Health benefits of papaya: Reduces bloating, aids digestion, lowers blood sugar

The benefits of papaya are well known for generations. Mothers are often given papaya as the first fruit after delivery to aid in digestion. Papayas are also rich in antioxidants, which combat chronic diseases like heart disease and certain cancers.

They’re great to build immunity – just one small papaya will fulfil all of your daily recommendation of vitamin C. Papayas are also great for your skin. The vitamin C in papayas can improve skin texture, reduce signs of ageing, and give your skin a radiant glow. Here are some benefits of eating papayas:

• Reduces bloating and aids digestion

Papaya contains a unique enzyme called papain, which helps break down proteins in the digestive system. The International Journal of Chemical, Molecular, Nuclear, Materials, and Metallurgical Engineering emphasises the role of papain in aiding digestion and reducing bloating by facilitating protein breakdown. Additionally, papaya has a high water and fibre content, which promotes regular bowel movements and prevents constipation.

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• Rich in antioxidants

Papayas are a rich source of antioxidants like vitamin C, beta-carotene, and flavonoids, which help protect the body from oxidative stress. A study published in Natural Product Radiance highlights the antioxidant properties of papaya and its potential to combat chronic diseases such as heart disease and certain cancers.

• Supports immune health

With a high concentration of vitamin C – more than 100 percent of the daily recommended intake in just one small papaya – this fruit helps boost immune function. A study titled Vitamin C and immune function discusses vitamin C’s role in enhancing immune function. Vitamin C is known to support white blood cell production and improve the body’s ability to fight infections and inflammation.

• Promotes heart health

According to the Journal of Clinical Hypertension, the antioxidants, fibre, and potassium in papaya support heart health. High potassium intake can help lower blood pressure, while the fibre helps reduce cholesterol levels. Combined, these benefits can improve heart health, reduce the risk of cardiovascular disease and help manage blood pressure.

• May improve skin health

Papaya is popular in skincare due to its high vitamin C and beta-carotene content, which contribute to collagen production and protect skin from sun damage. Dermatology Research and Practice highlights the role of vitamin C in collagen production and skin health. Eating papaya or using papaya-based skincare products can help improve skin texture, reduce signs of ageing, and give your skin a radiant glow.

Helps reduce inflammation

Papaya’s enzymes, along with its high levels of vitamin C and other antioxidants, may help reduce inflammation in the body. This can be especially beneficial for those with inflammatory conditions like arthritis, as also confirmed by the International Journal of Medicine and Pharmaceutical Sciences.

Supports eye health

Papaya is rich in beta-carotene, which the body converts into vitamin A, an essential nutrient for eye health. It also contains antioxidants that protect the eyes from age-related degeneration and other vision issues.

Also read | 8 health benefits of eating papaya on empty stomach

How to incorporate papaya into your diet

• Fresh papaya: Enjoy it as a snack, add it to fruit salads, or blend it into smoothies.
• Papaya juice: Mix it with other fruits like pineapple or orange for a refreshing drink.
• Papaya salad: Use unripe papaya for a tangy, crunchy salad, popular in Southeast Asian cuisine.

From immune support to heart health and improved skin, papaya is a versatile fruit worth adding to your diet.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.