Although simple and easy to find, the benefits of papaya are not that simple. Papaya is rich in health benefits.
Papaya fruit is usually consumed as a dessert before or after meals. However, not many people realize that this sweet and fresh fruit has a number of health benefits.
In fact, according to the World Cancer Research Fund International, the regular habit of eating papaya as a dessert is beneficial for warding off various diseases.
The benefits of papaya cannot be separated from its nutritional content. Papaya contains fiber, folate, potassium, calcium, magnesium, and vitamins A, C, B1, B3, B5, E, and K.
Then, what are the benefits of papaya fruit for health?
1. Benefits of Papaya: Help Lose Weight
Papaya contains relatively low calories but is rich in fiber. Based on Indonesian Food Composition Data, in 100 grams of papaya, there are 46 calories and 1.6 grams of fiber.
Therefore, papaya is recommended to help lose weight obese people. The fiber content in papaya can also make the feeling of fullness last longer so that it can limit the desire to overeat.
2. Increases Immunity
Papaya contains many antioxidants that are beneficial for the health of the body, one of which is vitamin C. In 100 grams of papaya, there are 78 mg of vitamin C.
Vitamin C is useful for boosting the immune system so it can help protect you from the risk of disease and infection.
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3. Allegedly Can Prevent Cancer
Several studies have revealed that the antioxidant content in papaya can reduce the risk of developing several types of cancer.
The antioxidant lycopene in papaya can reduce the risk of oxidative stress that triggers cancer. At the same time, beta-carotene in papaya can reduce the risk of prostate cancer.
Even so, further research is needed to determine the levels of papaya consumption that are effective in preventing cancer.
4. Improve Heart Health
The next benefit of eating papaya, which is to improve heart health. A study shows that the consumption of fruits high in lycopene and vitamin C, such as papaya, can help prevent heart disease.
5. Lowers the Risk of Inflammation
Chronic inflammation is at the root of many diseases. An unhealthy diet and lifestyle promote this inflammatory process.
One of the benefits of eating papaya fruit for health is reducing the risk of inflammation. Research reveals the habit of eating fruits high in carotenoids, such as papaya, can reduce the risk of inflammation.
6. Reducing the Risk of Skin Damage
Excessive free radical activity can cause loose skin, lots of wrinkles, and other damage. The vitamin C and lycopene in papaya protect the skin and help reduce signs of aging.
7. Lowers the Risk of Alzheimer’s Disease
The cause of Alzheimer’s disease is not yet known with certainty. However, oxidative stress is believed to contribute to the development of this disease.
The condition of an imbalance in the number of antioxidants and free radicals in the body is thought to damage brain cells. A study shows that fermented papaya products can reduce the process of oxidative stress in Alzheimer’s sufferers and reduce the rapid development of this disease.
The efficacy of fresh papaya is thought to be similar to fermented papaya. However, further research is needed to confirm this.
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8. Controls Blood Sugar Levels
The benefits of papaya can also be felt by diabetics. Even though it has a sweet taste, papaya fruit has a low glycemic index so it can help control your blood sugar levels.
Therefore, for those of you who have diabetes, don’t be afraid to eat papaya.
9. Improve Gastrointestinal Health
The fiber content in papaya is good for the digestive tract so you can be free from constipation problems. Adequate fiber intake every day can also make intestinal activity regular.
10. Reduces Stress
Fruits rich in vitamin C, such as papaya, kiwi, and oranges can help reduce stress on the body. The reason is, vitamin C can help keep the body producing low-stress hormones.
11. Healthy Eyes
In addition to having vitamins C and E, papaya contains a number of other nutrients, such as lutein and zeaxanthin. Both are antioxidants that are useful for maintaining eye health.
Lutein and zeaxanthin can reduce the risk of developing aging diseases in the retina of the eye, aka age-related macular degeneration.
12. Smooth Digestion
So far, papaya is used to improve digestion. This is because papaya contains fiber, water, and papain enzymes which are easily digested by digestion.
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13. Healthy Hair
Not only does it make your skin glow, but eating papaya regularly can also make your hair shinier. Papaya is rich in vitamin A, antioxidants, and folic acid which nourishes the scalp and hair strands. Your hair can also be protected from loss, you know!
How to cut a papaya?
Cutting papaya may seem intimidating at first, but it’s actually quite simple once you know the steps. Follow this guide to cut a papaya into easy-to-eat slices:
Tools you’ll need to cut papaya:
- A sharp knife
- Cutting board
- Spoon (optional)
Step-by-step guide:
- Wash the papaya: Before cutting the papaya, rinse it thoroughly under cool, running water to remove any dirt or debris from the skin.
- Slice off the ends: Place the papaya on the cutting board and use a sharp knife to cut off both ends. This will provide stable surfaces for the papaya to stand on while you cut it.
- Stand the papaya upright: Stand the papaya on one of the flat ends you just created.
- Peel the papaya: Starting from the top, use the knife to gently slice down the sides of the papaya, following the curve of the fruit. Remove the skin in vertical strips until the entire papaya is peeled.
- Cut the papaya in half: Once the papaya is peeled, place it horizontally on the cutting board and cut it in half lengthwise.
- Scoop out the seeds: Use a spoon (or your fingers) to scoop out the seeds from the center of each half. Papaya seeds are edible, and some people enjoy their peppery flavor, but you can discard them if you prefer.
- Slice the papaya: Now that the seeds are removed, cut each half into slices or wedges. You can make the slices as thick or thin as you like, depending on your preference.
- Serve and enjoy: Your papaya is now ready to be served and enjoyed! You can eat the slices as they are, or add them to fruit salads, smoothies, or other dishes.
Tips:
- Choose ripe papaya for easier cutting. A ripe papaya will have slightly soft flesh and a sweet aroma.
- If the papaya is very ripe, you can use a spoon to scoop out the flesh instead of cutting it into slices.
Remember, practice makes perfect! Once you’ve cut a papaya a few times, you’ll find the process much quicker and more straightforward. Enjoy the delicious and refreshing taste of freshly cut papaya!
Benefits of Papaya: The consuming papaya fruit for health is many. Therefore, from now on, add papaya to your daily menu to #Take care of your health.
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