Ever wondered what’s in a papaya that makes it an essential food item you should include in your regular diet? This fruit, which used to be considered as exotic and quite rare in some countries, is now grown in several parts of the world. It is common in areas with a tropical climate, and it is regarded for its sweet and delectable taste, amazing texture, and loads of health benefits. These are only some of the reasons why it makes sense to eat this fruit daily, among other wholesome food items that you consume each day.
Here are the top 10 best health benefits of papaya, which you might want to know:
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1. Achieve longevity
Fruits and vegetables such as papaya have been known to boost longevity by allowing you to stay healthy inside and out. In fact, this fruit is loaded with nutrients that support the normal functioning of the different systems in your body. Papaya has also been known to minimize your chances of suffering from obesity since it is rich in fiber that supports a healthy appetite and keeps you satiated for longer hours. As a result, you can achieve the right weight, maintain a healthy complexion, and have an improved level of energy – all signs of longevity.
Papaya contains zeaxanthin, an antioxidant that is typical in this fruit. What’s good about this antioxidant is that it is effective in filtering out the destructive and harmful components in the environment such as the blue light rays. Generally, this antioxidant aids in ensuring eye health, as well as in preventing macular degeneration. In a study by health researchers, a higher intake of fruits, which is about 3 servings daily, can help minimize one’s risks of macular degeneration that is linked with age. So, be sure to eat more fruits including papaya because of its astounding benefits in improving your overall health and well-being.
3. Prevent asthma
Asthma is a common condition that people of all ages suffer due to an insufficient amount of nutrients in the body. Those who follow a diet that is very low on nutrients are more likely to become asthmatic, as compared to individuals who regularly incorporate fresh produce in their meals. For instance, papaya is loaded with beta-carotene, which is a component that reduces your risks of having inflammatory diseases. Your immune system is also improved, so it is best to increase your intake of beta-carotene that you can find in food items such as papaya, pumpkin, carrots, cantaloupe, apricots and broccoli.
4. Fight cancer
Another excellent health benefit of papaya is how it can ward off various diseases including cancer. Just as how it helps prevent asthma because of beta-carotene, this same antioxidant is known to promote more protection from developing colon cancer in individuals. In Japan, for instance, researchers have discovered that the population has less issues with cancer, particularly colon cancer because of a diet rich in beta-carotene. As for younger adults, this nutrient also protects them from getting prostate cancer, based on a clinical study at Harvard School.
5. Improve bone health
Scientists have discovered that a decreased intake of vitamin K has been linked with more people suffering from bone fracture. This is quite an alarming condition that affect numerous individuals throughout the world, particularly those over the age of 60. However, with sufficient amounts of vitamin K in one’s diet, it is possible to achieve good health including stronger bones. Vitamin K enhances the bone matrix protein, and it also helps minimize the excretion of calcium while supporting the absorption of this mineral.
6. Fight diabetes
It is common among people with type 1 diabetes who follow a high-fiber diet to minimize their blood glucose level. In addition, type 2 diabetics can attain significant improvement in their insulin, lipd and blood sugar level because of a diet high in fiber. Fortunately, these are all made possible by eating fruits and vegetables more frequently. According to nutritionists, a medium-sized papaya can offer as much as 4.7 grams fiber, which is what you need to add in your diet to regulate your blood sugar level. At least 30 to 38 grams per day is required for men while it is 21 to 25 grams daily fiber for women.
7. Improve digestion
Papaya is a good source of papain, which is its key enzyme that supports digestion. Aside from papain, papaya has good amounts of water and fiber, and these help flush down wastes and toxins from your body. As a result, constipation is prevented, and you can achieve a healthier digestive tract with regular bowel movements.
8. Support heart health
It is worth noting that papaya has sufficient amounts of vitamin, potassium and fiber that are necessary in promoting cardiovascular health. Moreover, when you have a good level of potassium in your body, aside from reduced sodium intake, you can minimize your chances of suffering from cardiovascular ailments.
9. Prevent inflammatory diseases
Papaya is rich in choline, which is an important nutrient that maintains the health and overall structure of your body’s cellular membranes. This nutrient also does wonders in supporting the normal transmission of the nerve impulses while reducing chronic inflammation. It is also what your body needs to achieve a restful sleep, better concentration, improved memory and increased learning capability.
10. Improve hair and skin quality
When you use papaya topically, you can improve the quality and texture of your skin. In fact, mashed papaya mixed with raw honey contain proteolytic enzymes such as the chymopapain, which help prevent infections and inflammation. It is even suitable in speeding up the healing process of wounds. As for the hair, the vitamin A component in papaya promotes sebum production that helps moisturize your hair. Overall, vitamin A in this fruit is what you need to have optimum health in your hair, skin and every tissue in your body.
Make it a point to improve your diet by incorporating fruits that are essential to achieving health naturally. Papaya is indeed one of the best fruits that you should always have in your diet, and these health benefits should provide you with adequate reasons to keep eating this fruit for total wellness.