Papaya is a tropical fruit with a fantastic, sweet taste and attractive color. The effects of papaya have long been proven through various health benefits, making it a popular fruit.
Let’s find out the top 10 health benefits of papaya in this article!
Contents
What vitamins does papaya have?
Papaya is an excellent source of vitamin C. One medium-sized papaya can provide 224% of the DV – the recommended daily amount. Papaya is a fruit that is high in nutrients and low in calories. How many calories are in papaya? 100g of ripe papaya contains about 43 calories. In addition, the nutritional composition of papaya contains:
Protein: 0.47g
Total fat: 0.26g
Fiber: 1.7g
Sugar: 7.82g
Calcium, Ca: 20mg
Magnesium, Mg: 21mg
Potassium, K: 182mg
Vitamin C, total ascorbic acid: 60.9mg
Thiamine: 0.023mg
Riboflavin: 0.027mg
Niacin: 0.357mg
Vitamin B6: 0.038mg
Folate, total: 37µg
In addition, the effects of papaya also come from the content of B vitamins, vitamin E, beta-carotene, lutein and zeaxanthin, calcium, potassium, and vitamin K. In particular, papaya also contains a lot of lycopene, a powerful antioxidant. good for health. Here we invite you to learn the effects of ripe papaya.
What are the benefits of eating papaya?
The effects of papaya can include: reducing the risk of heart disease, diabetes, and cancer, aiding digestion, and improving blood pressure control, various aspects, including:
1. As a source of antioxidants for the body
What are the benefits of eating papaya? Antioxidants play a role in preventing or slowing down cell damage caused by free radicals. In the list of familiar antioxidants, vitamins A, C, E, and beta carotene are all nutrients that cannot be absent.
- Meanwhile, papaya is a source of all these antioxidants in high concentrations. Carotenoid antioxidants, found in papaya, can neutralize free radicals.
- The function of reducing oxidative stress is attributed to the lycopene content in papaya. Eating papaya has the ability to support the removal of excess iron, limiting the production of free radicals.
2. What are the benefits of eating papaya for people who want to lose weight?
Compared to high-sugar fruits like bananas, cherries, and grapes, papaya is an excellent choice for those following a carbohydrate or sugary diet. Thus, the use of papaya is related to weight loss and weight maintenance.
One papaya contains only about 11g of sugar. For children with obesity or diabetes in adolescence, the effect of papaya at this point is very important.
Besides, papaya also contains very few calories. Specifically, a cup of papaya contains only about 60 calories. Therefore, this will be a great snack to help you feel fuller after the main meal. You can eat papaya as a dessert or make a smoothie with bananas to enhance the nutrition of this drink.
3. Prevent macular degeneration
What are the benefits of eating ripe papaya? Is it good for the eyes? This is a problem that many people care about, especially the elderly and people with vision problems. The answer is that eating papaya is absolutely beneficial for eye health.
Zeaxanthin – a type of antioxidant in ripe papaya – has the ability to eliminate harmful blue light rays. Therefore, nutritionists believe that zeaxanthin plays an important role in preserving vision health while helping to prevent macular degeneration.
4. Preventing asthma
What are the benefits of eating ripe papaya? People with adequate nutrition often have a lower risk of developing asthma than people with poor diets. One of these essential nutrients is beta carotene (commonly found in papaya, apricots, broccoli, cantaloupe, pumpkin, and carrots).
5. What is the effect of ripe papaya in preventing cancer?
Cancer prevention is one of the typical benefits when you want to know what is the effect of eating papaya.
In young men, a diet rich in beta-carotene may help protect against prostate cancer, according to a study published in the journal Cancer Epidemiology and Prevention Biomarkers. In addition, research shows that lycopene in papaya also has the effect of reducing the risk of cancer.
In particular, out of 14 fruits and vegetables with antioxidant properties, only papaya demonstrated anti-cancer activity in breast cancer cells. In a small study in older adults with inflammatory and potentially precancerous stomachs, a fermented papaya preparation was able to reduce oxidative damage.
6. Improve bone health
You will have a high risk of bone fractures if your diet is deficient in vitamin K. Vitamin K has the ability to improve calcium absorption, and at the same time reduce the amount of calcium excreted through urine.
This means the body will retain more calcium to strengthen and rebuild a bone structure. Therefore, the effect of papaya fruit will provide an abundant amount of vitamin K to maintain bone health.
7. Improve diabetes status
What are the benefits of eating ripe papaya? Studies have shown that people with type 1 and type 2 diabetes who eat a high-fiber diet are more likely to improve their condition. As can be seen, papaya is a great choice for people with this disease because small papaya provides up to 3g of fiber – equivalent to 17g of carbohydrates.
8. Effect of papaya: Supports the digestive system
What are the benefits of eating papaya? Papaya contains an enzyme called papain, which aids in digestion. In fact, papain can be used as a meat tenderizer. In addition, this fruit also contains high fiber and water content, which helps prevent constipation, promote regular bowel movements, and maintain intestinal health.
9. Prevent cardiovascular diseases
The fiber, potassium, and vitamin content contained in papaya can help reduce the risk of cardiovascular disease. Increasing potassium absorption and reducing daily salt intake will result in a healthier diet. As a result, you can reduce your risk of cardiovascular disease.
10. Improve inflammation
What are the benefits of papaya fruit? Choline – an extremely important and “multipurpose” nutrient in papaya can help you improve learning and memory.
In addition, this nutrient also contributes to maintaining the structure of cell membranes as well as supporting the transmission of nerve impulses, enhancing fat absorption, and reducing symptoms of chronic inflammation.
Final thought
There are a lot of benefits of papaya so you need to eat 2 or 3 times a week to boost your overall health.
Top News hopes this article can help you learn more about the benefits of papaya and wishes your health in the best condition.
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