We all know that papaya is a fruit that tastes delicious; sweet without being overly sweet, perfectly juicy and versatile in its use. Fresh ripe papaya is wonderful simply chopped up and eaten with a good squeeze of lime juice. It works well in smoothies and is also a terrific addition to salads either raw or lightly grilled. Green papaya, the papaya before it matures and ripens, is also very popular especially in south-east Asia where it is enjoyed in fresh spicy salads and rice paper rolls.

Aside from its flavour and versatility, papaya is a fruit brimming with health benefits. It contains a great amount of vitamin C and is also a great source of fibre, folate and vitamin A. Papaya also contains enzymes that have shown to ease a wide range of digestive disorders. This enzyme called Papain digests proteins, freeing amino acids the gut can absorb. Next, it blocks the growth of harmful gut bacteria, maintaining a healthy microbiome.

Not only can papain improve digestion, it has also been shown to lower pain, swelling, and inflammation in the body. Papain is also an antioxidant and can help to neutralize excess free radicals that can build up and contribute to a number of chronic diseases.

 

 

Additionally, papaya has been shown to assist with:

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, pumpkin, and carrots.

Cancer

Consuming the antioxidant beta-carotene, found in papayas, may also 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 Biomarkers.

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.

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. .

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 skin.

Nutrition

Papayas are an excellent source of vitamin C and are also a good source of folate, vitamin A, magnesium, copper, B vitamins, alpha and beta-carotene, lutein and zeaxanthin, vitamin E, calcium, potassium, vitamin K, and lycopene, the powerful antioxidant most commonly associated with tomatoes.

 

 

So, are you ready to introduce more papaya into your diet?!

Try our recipe for Papaya Coconut Boats below. These are incredibly simple to make and appeal to both kids and adults alike. Feel free to get creative and fill or top your papaya boats with your favourite nuts, seeds, superfoods and dried fruit. These are best eaten fresh and make sure your papaya is ripe to enjoy the best flavour and health benefits.

 

RECIPE:

Papaya Coconut Boat

Ingredients:

• Half a ripe papaya
• 4 tablespoons of coconut yogurt
• ¼ cup blueberries
• Topping options- goji berries, nuts, seeds, cacao nibs, chia seeds, lime, muesli, figs

Slice the papaya in half and scoop out the seeds

Fill the papaya with the yogurt mixture then top generously with toppings

Enjoy!