THE NUTRITIONAL VALUE OF PAPAYA SEEDS AND ITS BENEFITS

The papaya is a tropical fruit native to Mexico or Central America that grows today in most tropical regions, including Hawaii, Mexico, Africa and India. A mature fruit weighs about 1 lb. and its flesh color is a variation of orange and pink. It has a sweet, spicy flavor that pairs well with yogurt, salad greens and seafood. The papaya offers a variety of nutrients that provide health benefits. Papayas are fruits that grow on trees that are native to the tropical regions of North and South America. When the fruit is ripe, the flesh can be eaten raw. It is sweet and juicy. Unripe green papayas are usually cooked or stir-fried; they are a common component in many stews and curries. Papaya flesh is extremely high in vitamin C and an excellent source of folate, potassium, vitamin A and dietary fiber. Papaya seeds are also edible and offer several potential health benefits.

Papaya Seeds:
The United States Department of Agriculture recommends a serving size of 1 cup for cubed raw papaya flesh. However, there is no recommended serving size for papaya seeds. The USDA also has no listing of the nutritional composition of papaya seeds, but research has shown that the seeds are high in fat and protein and a good source of calcium, magnesium and phosphorus. Because of their high fat content, it is best to consume papaya seeds in moderation

Papaya Seed Benefits:

According to the July 2011 issue of the journal "Molecules," papaya seeds contain phenolic and flavonoid compounds that have antioxidant properties. The April 2011 issue of the "Journal of Agricultural and Food Chemistry" reports that the seeds may contain immunomodulatory compounds that can slow tumor growth. Papaya seeds also contain compounds that may kill parasites, according to the June 2011 issue of the "Asian Pacific Journal of Tropical Medicine."

Papaya Seed Risks:

Benzyl isothiocyanate, a compound found in papaya seeds, may induce toxicological damage in animals at high doses, according to the December 2003 issue of "Life Sciences." Research presented in the February 2010 issue of the "Journal of Ethnopharmacology" shows that extracts from papaya seeds have a contraceptive effect in animals, but it is not known if the same is true for humans. However, the levels of these compounds in a normal serving of papaya seeds pose little health risk.

Culinary Uses of Papaya Seeds:

After you cut a papaya in half, scoop out the seeds with a large spoon. They are encased in a gelatinous substance that can be rinsed away in a strainer under running water. They are slightly bitter and have a spicy, peppery flavor. The seeds can be added to salad dressings or eaten as is. They can also be sprinkled on salads or soups or added to any dish as a substitute for black pepper.

HEALTH BENEFITS OF PAPAYAS:

Vitamin A:
A small, 5.5-oz. papaya provides 1,492 international units of vitamin A, or 30 percent of the 5,000 IU Food and Drug Administration daily value. Vitamin A is a nutrient that stimulates the production of white blood cells that the immune system uses to fight against infections. Pregnant and breastfeeding women particularly need to meet the daily vitamin A requirement, because it controls cell growth and division important for fetal development.

Fiber:
The fiber content in one small papaya is 2.7 g, or 11 percent of the 25 g daily value. Fiber is a component of plant-based foods that provides the bulk of stool, absorbing dead cells and metabolic waste in the intestinal tract and removing it in the process of elimination. Meeting the daily fiber requirement is important for removing harmful waste quickly that would otherwise pass through the intestinal wall and damage healthy cells in the body.

Lycopene:
A small papaya contains 2.9 mg of lycopene. The Mayo Clinic website recommends 2 to 30 mg per day for disease prevention. Lycopene, an antioxidant comparable in its effectiveness to vitamin C, protects healthy cells from byproducts of normal metabolism that often cause cell DNA and structural damage that can eventually lead to disease and symptoms of premature aging, such as wrinkles.

Vitamin C:
The vitamin C content in one small papaya is 96 mg, or 160 percent of the 60 mg FDA daily value. Vitamin C is a nutrient that protects the cells in the blood vessel walls from oxidation. Oxidation damages healthy cell walls by altering the chemical composition of the cholesterol structural component. In the process of repairing the damaged cells, saturated fats become trapped in the bloodstream, blocking blood flow and causing the potential for cardiac arrest.

References: USDA; Nutrient Data Laboratory; Papaya, Raw 2011. Mayoclinic.com; Lycopene; December 2010. Purdue University; Papaya; J.Morton; 1987.