15 Reasons to Eat More Papaya + Healthy Papaya Recipes

Papaya Passion

1. Low Glycemic Load

Even if the glycemic index of papaya is medium (60), it has huge potential benefits which makes it super healthy to consume. This is because the glycemic load of papaya is only 6.4 for 1 cup of papaya (140 grams) which falls under low glycemic load range fruit.

Papaya 

Fruits and vegetables is an important part of a diet when you want to lose few kgs. As 1 cup of papaya is estimated to provide around 44 calories, it is a much better choice over fried snacks. Incorporating papaya in your diet will give you a feeling of fullness since it has good amount of fiber. Thus proven to be a good choice for weight watchers.

3. Safe for Diabetics

The question is even if the glycemic index of papaya comes under medium range how this fruit is beneficial for diabetics? This is because the glycemic load of the fruit is just 6.4 for 1 cup of papaya. It is very important to understand the distribution of carbohydrates throughout the day so that your blood sugar doesn’t fluctuate. 

4. Low Carb

Papaya is low in carbs and therefore does not raise blood glucose levels. One cup of papaya cubes has only 10 grams of carb. Perfect food for a healthy life style.

5. Relieves Constipation

Papaya contains a special enzyme called as papain which is a very powerful digestive aid, helps in detoxifying the body. Papaya promotes digestive health as it acts as a laxative and helps to overcome constipation. Papaya puree has been found to be very effective in treating constipation therefore can also be given to elderly who suffer from recurrent constipation ⁽¹⁾. Although whole fruit is best, you can also enjoy it as papaya juice, provided you make it in a juicer and do not strain it like done in the recipe of Papaya Green Apple Smoothie. You need to have at least 1 – 1 1/2 cups of juice or more to get relief from constipation.

Papaya and Green Apple Smoothie

6. Reduces Fatigue

About 31.81% of Recommended Daily Allowance of Riboflavin (Also known as Vitamin B2) comes from 1 Cup Papaya Cubes. Vitamin B-2 helps in breaking down of the macronutrients -- protein, carbohydrate and fat. Riboflavin, in the form of FAD, helps your body break down fats and carbohydrates into energy. Other B-vitamins like thiamine, niacin, pyridoxine and folate are also present in papaya that are involved in energy metabolism reactions in our body. Try Papaya Pear and Yoghurt Smoothie

Papaya Pear and Yoghurt Smoothie

7. Prevents Night Blindness
Papayas are rich in flavonoids like beta carotene, lutein and zeaxanthin which keeps the membranes of the eyes healthy and prevents its damage. It helps to prevent deterioration of the eye as one gets older and prevents night blindness. Sadly in India, poor rural families who don't get enough fruits like papaya have high incidence of night-blindness. This is easily preventable if yellow-orange fruits and vegetables like papaya and carrot are regularly included in the diet. A study conducted on beta-carotene showed that it reversed retinal dystrophy ⁽²⁾.

Papaya Pineapple Juice

9. Protects against sunburn
There is evidence that beta-carotene present in yellow orange fruits and vegetables like papaya and carrot protect the skin against sunburn (solar erythema) by increasing the basal defense against UV light-mediated damage ⁽³⁾.

10. Healthy Hair

Vitamin A from papaya is utilized in the production of sebum, a compound necessary for our body to keep our hair smooth and lustrous.

11. Good for Blood

Papaya is high in Folate or folic acid, which is important for rapid growth and multiplication of RBC’s and white blood cells in the bone marrow. One Cup Papaya cubes has 85.26 mcg of folic acid which is 46.89% of Recommended Daily Allowance and is good to have before (preconception) and during pregnancy as the requirements increase. Recipes like and Tomato Orange Carrot and Papaya Juice give a good dose of B-vitamins like thiamine and folate which are crucial for pregnancy.

Tomato, Orange, Carrot and Papaya Juice

The enzyme papain in papaya is known to relive the arthritis pain. Research has shown that papain is useful in reducing inflammation and pain and may be better than some anti-inflammatory drugs ⁽⁴⁾.

13. Enhances Immune System

It is also known to enhance your immune support and helps build a shield against common infections. About 1 cup of Papaya cubes provide 498.75% of your recommended daily allowance of Vitamin C. The Vitamin C enables your body to process WBC (white blood cells) provided you have the correct amount each day. This will boost your immunity. Carotenoids have been linked with the enhancement of immune system ⁽⁵⁾.

Being rich in Vitamin A and Vitamin C, it helps to protect against heart diseases by oxidizing the excess Cholesterol. Papaya and Apple Frappe is a heart friendly drink as it gives you ample of antioxidants.

Papaya and Apple Frappé

15. Cancer Protective

A whole lot of antioxidants and flavonoids present in papaya together aid in preventing from undergoing free radical damage and thus prevents cancer ⁽⁶⁾.

So get set to select that most yellowish-orange papaya with a tint of green and welcome health.

Nutrition Information for Papaya, Papita

Nutritional Information for One Cup Papaya Cubes
One Cup Papaya Cubes is 140 grams.
RDA stands for Recommended Daily Allowance.

44 Calories
0.84 grams of Protein
10 grams of Carbs
0.14 grams of Fat

Sweet and Sour Raw Papaya Pickle

See full nutritional details of papaya in Papaya, Papita glossary click here.

Papaya as a Part of Your Diet

Papaya comes with plenty of benefits and since now you know about them, you will obviously include them in your diet. Give a boost of Vitamin A and Vitamin C to your salads and smoothies by adding this juicy fruit. Papaya Melon Smoothie is a great combination of papaya and muskmelon. Detox your body with fruit infused waters like Lemony Papaya Infused Water and Muskmelon Papaya Infused Water.

Golden Glow, Papaya and Honey Juice