Papaya: Beyond the Delicious Fruit
Papaya: Beyond the Delicious Fruit discusses the health benefits of the amazing papaya or papaw plant. The papaya, a tropical treasure hailing from Central America, offers more than just its luscious, orange flesh. Every part of this versatile plant, from its vibrant leaves to its curious seeds, boasts unique properties and potential health benefits.
Let's delve into the exciting world of papaya, exploring what people are curious about right now.
Note that while reference is made to lack of research evidence on papaya leaf, seeds and fruit in healing, I have sufficient anecdotal evidence to support its effectiveness.
For readers under the care of a medical practitioner, it is usually best to discuss with them before proceeding with treatment, in the event that dosages need to be adjusted,
Also click here to read this recipe for cancer cures with papaya leaf - it works.
Papaya - nutritional value
Table 1: Papaya nutritional composition per 100g of raw fruit
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 179 kJ (43 kcal) |
10.82 g | |
| Sugars | 7.82 g |
| Dietary fiber | 1.7 g |
0.26 g | |
0.47 g | |
| Vitamins | Quantity %DV† |
| Vitamin A equiv. | 6% 47 μg3% 274 μg89 μg |
| Thiamine (B1) | 2% 0.023 mg |
| Riboflavin (B2) | 2% 0.027 mg |
| Niacin (B3) | 2% 0.357 mg |
| Pantothenic acid (B5) | 4% 0.191 mg |
| Folate (B9) | 10% 38 μg |
| Vitamin C | 75% 62 mg |
| Vitamin E | 2% 0.3 mg |
| Vitamin K | 2% |
| Minerals | Quantity %DV† |
| Calcium | 2% 20 mg |
| Iron | 2% 0.25 mg |
| Magnesium | 6% 21 mg |
| Manganese | 2% 0.04 mg |
| Phosphorus | 1% 10 mg |
| Potassium | 4% 182 mg |
| Sodium | 1% 8 mg |
| Zinc | 1% 0.08 mg |
Other constituents | Quantity |
| Water | 88 g |
| Lycopene | 1828 µg |
Papaya Powerhouse: Decoding the amazing wonder of its Compounds
Papaya isn't just a sweet, juicy treat; it's a treasure trove of beneficial compounds that work wonders for your health. But what do these fancy names like papain, carotenoids, and benzyl glucosinates actually mean? Let's simplify them into bite-sized chunks you can easily understand:
1. Papain: Your personal digestive chef! This enzyme acts like a tiny army, breaking down proteins in your food to make digestion smoother and faster. Say goodbye to bloating and hello to comfortable meals!
2. Carotenoids: Imagine tiny sunglasses for your cells! These bright pigments (think the orange color) act as antioxidants, protecting your cells from harmful free radicals that can damage your health and contribute to aging. Think of them as your internal sunscreen!
3. Polyphenols: These powerhouses are like little firefighters, putting out inflammation in your body. This helps reduce pain, fight diseases, and keep your cells healthy and happy.
4. Benzyl Isothiocyanates and Benzyl Glucosinates: These tongue twisters work together to give your gut a helping hand. They support healthy bacteria, keeping your digestive system balanced and preventing unwanted intruders.
5. Lutein, Beta-Carotene, and Lycopene: These superhero carotenoids are champions of eye health. They protect your vision from harmful light and age-related macular degeneration, keeping your world bright and beautiful.
6. Prunasin: Don't worry, this one isn't scary! It's a compound found in papaya seeds that your body converts into a natural painkiller and anti-inflammatory agent. So, those crunchy seeds might be packing more punch than you think!
7. Quercitin
Antioxidant: Quercetin is a powerful antioxidant that can scavenge free radicals and protect cells from damage. This may help reduce the risk of chronic diseases such as heart disease, cancer, and stroke.
Anti-inflammatory: Quercetin has anti-inflammatory properties that can help reduce inflammation throughout the body. This may be beneficial for conditions such as arthritis, asthma, and inflammatory bowel disease.
