papaya

[Guest guest]

-You are right Maggi I should of thought of that myself.

-- In achalasia , LunaIam2@... wrote:

>

> On 2/16/2006 at 3:09:59 P.M. Central Standard Time you wrote:

>

>

> Pawpaw is a tropical fruit that grows on trees. It is about the size

of a

> small butternut pumpkin

>

> Not sure but think we know it as papaya.

>

> Maggie

>

[Guest guest]

Papaya

Deliciously sweet with musky undertones and a soft, butter-like

consistency, it is no wonder the papaya was reputably called

the " fruit of the angels " by Columbus. Once considered

quite exotic, they can now be found in markets throughout the year.

Although there is a slight seasonal peak in early summer and fall,

papaya trees produce fruit year round.

Papayas are spherical or pear-shaped fruits that can be as long as 20

inches. The ones commonly found in the market usually average about 7

inches and weigh about one pound. Their flesh is a rich orange color

with either yellow or pink hues. Inside the inner cavity of the fruit

are black, round seeds encased in a gelatinous-like substance.

Papaya's seeds are edible, although their peppery flavor is somewhat

bitter. The fruit, as well as the other parts of the papaya tree,

contain papain, an enzyme that helps digest proteins. This enzyme is

especially concentrated in the fruit when it is unripe. Papain is

extracted to make digestive enzyme dietary supplements and is also

used as an ingredient in some chewing gums.

This chart graphically details the %DV that a serving of Papaya

provides for each of the nutrients of which it is a good, very good,

or excellent source according to our Food Rating System. Additional

information about the amount of these nutrients provided by Papaya

can be found in the Food Rating System Chart. A link that takes you

to the In-Depth Nutritional Profile for Papaya, featuring information

over 80 nutrients, can be found under the Food Rating System Chart.

Health Benefits

Description

History

How to Select and Store

How to Enjoy

Safety

Nutritional Profile

References

Health Benefits

Papayas offer not only the luscious taste and sunlit color of the

tropics, but are rich sources of antioxidant nutrients such as

carotenes, vitamin C and flavonoids; the B vitamins, folate and

pantothenic acid; and the minerals, potassium and magnesium; and

fiber. Together, these nutrients promote the health of the

cardiovascular system and also provide protection against colon

cancer. In addition, papaya contains the digestive enzyme, papain,

which is used like bromelain, a similar enzyme found in pineapple, to

treat sports injuries, other causes of trauma, and allergies.

Protection Against Heart Disease

Papayas may be very helpful for the prevention of atherosclerosis and

diabetic heart disease. Papayas are an excellent source of vitamin C

as well as a good source of vitamin E and vitamin A (through their

concentration of pro-vitamin A carotenoid phytonutrients), three very

powerful antioxidants.

These nutrients help prevent the oxidation of cholesterol. Only when

cholesterol becomes oxidized is it able to stick to and build up in

blood vessel walls, forming dangerous plaques that can eventually

cause heart attacks or strokes. One way in which dietary vitamin E

and vitamin C may exert this effect is through their suggested

association with a compound called paraoxonase, an enzyme that

inhibits LDL cholesterol and HDL cholesterol oxidation.

Papayas are also a good source of fiber, which has been shown to

lower high cholesterol levels. The folic acid found in papayas is

needed for the conversion of a substance called homocysteine into

benign amino acids such as cysteine or methionine. If unconverted,

homocysteine can directly damage blood vessel walls and, if levels

get too high, is considered a significant risk factor for a heart

attack or stroke.

Promotes Digestive Health

The nutrients in papaya have also been shown to be helpful in the

prevention of colon cancer. Papaya's fiber is able to bind to cancer-

causing toxins in the colon and keep them away from the healthy colon

cells. In addition, papaya's folate, vitamin C, beta-carotene, and

vitamin E have each been associated with a reduced risk of colon

cancer.

These nutrients provide synergistic protection for colon cells from

free radical damage to their DNA. Increasing your intake of these

nutrients by enjoying papaya is an especially good idea for

individuals at risk of colon cancer.

