Small lifestyle changes can go a long way towards achieving holistic health. Making healthy changes to your daily diet is one of the ways to stay healthy long term. Papaya is one of the fruits that deserves to be part of your food routine – you can eat it for breakfast, as an evening snack, in a salad, as a side dish or even as a dessert. A storehouse of nutrition and a solution to your intestinal problems, papaya is available all year round and is also very pocket-friendly. If you like sweet, a bowl of papaya is enough to satisfy those sweet cravings. (Also read: Why papaya is the perfect winter fruit according to Ayurveda)
“Papaya contains the power of vitamin A, vitamin C, fiber and also many antioxidants. The type of fiber present in this fruit helps regulate bowel function and helps fight irritable bowel syndrome. It also relieves irregular bowel movements and relieves constipation,” says Abhilasha V.
HOD and Chief Clinical Nutritionist, Cloudnine Group of Hospitals, Bengaluru.
Great for skin health
Papaya also promises flawless skin and is known for its anti-cancer and anti-inflammatory properties. If you are diabetic, you can trust papaya to control your blood sugar because it has good fiber content and moderate carbs.
“The content of vitamins E and C and lycopene ensure that it is excellent for skin health by protecting against skin damage and improving skin tone. It has been shown to have anti-cancer effects in many studies. Papayas are rich in carotenoids that help reduce inflammation,” explains the nutritionist.
Is papaya good for weight loss?
“Papaya is one of the lowest calorie fruits readily available. [32 calories in 100 grams] and is a great choice for a mid-day weight loss snack or can be combined into breakfast options in a weight loss diet,” says the expert.
When should you not eat papaya
While papaya has all the wonderful benefits, people with latex allergies should avoid consuming papain, according to Abhilasha V.
“If you suffer from hypoglycemia (low sugar), you should exercise caution when consuming papaya or supplements containing the papain enzyme. Too much can cause a laxative effect and stomach irritation some people react differently, so identify your individual gut triggers. Moderation is key here,” says the nutritionist.
papaya during pregnancy
Unripe papaya contains a high amount of latex which can stimulate uterine contractions, especially in early pregnancy. Thus, it is advisable to completely avoid its raw form.
“However, if papaya is naturally well ripened and taken in the second or third trimester in small amounts, there should be no harm as it contains benefits if consumed moderately,” says Abhilasha V.
“Nowadays many methods of artificial ripening are used and we are not sure how much latex is left, so it is wise to check with your nutritionist or GP for approval for consumption during the pregnancy. They will help you decide how much and how often to consume safely and incorporate into your balanced diet, ”adds the expert.
Best time to eat papaya
Papaya is a versatile fruit and can be included in meals, smoothies, salads, and even as a standalone snack.
“Many people take it for breakfast to start the day off right, as it’s light on the gut and keeps energy levels steady throughout the morning. There’s no bad time to eat. this fruit, it all depends on when you would like to savor it. delicious juicy fruit”, explains the expert.
If you are considering incorporating papaya into your daily diet, here are some recipe ideas prepared by nutritionist Abhilasha V.
Here are some recipe ideas for you
* Breakfast: Cut it in half and fill each half with yogurt, then top with other fruit of your choice and top with chopped nuts.
* Aperitif: Cut it into strips and wrap thin slices of cucumber around each strip to make appetizers, serve with a tangy coriander curd dip.
* Accompaniement : Salsa: Chop the papaya, tomatoes, onions and cilantro, then add the lime juice and mix well. Serve with baked or air fried fries.
* Smoothies: Combine diced papaya with plain milk, almond milk, cashew milk, oat milk or coconut milk and ice in a blender, then blend until smooth. Add seeds or nuts to increase nutritional value.
* Salad: Cut papaya and avocado into cubes, add tomato and onion cubes, alternately add diced cooked chicken or paneer or tofu and season with olive oil and vinegar. Add a carb like quinoa or bulgur to make it a unique meal.
*Desserts: Combine chopped fruit with 2 teaspoons of chia seeds and 1 cup (100) of coconut yogurt or plain yogurt and a pinch of vanilla essence. Add other fruits of your choice to vary the flavors. Mix well and refrigerate 3 to 4 hours before serving. It can even be added to custards.