The power of Papaya
View(s):By Dr. Nirmala M. Pieris
Papaya, with its vibrant sunshiny gracefulness is one of the healthiest fruits available throughout the year. Frequently called papaw (gaslabu in Sinhala, pappaci in Tamil) the fruit is grown in the dry and intermediate zones in Sri Lanka.
Of the several varieties that are presently available in the country, the commonest is the ‘Ratna’ variety developed by the Department of Agriculture and ‘Red lady’ which has been introduced from imported seed. In addition several hybrid varieties are also in existence. Papaya, Carica papaya in the family Caricaceae is green when raw and will turn from yellow to red orange when ripe.
The fruits are oval to round and come in a variety of sizes. The edible flesh varies in colour from bright yellow to orange to pinkish and is the area surrounding the central seed cavity that contains black, round seeds encased in a gelatin like substance. The flesh of the fruit has a thick creamy texture and is deliciously sweet with a tropical hint.
When you buy papayas always choose those that have a developing yellowish orange skin and are slightly soft to the touch. The totally green ones will not have the juicy flavour when ripe. Fruits should be placed in the refrigerator when ripe and eaten in one or two days to enjoy maximum flavour.
With its beautiful sparkling colour, ripe papaya is delicious off the fruit. A sprinkling of lime juice will enrich its luscious flavour. Peeled and de-seeded fruits can be used in salads, juices, smoothies, jams, shakes, sorbets and salsas. Chunks of the fruit can be added to your breakfast cereal or yoghurt. For an unusual dish, cut a papaya in half and fill with a crab, shrimp or tuna salad, you will be more than surprised. A topping of slices of ripe papaya over grilled or baked fish showcases the versatility of the fruit. Try baking a cut papaw filled with butter and brown sugar, it is truly exotic. Papaya can also be used to make delicious desserts and halva and enjoyed as a snack in the dried form.
Green papaya makes a scrumptious pickle and can be used in curries and stews as well. It also makes a good Thai style salad. The protein-digesting enzyme papain is present in higher concentrations in green papayas than ripe ones. As such green papayas make a great meat tenderizer.It has also long been used to induce abortions as the papain in the fruit causes uterine contractions. Therefore the green raw fruit should be avoided during pregnancy.
Nutritional benefits
Papaya is low in calories and an excellent source of vitamin A as well as the carotenoids, beta carotene, lutein, zeaxanthin, cryptoxanthin and lycopene. Fresh, ripe papaya is one of the fruits with the highest vitamin C content. The fruit is also rich in many essential B complex vitamins such as folic acid, thiamine (vitamin B1), riboflavin (vitamin B2), pantothenic acid (vitamin B5) and pyridoxine (vitamin B-6). In addition; it is a good source of dietary fibre, the minerals magnesium, potassium, copper and vitamin K.
Great for your eyes
When you were young, you will remember how your mother told you that carrots are good for your eyes? It is the same vitamin A in papayas that helps protect vision from degenerating. The fruit is all the more important as you age as the zeaxanthin and lutein in the fruit can significantly reduce the risk of age-related macular degeneration.
Supports immune system
Vitamin C and vitamin A in papaya, are both needed for the proper function of a healthy immune system. Papaya may therefore be a healthy fruit choice for preventing such illnesses as recurrent ear infections, colds and flu.
Reduces risk of colon cancer
Papaya’s fibre is able to bind to cancer-causing toxins in the colon and keep them away from the healthy colon cells. In addition, the folate, vitamin C, beta-carotene, and vitamin E in the fruit have each been associated with a reduced risk of colon cancer.
Protects against heart disease
The vitamin C and E in papaya, along with the antioxidants beta-carotene and lycopene, helps reduce the oxidation of cholesterol in arteries. The folic acid also plays a role in lowering risk of heart attack and stroke.Additionally the fibre in papaya lowers undesirable LDL cholesterol levels in the blood. Fresh papaya also contains good amounts of potassium that assists in controlling heart rate and blood pressure countering effects of sodium.Green papayas have higher amounts of potassium compared to ripe papayas.
Has anti-inflammatory effects
The vitamin C and beta-carotene in the fruit together with papain have good anti-inflammatory properties. As such severity of diseases that are worsened by inflammation such as asthma, gout, osteoarthritis, and rheumatoid arthritis are reduced.
Great for your skin
The antioxidant properties of vitamin C, E and carotenoids help protect skin against free radicals that causes wrinkles and other signs of aging. A papaya facial treatment improves texture, elasticity and appearance of skin and even helps with skin problems such as acne, blemishes and age spots.
Good for Diabetics
Papaya despite being sweet has low glucose levels, making it good for diabetics. Natural antioxidants within the fruit also make papaya another practical diet choice.
Improves digestive health
The enzyme papain in the fruit can be a food supplement to enhance the functioning of your digestive system. This together with the high content of dietary fibre and water improves digestive health and promotes good bowel movement. The fibre content also keeps you feeling full, cutting down your craving to snack between meals and thus contributing towards weight loss regimes.
Helps ease menstrual pain
Women who are experiencing menstrual pain should help themselves to several servings of papaya, as the enzyme papain helps in regulating and easing flow during menstrual periods.
Papayas are indeed wonder fruits and boast of an array of benefits in every sense, so make a great addition to your daily diet.