Papaya Health Benefits | Papaya Nutrition Data

Introduction
Papaya is one of the most popular fruits in the world. The scientific name of papaya is Carica Papaya. It is a native plant of Central America and southern Mexico but It gradually became popular all over the world and can easily get it anywhere. It is very beneficial for health.  It is a rich source of vitamin A, C, protein, potassium, carbohydrates, natural fiber and the trace amounts of calcium, magnesium, and vitamins B1, B3, B5, E, and K. Papaya also contains healthy antioxidants called carotenoids.
Papaya seeds are also eaten that is a good source of phenolic, protein, calcium, magnesium, and phosphorus but in papaya, fats are very high. Therefore, it must be taken in a limited quantity. There are also made vegetables of raw papaya whereas ripened papaya is eaten as fruit. Along with, it is also used for making juice, jelly, chutney, jam, and salads with other fruits. The raw papayas are also used in making Pickles, Sauces etc.

Papaya Nutrition Data

Papaya fruit is a rich source of vitamin A and C that are powerful antioxidants. There are 43 calories in 100 g of papaya. The papaya is very low calories fruit and contains no cholesterol. One small papaya (weighing 100 g) contains just 43 calories. One big papaya (weighing 781 g) has 336 calories. It is a rich source of phytonutrients, minerals, and vitamins. The nutrition information from the USDA database representing a medium-sized papaya is given below in the table.
SN Contents Nutrition value per 100 gm Percentage of RDA
1. Energy 43 Kcal 2%
2. Carbohydrates 10.82 gm 8%
3. Total Fat 0.26 gm 1%
4. Cholesterol 0 mg 0%
5. Dietary Fiber 1.70 gm 4%
SN Vitamins Nutrition value per 100 gm Percentage of RDA
1. Folates 37 micro gm 9%
2. Niacin 0.338 mg 2%
3. Pantothenic acid 0.218 mg 4%
4. Pyridoxine 0.038 mg 3%
5. Riboflavin 0.027 mg 2%
6. Thiamin 0.023 mg 2%
7. Vitamin A 950 IU 32%
8. Vitamin C 60.9 mg 102%
9. Vitamin E 0.30 mg 2%
SN Electrolytes Nutrition value per 100 gm Percentage of RDA
1. Sodium 8 mg 0.5%
2. Potassium 182 mg 4%
SN Minerals Nutrition value per 100 gm Percentage of RDA
1. Calcium 20 mg 2%
2. Iron 0.25 mg 3%
3. Magnesium 21 mg 5%
4. Phosphorus 10 mg 1%
5. Zinc 0.08 mg 0.5%
SN Phyto-nutrients Nutrition value per 100 gm Percentage of RDA
1. Carotene-beta 276 micro gm ---
2. Crypto-xanthin-beta 761 micro gm ---
3. Lutein-zeaxanthin 75 micro gm ---
If you want to know about Nutrition value in the papaya for more detail, click here- USDA National Nutrient Database

Health Benefits of Papaya

In today's busy life, It is very difficult to make a balance between the health with lifestyle and food but If we intake papaya in daily lives, we can avoid many diseases due to many health benefits of papaya. they are as follows:
Health Benefits of Papaya, Papaya Nutrition, Papaya benefits for Skin, Hair, Weight Loss.
Health Benefits of Papaya

1. Protects Against Heart Disease
If we intake papaya every day, we can avoid heart diseases like atherosclerosis and diabetic. Papayas contain an excellent source of vitamins A, C, K, Fiber, Potassium, and very powerful antioxidants. These nutrients help in preventing the oxidation of cholesterol, that is one of the main cause of heart attacks and strokes. By eating more potassium and eating less sodium, the risk of heart disease can be reduced to a great extent. Papaya is also a good source of fiber that is very helpful to lower the high cholesterol levels.

2. Boost Immune System 
Papayas contain the high amount of vitamin C that helps in increasing the white blood cells and protects cells from free radical damage. Other vitamins A, E, and powerful antioxidant in papaya also helps for the proper functioning of a healthy immune system. It provides a good health for those people who frequently suffer from colds, coughs or the flu. 

3. Protects Eye Sight
Papaya fruits are good for your eyesight in advanced age due to the presence of antioxidant vitamins A, C, and E. It also contains beta-carotene, lutein, and zeaxanthin that helps to protect against high energy blue light that can damage the retina of your eyes. They also protect your eyesight against from developing chronic eye diseases like cataracts, glaucoma.
Papaya contains many important nutrients such as vitamin C, omega-3 fatty acids, zinc, beta-carotene and zeaxanthin that are important for your vision and protects against age-related eye diseases.