Anti-Inflammatory Effects

Papaya contains several unique protein-digesting enzymes including

papain and chymopapain. These enzymes have been shown to help lower

inflammation and to improve healing from burns. In addition, the

antioxidant nutrients found in papaya, including vitamin C, vitamin

E, and beta-carotene, are also very good at reducing inflammation.

This may explain why people with diseases that are worsened by

inflammation, such as asthma, osteoarthritis, and rheumatoid

arthritis, find that the severity of their condition is reduced when

they get more of these nutrients.

Immune Support

Vitamin C and vitamin A, which is made in the body from the beta-

carotene in papaya, are both needed for the proper function of a

healthy immune system. Papaya may therefore be a healthy fruit choice

for preventing such illnesses as recurrent ear infections, colds and

flu.

Protection against Macular Degeneration

Your mother may have told you carrots would keep your eyes bright as

a child, but as an adult, it looks like fruit is even more important

for keeping your sight. Data reported in a study published in the

Archives of Ophthalmology indicates that eating 3 or more servings of

fruit per day may lower your risk of age-related macular degeneration

(ARMD), the primary cause of vision loss in older adults, by 36%,

compared to persons who consume less than 1.5 servings of fruit

daily. In this study, which involved over 110,000 women and men,

researchers evaluated the effect of study participants' consumption

of fruits; vegetables; the antioxidant vitamins A, C, and E; and

carotenoids on the development of early ARMD or neovascular ARMD, a

more severe form of the illness associated with vision loss. While,

surprisingly, intakes of vegetables, antioxidant vitamins and

carotenoids were not strongly related to incidence of either form of

ARMD, fruit intake was definitely protective against the severe form

of this vision-destroying disease. Three servings of fruit may sound

like a lot to eat each day, but papaya can help you reach this goal.

Add slices of fresh papaya to your morning cereal, lunch time yogurt

or green salads. Cut a papaya in half and fill with cottage cheese,

crab, shrimp or tuna salad. For an elegant meal, place slices of

fresh papaya over any broiled fish.

Protection against Rheumatoid Arthritis

While one study suggests that high doses of supplemental vitamin C

makes osteoarthritis, a type of degenerative arthritis that occurs

with aging, worse in laboratory animals, another indicates that

vitamin C-rich foods, such as papaya, provide humans with protection

against inflammatory polyarthritis, a form of rheumatoid arthritis

involving two or more joints.

The findings, presented in the ls of the Rheumatic Diseases were

drawn from a study of more than 20,000 subjects and focused on

subjects who developed inflammatory polyarthritis and similar

subjects who remained arthritis-free during the follow-up period.

Subjects who consumed the lowest amounts of vitamin C-rich foods were

more than three times more likely to develop arthritis than those who

consumed the highest amounts.

Promote Lung Health

If you or someone you love is a smoker, or if you are frequently

exposed to secondhand smoke, then making vitamin A-rich foods, such

as papaya, part of your healthy way of eating may save your life,

suggests research conducted at Kansas State University.

While studying the relationship between vitamin A, lung inflammation,

and emphysema, Baybutt, associate professor of nutrition at

Kansas State, made a surprising discovery: a common carcinogen in

cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency.

Baybutt's earlier research had shown that laboratory animals fed a

vitamin A-deficient diet developed emphysema. His latest animal

studies indicate that not only does the benzo(a)pyrene in cigarette

smoke cause vitamin A deficiency, but that a diet rich in vitamin A

can help counter this effect, thus greatly reducing emphysema.

Baybutt believes vitamin A's protective effects may help explain why

some smokers do not develop emphysema. " There are a lot of people who

live to be 90 years old and are smokers, " he said. " Why? Probably

because of their diet…The implications are that those who start

smoking at an early age are more likely to become vitamin A deficient

and develop complications associated with cancer and emphysema. And

if they have a poor diet, forget it. " If you or someone you love

smokes, or if your work necessitates exposure to second hand smoke,

protect yourself by making sure that at least one of the World's

Healthiest Foods that are rich in vitamin A, such as papaya, is a

daily part of your healthy way of eating.

