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Selasa, 12 Maret 2019
The health benefits of papaya
The health benefits of papaya. Where do the papayas grow? Papayas grow in tropical climates and are also known as papaws or pawpaws. Their sweet taste, vibrant color, and the wide variety of health benefits they provide make them a popular fruit. The papaya, a previously exotic and rare fruit, is now available at most times of the year.
The possible health benefits of consuming papaya include a reduced risk of heart disease, diabetes, cancer, aiding in digestion, improving blood glucose control in people with diabetes, lowering blood pressure, and improving wound healing.
Papayas are a soft, fleshy fruit that can be used in a wide variety of culinary ways. Here we will explore more on the health benefits, uses, how to incorporate more of them into your diet, and what nutritional value papayas have.
Fast facts on papaya:
- Papaya is native to Mexico. However, it grows naturally in the Caribbean and Florida too.
- According to the Food and Agriculture Organization of the United Nations (FAO), India produces the most papayas - over 5 million tons in 2013.
- It can be added to salads, smoothies, and other dishes.
Benefits
The nutrients found in papaya are thought to have a range of health benefits. They may help protect against a number of health conditions.
Age-related macular degeneration
Zeaxanthin, an antioxidant found in papaya, filters out harmful blue light rays. It is thought to play a protective role in eye health, and it may ward off macular degeneration. However, a higher intake of all fruits has been shown to decrease the risk of and progression of age – related macular degeneration.
Asthma prevention
The risk of developing asthma is lower in people who consume a high amount of certain nutrients. One of these nutrients is beta – carotene, in foods like papaya, apricots, broccoli, cantaloupe, pumpkin, and carrots.
Cancer
Consuming the antioxidant beta-carotene, found in papayas, may reduce cancer risk. Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study published in the journal Cancer Epidemiology and prevention Biomarkers.
Nutrition
Papayas are an excellent source of vitamin C, and one single medium fruit provides 224 percent of recommended daily intake.
One medium papaya has approximately:
- 120 calories
- 30 grams of carbohydrate - including 5 grams of fiber and 18 grams of sugar
- 2 grams of protein
- Papayas are also a good source of:
- folate
- vitamin A
- magnesium
- copper
- pantothenic acid
- fiber
They also have B vitamins, alpha and beta-carotene, lutein and zeaxanthin, vitamin E, calcium, potassium, vitamin K, and lycopene, the powerful antioxidant most commonly associated with tomatoes.
Bone health
Low intakes of vitamin K have been associated with a higher risk of bone fracture. Adequate vitamin K consumption is important for good health, as it improves calcium absorption and may reduce urinary excretion of calcium, meaning there is more calcium in the body to strengthen and rebuild bones.
Diabetes
Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels, and people with type 2 diabetes may have improved blood sugar, lipid, and insulin levels. One small papaya provides about 3 grams of fiber, which is equivalent to just 17 grams of carbohydrates.
Digestion
Papayas contain an enzyme called papain that aids digestion; in fact, it can be used as a meat tenderizer. Papaya is also high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract.
Heart disease
The fiber, potassium, and vitamin content in papaya all help to ward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.
Inflammation
Choline is a very important and versatile nutrient found in papayas that aids our bodies in sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.
Skin and healing
When used topically, mashed papaya appears to be beneficial for promoting wound healing and preventing infection of burned areas. Researchers believe that the proteolytic enzymes chymopapain and papain in papaya are responsible for their beneficial effects. Ointments containing the papain enzyme have also been used to treat decubitus ulcers (bedsores).
Hair health
Papaya is also great for hair because it contains vitamin A, a nutrient required for sebum production, which keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Adequate intake of vitamin C, which papaya can provide, is needed for the building and maintenance of collagen, which provides structure to skin.
Recipes
There are many simple ways to add papaya to a diet. The fruit is quite tricky to eat, as it is very juicy, but consider the following methods of eating and recipes:
How to eat papaya
When choosing or eating papaya, look for fresh papayas with reddish orange skin that are soft to the touch. Just cut like a melon, scoop out the seeds, and enjoy. The seeds of the papaya are edible but have a bitter, peppery taste. Using a spoon, it is possible to scoop out the soft flesh of the fruit.
Papaya is a soft, versatile fruit. This means it can be incorporated into many recipes. Consider the following simple methods of preparation:
- Make a tropical fruit salad with fresh papaya, pineapple, and mango.
- Muddle papaya into a glass of lemonade, iced tea, or water for a burst of fresh fruity flavor.