4. Helps in weight loss
Papayas are a high source of vitamin A and C, folate, fiber, and potassium. These nutrients are good for your health. One medium sized of papaya contains almost 120 calories. In such a situation, if you are thinking of losing weight, you should definitely include papaya in your diet. Fiber-containing in papaya can be helpful in weight loss.

5. Nourishes Hair
Papaya is the rich source of minerals, vitamins, and enzymes that are very beneficial for your hair. It boosts hair growth and strength of the hair. It also helps in increasing your hair volume by nourishing the hair shaft. If you intake papaya in your daily life then you can also get rid of dandruff and can make your hair strong. Papaya leaf can also be used as a conditioner to add an extra shine of your hairs.

6. Skin Care Benefits
Papayas are several healthy components that are very good for your skin. Papaya acts as an excellent skin care product. For example, papayas contain a high level of antioxidants and vitamins A, C, and E that are used for making the many skin care products. 
Papaya can be used as a face pack. When you apply ripe papaya on the face then it helps to open the skin pores. It also helps to treat acne and prevent skin infection. The fermented flesh of papaya also helps to remove the dead skin cells and give fresh and glowing skin on your face because of papain. It can also be used to reduce signs of aging on the face. 

7. Prevents Cancer
The powerful and rich antioxidant such as beta-carotene, carotenoid, and lycopene found in papaya fruits are beneficial in reducing the risk of developing certain types of cancers like colon cancer, breast cancer, and pancreatic cancer. 
The Papaya fruit also contains isothiocyanates that help to prevent cancer by eliminating the potential carcinogens from the body and enhancing the action of tumor-suppressing proteins. It helps to inhibit the formation as well as the development of cancer cells.

Papaya seeds can also be used to slow the cancer growth because of their immunomodulatory compounds.

8. Menstruation
Women who experience menstrual pain during the menstrual period, they should intake papaya. Papaya contains an enzyme called papain that helps in regulating and easing flow during menstrual periods and also helps to give relief in the pain.
Papaya juice can also be helpful for women with irregular periods. If women intake green, raw papayas, it can also help to normalize the irregularity in the periodic cycle.

9. Helps to reduce Cholesterol
The high amount of fiber, plenty of vitamins and antioxidants present in papaya fruit helps to control the level of cholesterol in the body.

10. Improves Digestive System
If you intake papaya fruit and seeds on a daily life, it will give a beneficial effect on your digestive system. The high amount of digestive super enzymes called papain present in papayas help in breaking down of the tough protein fiber and makes your digestive system healthy and to prevent constipation. This super digestive enzyme also helps to clean the digestive tract. 
The presence of the soluble fiber and water in the papaya fruit also makes your digestion process natural.

11. Helps to keep Normal Blood Pressure
Papaya contains a good source of potassium, a kind of mineral that reduces the effects of sodium and helps to keep the blood pressure levels within a normal range in the body.
That's why, health experts always recommend that patients who are suffering from hypertension, they include papaya in their daily diet. To increase the amount of papaya in your diet, you can take this fruit in the form of salads or spicy salsas.

Other benefits of eating papaya
The other benefits of eating papaya are as follows:
1. It enhances your digestive power.
2. It provides relief from a toothache.
3. It reduces the risk of arthritis.
4. Papaya helps to cure the acne on the face.

Side Effects of Eating Papaya

Papaya is a natural fruit that is a good source of vitamin C and other beneficial nutrients but there are also some side effects of eating more papaya. Let's see some side effects of eating more papayas. 
1. Breastfeeding mothers should only intake papaya after consulting from the doctor.
2. The intake of papaya is not suitable for children under one year.
3. The people who are intake medicines to dilute blood, they should not take papaya.
4. The person who is suffering from diarrhea, he should not intake papaya. 
5. Papaya is a natural treatment of constipation, but if we consume it in excessive quantity then the result may be adverse.

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Final words 
We hope that this article will help you to know about the health benefits of Papaya, Papaya Nutrition Data, and its side effect. Papaya is beneficial for the skin. hair, and weight loss. If you intake Papaya fruit for at least three days a week, it will give a great response to skin and hair.