The papaya is a powerhouse of antioxidants and, as such, must definitely be included in the diet. This humble fruit is known to have anti-cancerous properties (lycopene in papaya can reduce cancer risk), aid digestion, protect the heart, enhance the effects of good cholesterol, good for your skin and may also provide some protection against sunburns. Additionally, if you are on a diet, papaya can prove to be an ideal snack as it is low in calories and high in fibre.

So, let’s check out the impressive nutritious profile of papayas.

The nutritional profile of one papaya

The nutritional profile of one medium-sized papaya (about 152 grams) typically includes the following:

– Calories: 60
– Carbohydrates: 15 grams
– Fiber: 3 grams
– Protein: 1 gram
– Fat: 0 grams
– Vitamin C: 157% of the recommended daily intake (RDI)
– Vitamin A: 33% of the RDI
– Folate: 14% of the RDI
– Potassium: 11% of the RDI

Health benefits of Papaya

Speaking with indianexpress.com, Sameena Ansari, Senior Dietitian and Nutritionist, CARE Hospitals, Hi-Tec City, Hyderabad sharesdthe health benefits of papaya:

1. Nutrient-rich: They are a good source of vitamins A and C, folate, and potassium.

2. Digestive health: The enzyme papain in papaya can assist in digestion and alleviate constipation.

3. Antioxidant properties: Papayas contain antioxidants that help reduce oxidative stress and inflammation in the body.

4. Immune system support: The high vitamin C content in papayas supports immune function.

5. Eye health: The presence of vitamin A and other antioxidants contributes to good eye health.

6. Skin health: The antioxidants and vitamin C in papayas can promote healthy skin and wound healing.

Papaya for weight loss

Papaya can be a good addition to your weight loss diet due to its low calorie and high fiber content. “The fiber helps promote a feeling of fullness, reducing the likelihood of overeating. Additionally, papaya contains an enzyme called papain, which aids in digestion and may contribute to a healthy metabolism,” explained Ansari.

Can diabetics consume papaya?

Diabetic patients do not necessarily have to give up consuming papaya altogether, but it’s important to monitor blood sugar levels and ensure that the fruit is consumed in moderation as part of a balanced diet. “For diabetic patients, it’s generally safe to consume papaya in moderation. As with any fruit, portion control is essential due to the natural sugars present in the fruit. It is advisable for diabetics to consult with a healthcare professional or a registered dietitian to determine the appropriate amount of papaya to include in their diet,” states Ansari.

Is papaya safe for pregnant women?

Eating fully-ripe papaya is generally considered safe for pregnant women. “However, it is advisable for pregnant women to consult with their healthcare provider before making any significant dietary changes or incorporating new foods into their diet,” suggested Ansari.

Things to keep in mind

Below are a few things to keep in mind while consuming papaya, according to Ansari:

– Allergies: Some individuals may have allergies to papaya. If you experience any adverse reactions after consuming papaya, discontinue its consumption and seek medical advice.

– Ripeness: Choose ripe papayas for optimal taste and nutritional content.

– Pesticides: If possible, select organic papayas to reduce exposure to pesticides.

– Interactions: Papaya contains enzymes that may interact with certain medications, particularly blood-thinning medications. If you are taking any medications, consult your healthcare provider to ensure there are no potential interactions.