HOW NUTRITIOUS IS A PAPAYA?
Rated as the fifth-most nutritious fruit by the Center for Science in the Public Interest, papayas are low-calorie sources of fiber and antioxidants. Never eat a green papaya, as the unripe fruit contains an enzyme -- papain -- that may trigger a reaction in people who are allergic to latex.
CAROTENOIDS.
The carotenoids are a group of plant-based substances responsible for the yellow, orange and red colors in fruits and vegetables. Carotenoids function as antioxidants, and some convert into vitamin A. Papayas contain a carotenoid called beta-cryptoxanthin that serves both roles. One small papaya has 50 percent of the recommended daily intake of vitamin A. In addition to protecting cells as an antioxidant, beta-cryptoxanthin inhibits the growth of lung cancer cells, according to the International Journal of Cancer.
VITAMIN C.
Papayas are packed with vitamin C with one small fruit providing 96 milligrams, or 106 percent of the recommended daily intake. As an antioxidant, vitamin C supports the immune system, neutralizes molecules that damage cells and may reduce your risk of developing cardiovascular disease and cancer. Vitamin C is associated with less bleeding from peptic ulcers, according to the April 2012 issue of “Digestive Diseases and Science.” You also need vitamin C for the production of collagen, which is a type of connective tissue that strengthens skin and helps wounds heal.
FIBER.
Folate is a B vitamin that may lower your risk of cardiovascular disease by removing homocysteine from the blood. It’s also vital for the creation and growth of new cells because it helps synthesize genetic material and metabolize amino acids. When taken before becoming pregnant and during early pregnancy, folate prevents brain and spine birth defects. Adults should have 400 micrograms daily, while pregnant women should have 600 micrograms. One small papaya contains 58 micrograms of folate.
Insoluble fiber maintains your digestive tract by moving waste products out of the body and nurturing healthy bacteria in the large intestine. Soluble fiber lowers levels of cholesterol and keeps blood sugar balanced by slowing its absorption from the digestive tract. One small papaya has 3 grams of fiber, which is 8 percent of the recommended daily intake for men and 12 percent for women.
VITAMINS AND MINERALS.
Papayas provide about 3 percent of the recommended daily intake of all the essential vitamins and minerals except vitamins D and B-12. You’ll gain even more of several nutrients. One small papaya has 6 percent of the daily intake of potassium and 8 percent of magnesium and vitamin B-6. Potassium is essential for muscle contraction and nerve communication. Magnesium must be present for hundreds of chemical reactions; it forms the matrix that supports bone minerals, helps regulate blood pressure and enables the relaxation of heart muscles. Vitamin B-6 is needed for the creation of neurotransmitters that regulate sleep, appetite and mood.
Rated as the fifth-most nutritious fruit by the Center for Science in the Public Interest, papayas are low-calorie sources of fiber and antioxidants. Never eat a green papaya, as the unripe fruit contains an enzyme -- papain -- that may trigger a reaction in people who are allergic to latex.
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CAROTENOIDS.
The carotenoids are a group of plant-based substances responsible for the yellow, orange and red colors in fruits and vegetables. Carotenoids function as antioxidants, and some convert into vitamin A. Papayas contain a carotenoid called beta-cryptoxanthin that serves both roles. One small papaya has 50 percent of the recommended daily intake of vitamin A. In addition to protecting cells as an antioxidant, beta-cryptoxanthin inhibits the growth of lung cancer cells, according to the International Journal of Cancer.
VITAMIN C.
Papayas are packed with vitamin C with one small fruit providing 96 milligrams, or 106 percent of the recommended daily intake. As an antioxidant, vitamin C supports the immune system, neutralizes molecules that damage cells and may reduce your risk of developing cardiovascular disease and cancer. Vitamin C is associated with less bleeding from peptic ulcers, according to the April 2012 issue of “Digestive Diseases and Science.” You also need vitamin C for the production of collagen, which is a type of connective tissue that strengthens skin and helps wounds heal.
FIBER.
Folate is a B vitamin that may lower your risk of cardiovascular disease by removing homocysteine from the blood. It’s also vital for the creation and growth of new cells because it helps synthesize genetic material and metabolize amino acids. When taken before becoming pregnant and during early pregnancy, folate prevents brain and spine birth defects. Adults should have 400 micrograms daily, while pregnant women should have 600 micrograms. One small papaya contains 58 micrograms of folate.
Insoluble fiber maintains your digestive tract by moving waste products out of the body and nurturing healthy bacteria in the large intestine. Soluble fiber lowers levels of cholesterol and keeps blood sugar balanced by slowing its absorption from the digestive tract. One small papaya has 3 grams of fiber, which is 8 percent of the recommended daily intake for men and 12 percent for women.
VITAMINS AND MINERALS.
Papayas provide about 3 percent of the recommended daily intake of all the essential vitamins and minerals except vitamins D and B-12. You’ll gain even more of several nutrients. One small papaya has 6 percent of the daily intake of potassium and 8 percent of magnesium and vitamin B-6. Potassium is essential for muscle contraction and nerve communication. Magnesium must be present for hundreds of chemical reactions; it forms the matrix that supports bone minerals, helps regulate blood pressure and enables the relaxation of heart muscles. Vitamin B-6 is needed for the creation of neurotransmitters that regulate sleep, appetite and mood.
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