What you should know about the papaya: Health benefits, nutrition and uses

• Fights inflammation: Papaya is a storehouse of antioxidants that are easily absorbed by our body. These beneficial compounds fight and reduce inflammation and heal wounds and burns.
• Controls blood sugar: Even though papaya is sweet, it has a low glycemic index. Studies have found that eating raw papaya helps maintain blood sugar levels because of its high fiber content.
• Protects against arthritis: Papaya is good for bone health as it has anti-inflammatory properties along with Vitamin C. These reduce the risk of developing various forms of arthritis later in life.
• Eases menstrual pain: Papaya is a very good remedy for menstrual pain and cramps. The enzyme papain helps regulate and ease flow during menstrual periods, thereby reducing pain and cramps.

Benefits of raw papaya

While most of us prefer to eat ripe, sweet papaya, unripe papaya is consumed as a vegetable and confers numerous health benefits such as:

• Cleansing the colon: Raw papaya is rich in fiber. These bind with the toxins in the stomach, promote bowel movements, and prevent constipation - thus cleaning the colon and improving gut health. Consuming green papaya also provides relief from heartburn, stomach ulcer, piles, and diarrhea.
• Supplying nutrients readily: Carotenoids are essential for maintaining good health. According to a study by Schweigert et al, the carotenoids from papaya were more readily absorbed by the body compared to those from carrot and tomato, which are also carotenoid-rich foods.
• Reducing blood glucose: The beta cells of the pancreas play an important role in the synthesis and secretion of insulin. In their study, Miranda-Osorio found that consumption of papaya led to an improvement in hyperglycemia.
• Promoting lactation: In her book, 'Boost Your Breast Milk', Alicia J Simpson says that Chinese researchers were able to establish that papaya consumption increased milk production in lactating mothers.

Uses of papaya

Most of us believe the papaya plant to be a tree, which isn't true. Though the stem of the papaya plant resembles a tree, it is a herb that produces an edible fruit called papaya. There are many uses of papaya. When it is ripe, it is consumed as a fruit, and when it is raw/green, it is consumed as a vegetable. Papaya is also used as medicine to help with constipation and other stomach disorders, skin disorders, respiratory ailments, and menstrual problems. Papaya juice is gaining popularity as it is also beneficial to health.

In addition to the fruit, the sap (or latex) extracted from papaya is used in industries for clotting milk and manufacturing cosmetics and toothpaste.

Uses of papaya leaves

In addition to the fruit, there are many uses for papaya leaves as well. Papaya leaf extract has medicinal properties and is used in the treatment of dengue to improve platelet count, as an antimicrobial to stop the growth of various bacteria, to protect against ulcers of the digestive tract and improve digestion, and strengthen the immune system. Rowe et al found in their study that, "Papaya enzymes assist with maintaining a clean and moistened mouth, free of bacteria and assisted with the increase in saliva flow."

Benefits of papaya for babies/children

Rich in antioxidants, vitamins, and minerals, and helpful in preventing and treating various health conditions, can papaya be given to babies or young children? Of course, yes. It improves digestion and metabolism, boosts eyesight and immunity, and keeps the skin healthy.

When and how to introduce papaya to your baby

You can introduce papaya into your child's diet after she completes 7 or 8 months. If your child is an infant, you can deseed the papaya and mash it or pure it. If your child is a toddler or a pre-schooler, you can serve papaya after cutting it into small chunks.

However, children suffering from latex allergy or having cystic fibrosis should not be given papaya, as it may cause health complications.

Side effects of papaya

There are many ways we can make papaya a part of our diet. And, the benefits the fruit confers are many. However, some individuals may experience certain side effects after eating papaya. These could include an upset stomach due to the high fiber content, allergic reactions like rashes and itching, abdominal cramps and pain, difficulty breathing, dizziness and headache, and carotenemia.

Is papaya safe to eat during pregnancy?

According to Dr Neha Sanwalka Rungta, pediatric nutritionist and director of NutriCanvas, "Raw papaya should be avoided during pregnancy. Raw papaya contains the enzyme papain which is known to cause uterine contractions and miscarriage. Hence, pregnant mothers should avoid eating raw papaya, especially during the first trimester."

Ripe papaya is safe to consume overall. Quantity should be half a bowl and can be consumed once or twice a week. However, if a mother is worried, she can always eat other fruits in place of papaya.

The papaya is not only good to eat and full of nutrients but is great for the skin as well. It comes in powdered form, juices, and even as a herbal face wash. If you love the fruit, check out the following items which contain papaya as an ingredient.

Papaya powder for eating

Papaya juice for the skin

Papaya herbal face wash

Interesting papaya facts

1. Although papaya is called a fruit, botanically, it is a berry.
2. The papaya plant doesn't have branches.
3. The seeds of papaya are ground and used as a substitute for black pepper.
4. Papaya contains the enzyme papain, which is also used as a meat tenderizer.
5. Papaya leaf tea is believed to protect against malaria.