Papaya with nutritional values ​​makes many people fascinated

Papaya is a fruit plant, fruit has a unique delicious taste and is popular all over the world. This is a food that is not only sweet in taste but also provides a lot of nutrients, vitamins and minerals for the body. In addition, the substances in this fruit are also used to make cosmetics that many models and actors, including model Molly Sims, are “fascinated”. What magical nutrients does this food contain? Let’s explore the benefits of papaya with with this article.

Papaya is a plant that is grown in many tropical and subtropical regions, its fruit has a sweet aroma that is loved by many people. This type of food can be processed and used even when the fruit is young or ripe into a variety of sweet and savory dishes. This fruit contains a lot of fiber, vitamin A and vitamin C, which supports health protection and prevents many diseases of the eye and digestive tract.

Learn about papaya

Learn about papaya

Papaya is a popular fruit with a delicious taste

Many studies suggest that this fruit is native to tropical America such as Mexico and South America. This fruit was then brought back to the Pacific Islands by indigenous people before being introduced to Hawaii and becoming as popular as it is today. This is a fruit tree and gives fruit all year round with the highest yield from April to June every year. They are commonly grown in warm climates and are exported from tropical and subtropical regions.

Papaya fruit usually has a round, full, elongated shape. When young, this fruit has a green skin, a crunchy hard flesh, and white seeds. When ripe, the pods will turn yellow, the red orange flesh is soft and fragrant, and the seeds turn black. The fruit can be used when young or matured into a variety of dishes.

This fruit is a popular fruit because the price is quite pocket-friendly. However, this food is a rich source of nutrients, minerals and vitamins. They contain a large amount of fiber, vitamin C, vitamins B1, B2 and beta carotene – a precursor of vitamin A. Besides, they also contain many minerals such as potassium, calcium, magnesium, iron and zinc. Therefore, this is a very suitable food for those who need to increase resistance to improve vision.

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This fruit also has many varieties, but the most popular in Vietnam is still red or yellow papaya. Depending on the soil, each region will be suitable for growing papaya varieties with the highest yield and the most delicious taste. Currently, this fruit is sold a lot in markets, supermarkets or fresh food stores.

Nutritional composition in papaya

Nutritional composition in papaya

Young or ripe papaya can be processed into attractive nutritious dishes

This fruit can be considered as a nutritional “treasure” among tropical fruits. According to data from the United States Department of Agriculture (USDA), in 145g papaya contains the following nutrients.

  • Calories: 62
  • Carbohydrates: 16g
  • Protein: 0.7g
  • Fat: 0.4g
  • Fiber: 2.5g
  • Sugar: 11g
  • Sodium: 11.6mg

This fruit is rich in vitamins and minerals. In each serving of papaya can provide up to 88.3mg of vitamin C. Meanwhile, the recommended amount of vitamin C per day in the adult diet is from 75 to 90mg. Therefore, you only need to use about 145g of this ripe fruit to meet the body’s daily vitamin C needs. Besides, this food is also a rich source of vitamin A and especially the carotenoid lycopene.

This ripe fruit contains almost no fat. Accordingly, in 145g of fruit flesh contains less than 1g of fat and protein. Therefore, this is a very suitable fruit to add fiber and nutrients without causing the accumulation of unhealthy fats.

In addition, in this food also contains a lot of folate, copper, alpha and beta carotene, lutein and zeaxanthin, vitamin E, vitamin K and lycopene. These are great substances that help maintain a healthy, stable body as well as help prevent many dangerous diseases.

>>> See more: Little known uses of papaya leaves

The benefits of papaya for health and beauty

The benefits of papaya for health and beauty

Papaya contains many vitamins and minerals that bring practical benefits to the body

With abundant nutrients, vitamins and minerals, papaya is a food that brings many practical health benefits to the body. Regular consumption of this fruit can help keep cells healthy, protecting them from aging and damage with powerful vitamins and antioxidants. They help prevent and aid in the improvement of the following conditions and diseases.

