitamin C may also provide protection against diseases like rheumatoid arthritis.

It can be eaten in various ways. The ripe ones can be eaten raw, after removing the skin and the seeds, while the unripe papayas can be cooked to make excellent curries. They can also be added to salads. However, to retain its nutritional benefits, make sure that you do not peel the skin too deeply, as the enzyme papain is found to be present very close to the skin.