Want to lose weight, control blood sugar, keep heart healthy? Include this superfruit in your daily diet

Health benefits of papaya: The fibre and antioxidants in papaya, including vitamins C and E, contribute to its ability to regulate blood sugar levels (Image: Canva)

When you think of a bright, golden hued fruit that has a distinct orange flesh and a flavour that tantalises your taste buds, you know it is papaya. It is a fruit that finds its way into countless culinary delights, including those refreshing fruit salads, tangy salsas, and the heavenly creamy desserts you can never have enough of.

Papaya nutrition facts

But that's not all. Papaya's claim to fame as a culinary gem is often overshadowed by it's reputation of being a nutritional powerhouse that boasts of a string of health benefits.

According to the National Institutes of Health (NIH), papaya is a treasure trove of vitamins and minerals. It boasts high levels of vitamins A, C, and E, all of which are essential for skin health, immune function, and cell protection. Additionally, it contains B-complex vitamins, like pantothenic acid and folate, which are vital for energy metabolism and cell division. Not to forget minerals such as magnesium and potassium, important for nerve function and blood pressure regulation.

Papaya benefits:

Papaya for weight loss: Papaya is a low-calorie fruit rich in dietary fibre and features papain, an enzyme that aids in breaking down proteins, enhances digestion, and assists in weight loss efforts. The fibre content promotes a feeling of fullness and controls appetite, thus supporting weight management.

Monitor your sugar levels: The fibre and antioxidants in papaya, including vitamins C and E, contribute to its ability to regulate blood sugar levels. These components help in reducing the rate at which sugar is absorbed into the bloodstream, and assist in glycemic control, which can potentially benefit if you are dealing with diabetes.

Maintain cardiovascular wellness: Potassium, an essential mineral present in papaya, plays a vital role in regulating blood pressure, thereby supporting cardiovascular health. Antioxidants like vitamin C and beta-carotene found in papaya reduce oxidative stress and inflammation. These help in the cardiovascular well-being.

Promote healthy digestion: Papain, a proteolytic enzyme abundant in papaya, facilitates in breaking down proteins, easing digestive discomfort, and reducing symptoms associated with digestive disorders like bloating and indigestion. Additionally, the fibre content in papaya ensures regular bowel movements and good gut health.

Strengthen your immune system: Vitamin C, an immune-boosting antioxidant present in papaya, contributes to the body's defense mechanisms against infections and diseases. Its antioxidant properties protect cells from damage caused by free radicals, thereby supporting the immune function.

Reduce age-related signs: The combination of vitamins A, C, and E found in papaya promotes skin health, and helps to reduce the signs of ageing, and aid in wound healing. These vitamins are known for their antioxidant properties, which help combat free radicals, promote collagen production, and maintain skin elasticity, thereby diminishing the appearance of wrinkles and fine lines.

Reduce the chances of cancer: Papaya contains a variety of antioxidants, such as carotenoids, flavonoids, and beta-cryptoxanthin, which exhibit potent anti-cancer properties. These compounds neutralise free radicals, prevent cellular damage, and may lower the risk of certain cancers, including colon, prostate, and breast cancer. Additionally, it may also reduce the risk of digestive-related cancers.