Papaya helps improve skin beauty

Vitamin C is an important precursor that the body uses to produce and rebuild collagen every day. Collagen is an important component needed to ensure the skin is resistant to oxidative stressors that cause aging and lack of firmness, difficult to regenerate. Therefore, the adequate intake of vitamin C helps your skin have the ability to self-repair and regenerate, firm and reduce the risk of aging causing wrinkles. Besides, our bodies also need vitamin C to build strong connective tissues that help heal wounds. Therefore, we should increase the addition of papaya to the diet because papaya is an abundant, healthy source of vitamin C at a reasonable price.

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Papaya helps protect and improve eyesight

Vitamin A is an important substance in improving and protecting vision. Beta carotene is a form of vitamin A found in fruits and foods that we often consume. Although carrots are commonly known as eye foods, studies have shown that the amount of beta carotene in papaya is three times more bioavailable (easily absorbed) than beta carotene. found in carrots or tomatoes.

For patients in the early stages of age-related macular degeneration, adequate beta carotene intake is associated with a reduced likelihood of risk and severity of disease progression. Therefore, consuming foods like papaya is a safe and healthy way to get this nutrient.

Papaya aids digestion

Like most other fruits and vegetables, papaya is a high-fiber food essential for a healthy digestive system. In addition to fiber, this fruit also contains the enzyme papain that helps break down proteins. So, if you often experience indigestion when eating meat-based foods, you can cook meat with this fruit (young or almost ripe), or eat this fruit as a dessert to improve your condition. Digest. In addition, research has shown that the enzyme papain has the ability to support gluten intolerance in humans without negative side effects on the body.

Papaya improves heart health

The fiber in this fruit has the potential to help improve heart health. They increase the feeling of fullness which helps in effective weight control. Consuming enough fiber, especially the fiber found in fruits and vegetables, can reduce the risk of cardiovascular diseases. In addition, this fruit is also rich in potassium, magnesium, and pantothenic acid, which contribute to improving heart health.

Papaya helps prevent cancer

Consuming plant-based foods that are high in fiber like papaya is a healthy diet that helps reduce the risk of cancer. Moreover, this fruit is a combination of vitamins A, C and E with powerful antioxidant effects, which can reduce free radicals and prevent the risk of cancer.

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Papaya reduces the risk of Alzheimer’s disease

Alzheimer’s disease is a degenerative neurological disease that causes brain cells to gradually die. This condition causes problems with a person’s intellect and memory. The exact cause of Alzheimer’s is currently unknown. However, many studies suggest that an imbalance in the body between antioxidants and free radicals – molecules that can damage cells – is linked to this condition. A study showed that fermented papaya extract contains powerful antioxidants that can fight the effects of free radicals, helping to prevent and slow the progression of this dangerous disease.

Some delicious dishes from papaya

Some delicious dishes from papaya

Papaya can be easily transformed into many unique drinks

Ripe papaya

This is the simplest way to eat but retains the full flavor and nutrition of papaya. You just need to peel, remove the seeds and cut the ripe fruit into bite-sized pieces and use immediately. The sweetness of this fruit and its unique flavor make a great dessert or snack for the whole family.

Papaya smoothie

Smoothies from this fruit are nutritious drinks and are very familiar to Vietnamese people. This drink is made by pureeing the simple ingredients of ripe papaya, milk and ice cubes with the amount of sugar to taste. This is a cool, simple drink that brings a lot of energy and nutrition to the body.

Bone marrow papaya soup

This is a dish made from young papaya fruit, the flesh is still hard and not fully ripe. Pork bones washed and stewed soft mixed with the aroma and sweetness of papaya and the pungent taste of black pepper make the dish unique and attractive. You can cook this dish as a soup to supplement nutrition for the whole family in the afternoon meal. However, pregnant women should not eat foods containing young papaya because it will adversely affect the fetus.

In general, papaya is a nutritious food with a delicious, attractive taste. This fruit contains a lot of nutrients, vitamins and minerals for the body. Besides, this food has the ability to support the body to prevent some dangerous diseases such as Alzheimer’s, cardiovascular disease, prevent cancer, improve eyesight and digestive problems.

Reference source

All About Papaya: Nutrition Facts, Health Benefits, Side Effects, How to Eat It, and More. Accessed 9/12/2020

What are the health benefits of papaya? Accessed December 9, 2020

Papaya Nutrition Facts and Health Benefits. Accessed 9/12/2020

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