Antimicrobial: Quercetin has some antimicrobial properties that may help fight off infections. This is still being researched, but it may be helpful for conditions such as diarrhea and wound healing.
Immune system booster: Quercetin may help boost the immune system by increasing the activity of white blood cells. This may help protect against infections and other diseases.
The exact mechanisms of action of quercetin are still being researched, but it is believed to work through a variety of pathways. More research is needed to confirm the benefits of quercetin for specific health conditions.
It is important to note that papaya leaves are not a substitute for medical treatment. If you have any health concerns, it is important to talk to your doctor.
Here are some additional things to keep in mind about quercetin in papaya leaves:
- The amount of quercetin in papaya leaves can vary depending on the variety of papaya, the age of the leaves, and how they are grown.
- Quercetin is best absorbed when consumed with a source of fat, such as avocado or olive oil.
- Papaya leaves can be eaten raw, cooked, or juiced. However, it is important to note that the leaves can be bitter.
- Papaya leaves may interact with certain medications, so it is important to talk to your doctor before consuming them if you are taking any medications.
Remember: While these compounds are naturally present in papaya, it's always best to enjoy them in moderation as part of a balanced diet. If you have any health concerns, consult your doctor before making significant dietary changes.
1. Papaya Fruit - benefits:
- Nutritional Powerhouse: Rich in vitamins A, C, E, and K, papaya fruit is a dietary goldmine.
- Immunity Booster: Fight off those sniffles and strengthen your defenses with papaya's generous dose of vitamin C. Just one serving packs over 70% of your daily needs! This essential vitamin helps white blood cells, your body's frontline soldiers, fight off infections and keep you healthy. Bonus: Papaya also boasts vitamin A, another key player in immune function.
Digestion Hero: Feeling bloated or sluggish? Papaya's got your back. The fruit's secret weapon is papain, an enzyme that breaks down protein, making it easier to digest your meals. Papain can also alleviate symptoms like bloating and constipation, leaving you feeling light and energized.
Tip: Don't throw away those papaya seeds! They're rich in papain too, so sprinkle them on yogurt, salads, or even bake them into cookies for an extra digestive boost.
Glowing Skin Secret: Forget expensive creams, nature's got the answer! Papaya's vitamin C and antioxidants work wonders for your skin. Vitamin C promotes collagen production, leading to plumper, firmer skin, while antioxidants fight off free radicals that cause wrinkles and dullness.
Bonus Tip: Don't forget about the leaves! Papaya leaf tea is a traditional remedy for various ailments, including skin conditions. While research is ongoing, some studies suggest its anti-inflammatory properties may help soothe irritated skin.
Remember: Papaya is a powerful fruit, but consult your doctor before making major dietary changes or using it for medicinal purposes, especially if you have any underlying health conditions.
Nature's Pharmacy: Unveiling the Potential of Papaya Leaves and Seeds
Beyond the sweet, golden flesh, papaya offers hidden gems - its leaves and seeds. Packed with beneficial compounds like papain, flavonoids, and other bioactive elements, these parts are gaining traction for their potential health benefits. Let's explore the claims with a focus on responsible information and potential risks:
1. Papaya Leaves:
a) Dengue Fever:
Some preliminary studies suggest papaya leaf extract may help manage dengue symptoms, like increasing platelet count. However, strong evidence is lacking, and it's not a substitute for medical treatment. Consult your doctor if you suspect dengue and never delay seeking professional help.
Rajapakse et al. (2019) reviewed 86 studies from which nine were selected based on the inclusion criteria. Among these selected studies, seven of them reported the anti-thrombocytopenic potential of papaya leaves extract. This means that the papaya leaf extract increased platelet levels and stopped bleeding
In the study, it was also found that the extract also:
- reduced the duration of hospital stay.
- improved average platelet counts between the first and fifth day of treatment
- papaya leaf extract was associated with elevation of platelet counts in the overall study.
- These extracts were also found to decrease the duration of hospital stay according to a study by Charan et al., (2016).
Shetty et al. (2019) reported an increase in platelet count (p = 0.15) in children aged one to 16 years old with dengue and platelet counts from 1.5 × 105 per μL to 50 × 103 per μL.
