Top 10 nutritional benefits of papaya fruit to human health.

 

 

Papaya (Carica papaya) is rounded-oval fruit with smooth thin skin. Ripen papaya fruit have yellow skin, sweet flesh that tends to turn from yellow-orange to salmon pink, inside of this fruit there is a cavity containing with black seeds. Papaya fruit rich in vitamin C, vitamin A, folate, potassium, calcium, etc. 

In this paper we will focus on the nutrients that are found in this fruit as well as their nutritional benefits in our body. 

                      PAPAYA FRUIT

Nutrients content of 1 cup(140g)

Kilocalories	50 calories
Water percentage	89%
Fibers	2.5g
Vitamin C	87mg
Vitamin A	398IU
Niacin	0.5mg
Potassium	360mg
Calcium	34mg

Ref, United state Department of Agriculture(USDA)

Top 10 nutritional benefits of papaya fruit to human health.

1. It’s importance in management of constipation: constipation is common gastrointestinal disorder in all age groups of people, prolonged (delayed treatment) of constipation lead to hemorrhoids. Papaya fruit is very importance in management of constipation because it contains with more water and fibers which is needed to facilitate bowel movement and protect intestinal wall obstructions.

2. Papaya as source of vitamin C: papaya is excellent source of vitamin C, one cup of papaya contains with 87mg of vitamin C. This vitamin plays many function in our body, some of these functions are include; Antioxidants, prevent the damage of cells and tissues, Iron absorption, boost immune system functions, maintaining healthy skin, etc. 

3. Papaya is good source beta-cryptoxanthin: β- cryptoxanthin is carotenoid that found in different kinds of fruits, it plays several functions in the body such as anti-oxidant, cell to cell communications, anti-cancer, anti-inflammation and it is main precursor of vitamin A.

4. Papaya is a good source of vitamin A: vitamin A is very important in our body, plays several function such as promoting good eyesight, cell differentiations, helps immune system working properly. Consuming fruits like papaya, carrot and other food rich in vitamin A prevent birth defect and reduce risk of infertility in all genders.

5. Papaya is good source of potassium: 1 cup of papaya provide 360mg of potassium. Very essential mineral in our body, potassium plays main functions such as impulse transmission, electrolyte balance, reduce risk of getting hypertension and is used for management of this chronic disease, it used in muscle contraction, etc.

6. Papaya as source of calcium: consuming calcium is good to your bone health, and to perform many essential functions in your body such as muscle movement (contraction) and impulse transmission throughout of the body.

7. Papaya fruit is good source of niacin: adult man need 16mg of niacin a day, while non-pregnant women need 14mg of niacin per day. Once of papaya (1 cup) provide 0.5-0.8mg of niacin. Eating at least 3 serving of ripen papaya fruit can help you to acquire niacin which is very importance in preventive factor of pellagra, Protein synthesis, maintenance, replication & repair of DNA.

8. It’s importance in weight management: papaya fruit is good for you if you want to reduce weight, this because papaya contains with minimum calories, more fibers and water, papaya burns fats. 

9. Papaya fruit have papain enzyme: papain is proteolytic enzyme that can be obtained from raw papaya fruits, this enzyme helps in metabolism of proteins into peptides and single amino acids to be absorbed in the small intestine, it’s importance in reducing pain, swelling and inflammation.

10. Papaya also can be eaten after meals mainly night meal to act as laxative which cleans colon, try this in 20 minutes after your meal, this will help your digestion and proper function of bowel movement especially those people with constipation and sedentary people.

 

Conclusion

Papaya is a soft, delicious, nutritive available fruit with more fibers and water. Papaya is healthful fruit that has anti-cancer properties like lycopene that reduce the risk of getting cancer. Almost all people are recommended to eat this delicious fruit except those who have allergy to this fruit.

 

Reference:

Murdock, D. H. (2002) ‘Encyclopedia of Foods. A Guide to Healthy Nutrition’, Academic Press, p. 529. doi: 10.1146/annurev.nu.25.062205.100003.

States, U. (2012) Nutritive Value of Foods.

www.healthline.com>nutrition