- Make a fresh salsa with papaya, mango, jalapeno, red peppers, and chipotle pepper. Use as a topping for fish tacos.
- Add a few slices of frozen papaya to smoothies. Combine with pineapple juice, half a frozen banana, and Greek yogurt for a sweet tropical treat.
Risks
People with a latex allergy may also be allergic to papaya because papayas contain enzymes called chitanases. They can cause a cross-reaction between latex and the foods that contain them. To some, ripe papaya can have an off-putting odor. You can minimize this smell by mixing the cut fruit with lime juice. The seeds of the papaya, though unpleasant tasting to some, are perfectly safe to consume.
Kamis, 07 Maret 2019
The health benefits of magic food - Spinach
The health benefits of magic food - Spinach. Have you known about the health benefits of popeyed magic food? It is spinach. There are 13 benefits for our health to eat spinach.
AIDS IN DIGESTION
Digestive health can be maintained by eating more spinach. Beta-carotene and vitamin C in spinach serve to protect intestinal cells from the harmful effects of free radicals. Also, DNA damage and mutations in colon cells could be prevented by folate found in green vegetables.
HELPS FOETAL DEVELOPMENT
Spinach is beneficial for pregnant women since it provides all the essential nutrients for the development of the foetus inside the womb. Moreover, it also improves the quantity and quality of milk produced in the mother’s body.
HELPS DIABETICS
Spinach has a very low glycaemic index, which makes it an excellent option for diabetics since it helps stabilize blood glucose levels. It is good for preventing diabetes too by preventing the dysfunction of beta cells that produce insulin.
SPINACH IS A WONDER LEAF
When Popeye ate spinach in the cartoon and turned strong, it was his way of giving out a message to children that spinach is good for you. And how correct he was! One can reap huge health benefits by including a small amount of this wonder leaf in your diet. It is a great natural drug for the anaemic or the ones who have iron deficiency in their system. It is also a wonder drug for BP and heart patients. Let’s learn its amazing health benefits that are too good to be neglected.
IMPROVES HEART HEALTH
Spinach is packed with nutrients like antioxidants, Vitamins, omega 3 fatty acids and folic acid which are great for your heart. These nutrients will improve the blood flow in your body and prevent your arteries from getting blocked due to bad cholesterol. What more? Research suggests that eating spinach can significantly reduce your chances of getting a heart attack.
PROMOTES EYE SIGHT
Spinach has abundant antioxidants called lutein and zeaxanthin, which makes it a particularly important food for the promotion of healthy eyesight and the prevention of cataracts and macular degeneration.
PROMOTES WEIGHT LOSS
Dieters, listen up close! Spinach is low in carbohydrates and has a little impact on blood glucose. It is rich in nutrients like Vitamin C and iron, which improves your metabolism helping you burn calories at a faster rate. However, don’t forget to exercise along with it.
CONTAINS ANTIOXIDANTS
Antioxidants found in spinach help in combating the commencement of diseases like atherosclerosis, osteoporosis, and high blood pressure. These antioxidants are- beta-carotene, manganese, vitamin E, vitamin C, zinc, and selenium.
FIGHTS CANCER
Scientific study has identified no less than 13 different flavonoid compounds known as methylenedioxyflavonol glucuronides found in spinach which function as anticancer agents. One study has shown that higher consumption of spinach to be associated with a lower incidence of breast cancer. Another study found that one of the antioxidants in spinach slowed prostate cancer in animal as well as human prostate cancer cells.
STRENGTHENS BONES
One cup of boiled spinach contains more than 1000 percent recommended dietary allowance (RDA) of vitamin K that can prevent excess activation of osteoclasts (cells that break down bone); and forms a synthesis of osteocalcin, a protein that is essential for maintaining the strength and density of our bones.
PROMOTES IMMUNITY
One cup of spinach contains more than 337 percent of the RDA of vitamin A, which not only protects and strengthens "entry points" into the human body, such as mucous membranes, respiratory tract, urinary tract and bowel, but is also a key component of lymphocyte or blood cell infection-fighting white.
IMPROVES BRAIN FUNCTION
Large amount of vitamin K present in spinach is a major contributor of a healthy nervous system and brain function for the synthesis of sphingolipids (essential fats that form the myelin sheath around the nerves).
MAINTAINS GASTROINTESTINAL HEALTH
The antioxidants in spinach also lessen the risk of colon cancer and DNA damage in the body. The presence of vitamin C and folate along with beta-carotene makes the spinach worthy of treating the gastrointestinal health, as well.
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