In the study, 30 children were divided into control and test groups where the test group received:
- 1,100 mg tablet (>12 years),
- syrup of (275 mg/5ml) 10 ml (between 6 and 12 years)
- and 5ml for (<6years),
- which were given thrice daily for five days along with routine symptomatic treatments (Shetty et al., 2019).
Source: Dengue Fever: Therapeutic Potential of Carica papaya L. Leaves
Anti-Dengue Potential of Plants Other Than Carica papaya Leaves
Guava leaves have quercitin like papaya leaves, can improve platelet counts, and also have anti-dengue effects. It has been found to inhibit the formation of enzyme mRNA in the virus (Abd Kadir et al., 2013).
The aqueous extract of neem leaves was observed to completely inhibit 100–10,000 tissue culture infective dose (TCID)50 of the virus (Parida et al., 2002; Alzohairy, 2016).
b) Wound Healing:
Papain's anti-inflammatory properties may support wound healing, but research is ongoing. Traditionally, mashed leaves have been used topically for wounds, but always prioritize professional wound care and consult your doctor before trying any home remedies.
c) Digestive Health:
Papaya leaf tea, made by steeping dried leaves in hot water, is used for indigestion and parasite cleansing. While papain may aid digestion, research on leaf tea's effectiveness is limited. Consult your doctor for digestive issues and be cautious about potential side effects of consuming large amounts of leaf tea.
d) Sickle cell disease
- Several studies have shown that papaya leaf extract exhibits antisickling properties. This means it can prevent red blood cells from adopting the sickle shape, which is a hallmark of SCD and contributes to blockages and pain.
- Some studies suggest that papaya leaf extract might also increase fetal hemoglobin (HbF) production, which can protect against sickling.
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2. Papaya Seeds - benefits:
a) Intestinal Worms:
Papaya seeds have been traditionally known to be antiparasitic in nature. In the scientific community, research suggests papaya seeds may have antiparasitic properties against worms. However, evidence is insufficient, and seeds should not be considered a sole worm treatment. Consult your doctor for proper diagnosis and treatment.
b) Kidney Health:
Some studies indicate potential benefits of papaya seeds for kidney health, but the research is preliminary. Always prioritize medical advice for kidney concerns and do not rely solely on seeds for improvement.
c) Natural Pepper:
Dried and ground papaya seeds can be used as a spicy condiment with a peppery flavor. Start with small amounts due to their strong taste and potential for digestive irritation.
Recipe: Spicy Papaya Seed Sprinkle: Dry papaya seeds in the sun or oven at low heat. Grind them and use as a spice on salads, soups, or meat dishes. Remember, moderation is key.
4. Papaya Bark and Root:
Unveiling the Mysteries: Papaya Bark and Root in Traditional Use
While the juicy flesh and potent leaves of papaya have earned their place in the health spotlight, lesser-known parts like the bark and root are also attracting attention for their potential uses. Let's explore these traditional claims with caution and emphasis on scientific research:
1. Papaya Bark for Diabetes:
- Limited Evidence: Early research suggests papaya bark extracts may exhibit blood sugar-lowering properties. However, these studies are preliminary and often conducted in animals or small groups of people. Strong evidence for effectiveness in humans is lacking.
- Medical Consultation Crucial: If you have diabetes, never replace conventional treatment with papaya bark. Always consult your doctor before experimenting with any alternative therapies, as interactions with medications are possible.
2. Papaya Root for Menstrual Cramps:
- Traditions and Anecdotes: Traditional use of papaya root extracts for pain relief, including menstrual cramps, exists in certain cultures. However, scientific evidence to support these claims is scarce.
- Seek Professional Guidance: For menstrual cramps or any other pain concerns, always prioritize seeking proper medical diagnosis and treatment from a healthcare professional.
3. Papaya Bark and Root in Cosmetics:
- Intriguing Possibilities: Extracts from papaya bark and root are being investigated for their potential skin-softening properties. Some suggest they may contain enzymes and antioxidants that could benefit skin health.
