Papaya

Papaya Papaya, a fruit which contains a large number of hearty seeds at its core, is native to the Caribbean and Central America. Since its seeds can travel long distances rather easily, the plant quickly adapted to South America and Mexico. While used by Native Americans, the papaya first gained popularity with the visiting Europeans in the 1520s, when the conquistadors recorded its wonderfully delicious taste. From here, the papaya became popular in Europe as well as the Pacific Rim. While a hearty fruit, the papaya is rather susceptible to viral infection. Florida was a major source for commercial growth, but the ringspot virus quickly decimated the Florida plantations. Instead, Hawaii remains the only state which produces commercially available papaya in the United States.

Key Nutrients

Papayas are a great source of carotenes, flavonoids and vitamin C. They are provide a healthy amount of vitamin A, vitamin E, folic acid, fiber and potassium.

Health Benefits

Flavonoids – Flavonoids are a class of antioxidants which help to promote healthy cell growth and reduce inflammation. They are also a powerful class of molecules when it comes to reducing the risk of certain cancers.

Vitamin C – Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and scavenges harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer. Vitamin C has been shown to lower blood pressure, and therefore lessen the probability of hypertension.

Beta Carotene – Beta carotene has been well-studied as a dietary antioxidant. Carotenoids are also thought to benefit eye health. Some studies support a role of carotenoids in reducing macular degeneration.

Vitamin E – Research has shown that vitamin E possesses anti-inflammatory effects that can combat arthritis, rheumatism, asthma, and other inflammatory disorders linked to chronic inflammation. Vitamin E also improves the body’s metabolic function.

Vitamin A – Vitamin A, when converted into retinaldehyde, is a vital compound for healthy eyes. Furthermore, vitamin A is believed to fight against cataracts, macular degeneration and glaucoma. Vitamin A strengthens the membranes of the human body such as mucous membranes, respiratory, urinary and intestinal tracts. It is also essential for the lymphocytes, or white blood cells, that fight infection once in the body.

Potassium – Potassium is an essential mineral which aids in fluid regulation, protein synthesis and cardiovascular health. High levels of potassium are associated with reduced risk for stroke, improved blood pressure control as well as bone health.

Season

The peak season for papaya is June to September, although they can be found in supermarkets year round.

Nutrition Information

Per 1 cup (145 grams):

Calories (cKal): 62
Protein (grams): .68
Total Fat (grams): .38
Carbohydrates (grams): 15.69
Fiber (grams): 2.5

Buying and Storing

When buying papaya, make sure the fruit is firm to the touch and free of blemishes. When storing at home, papaya can last on your countertop for up to ten days, on in your refrigerator for up to two weeks.

Best Way to Add to Diet

Papaya is a rather versatile fruit, so feel free to use as a snack, breakfast addition or salad supplement. Finally, papaya makes a great fruit salad or compliments sorbet wonderfully.