- Research in its Early Stages: It's important to remember that this research is still in its early stages. Strong evidence for their effectiveness in cosmetics is unavailable, and the long-term safety of topical application is unclear.
Papaya recipes
Tropical Immunity Smoothie:
- Blend together sliced papaya, mango, pineapple, spinach, and a squeeze of lemon.
- This vibrant smoothie is a vitamin bomb that'll have your immune system singing!
DIY Papaya Face Mask:
- Mash half a papaya with honey and yogurt for a hydrating, brightening mask.
- Apply it for 15 minutes.
- Rinse, and reveal a radiant, healthy glow!
Papaya leaf tea
- Steep 1-2 teaspoons of dried papaya leaves in hot water for 5-10 minutes.
- Strain and enjoy.
- It's recommended to start with small amounts and increase gradually if well-tolerated.
Papaya salsa:
This is a refreshing and healthy topping.
- Combine diced papaya, red onion, cilantro, lime juice, and a pinch of chili flakes.
- You can also add other ingredients like diced avocado or mango.
Grilled papaya:
Grilled papaya is a delicious and unique topping.
- Cut the papaya into thin slices and
- brush them with olive oil.
- Grill the slices for a few minutes per side until they are slightly softened and charred.
- Top your bread with the grilled papaya, crumbled feta cheese, and a drizzle of balsamic glaze.
Papaya chutney:
Chutney is a condiment made with fruits, vegetables, and spices. It can be used as a topping for as a dip for vegetables.
To make a papaya chutney:
- combine diced papaya, ginger, garlic, chili peppers, vinegar, and spices like cumin and coriander.
- Simmer the mixture until it thickens, then let it cool before serving.
Papaya salad
It's a refreshing and vibrant dish that's perfect for a light lunch or as a starter. There are many variations of papaya salad, but the most common is the Thai version, also known as som tam. Here's a recipe for you:
Ingredients:
- 1/2 green papaya, julienned (shredded)
- 2 cloves garlic, minced
- 1-3 Thai chilies, thinly sliced (adjust to your spice preference)
- 1 tablespoon palm sugar, finely chopped
- 2 tablespoons fish sauce
- 1 tablespoon lime juice
- 1/2 cup cherry tomatoes, halved
- 1/4 cup long beans, cut into thin strips
- 1/4 cup roasted peanuts, roughly chopped
- 1 small handful of dried shrimp (optional)
- Fresh basil leaves, for garnish
Instructions:
- Pound the aromatics: Using a mortar and pestle, pound the garlic and chilies together until fragrant. Add the palm sugar and pound until it dissolves.
Make the dressing: Add the fish sauce and lime juice to the mortar and pestle, and mix well.
Assemble the salad: Transfer the dressing to a large bowl. Add the papaya, tomatoes, long beans, peanuts, and dried shrimp (if using). Toss everything together to combine.
Garnish and serve: Top the salad with fresh basil leaves and serve immediately.
Tips:
- For a milder salad, remove the seeds from the chilies before slicing them.
- You can use a food processor to julienne the papaya if you don't have a julienne grater.
- If you don't have palm sugar, you can substitute brown sugar or honey.
- Som tam is traditionally served with sticky rice and grilled chicken.
Here are some additional variations of papaya salad that you might enjoy:
- Som Tam Isan: This version is from the Isan region of Thailand and is typically made with fermented fish sauce and green mango instead of papaya.
- Som Tam Lao: This Laotian version is similar to the Thai version, but it often includes other vegetables like eggplant and cucumber.
- Som Tam Boo: This version is made with green papaya that has been fermented for a few days, giving it a sour and funky flavor.
Conclusion
Remember that papaya is a powerful fruit, but consult your doctor before making major dietary changes or using it for medicinal purposes, especially if you have any underlying health conditions.
So, why settle for an ordinary apple when you can have a tropical superhero? Let papaya be your daily dose of health and beauty, from boosting your immune system to aiding digestion and bringing out your inner glow.
Enjoy the deliciousness and reap the rewards of this versatile fruit – your body and skin will thank you!
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