Papaya and Green Tea Team Up to Prevent Prostate Cancer

Choosing to regularly eat lycopene-rich fruits, such as papaya, and

drink green tea may greatly reduce a man's risk of developing

prostate cancer, suggests research published the Asia Pacific Journal

of Clinical Nutrition (Jian L, Lee AH, et al.)

In this case-control study involving 130 prostate cancer patients and

274 hospital controls, men drinking the most green tea were found to

have an 86% reduced risk of prostate cancer compared, to those

drinking the least.

A similar inverse association was found between the men's consumption

of lycopene-rich fruits and vegetables such as tomatoes, apricots,

pink grapefruit, watermelon, papaya, and guava. Men who most

frequently enjoyed these foods were 82% less likely to have prostate

cancer compared to those consuming the least lycopene-rich foods.

Regular consumption of both green tea and foods rich in lycopene

resulted in a synergistic protective effect, stronger than the

protection afforded by either, the researchers also noted.

Practical Tips: Get in the habit of drinking green tea and eating

lycopene-rich foods.

Take a quart of iced green tea to work and sip throughout the day or

take it to the gym to provide prostate protection while replenishing

fluids after your workout.

Pack a ziploc bag of apricots and almonds in your briefcase or gym

bag for a handy snack.

Start your breakfast with a half grapefruit or a glass of papaya or

guava juice.

Add papaya to any smoothie or fruit salad or use as a delectable

garnish for fish.

For a delicious summer lunch, cut a papaya in half, scoop out the

seeds, sprinkle with lime juice and top with cottage cheese, a fresh

mint leaf, and roasted almonds.

Begin lunch or dinner with some spicy tomato juice on the rocks with

a twist of lime. Snack on tomato crostini: in the oven, toast whole

wheat bread till crusty, then top with tomato sauce, herbs, a little

grated cheese, and reheat until the cheese melts.

Top whole wheat pasta with olive oil, pine nuts, feta cheese and a

rich tomato sauce for lunch or dinner.

Description

Papayas are fruits that remind us of the tropics, the regions of the

world in which they are grown. Once considered an exotic fruit,

papayas' rise in popularity has made them much more available.

Papayas are spherical or pear-shaped fruits that can be as long as 20

inches. The ones commonly found in the market usually average about 7

inches and weigh about one pound. Their flesh is a rich orange color

with either yellow or pink hues.

Papaya has a wonderfully soft, butter-like consistency and a

deliciously sweet, musky taste. Inside the inner cavity of the fruit

are black, round seeds encased in a gelatinous-like substance.

Papaya's seeds are edible, although their peppery flavor is somewhat

bitter.

The fruit, as well as the other parts of the papaya tree, contain

papain, an enzyme that helps digest proteins. This enzyme is

especially concentrated in the fruit when it is unripe. Papain is

extracted to make digestive enzyme dietary supplements and is also

used as an ingredient in some chewing gums.

History

Papayas, native to Central America, have been long revered by the

Latin American Indians. Spanish and Portuguese explorers brought

papayas to many other subtropical lands to which they journeyed

including India, the Philippines, and parts of Africa.

This revered tropical fruit was reputably called " the fruit of the

angels " by Columbus. In the 20th century, papayas were

brought to the United States and have been cultivated in Hawaii, the

major U.S. producer since the 1920s. Today, the largest commercial

producers of papayas include the United States, Mexico and Puerto

Rico.

How to Select and Store

If you want to eat them within a day of purchase, choose papayas that

have reddish-orange skin and are slightly soft to the touch. Those

that have patches of yellow color will take a few more days to ripen.

Papayas that are totally green or overly hard should not be

purchased, unless you are planning on cooking them, or unless you

want to use green papayas in a cold dish like an Asian salad, as

their flesh will not develop its characteristic sweet juicy flavor.

While a few black spots on the surface will not affect the papaya's

taste, avoid those that are bruised or overly soft. Papayas are more

available during the summer and fall; however, you can usually

purchase them throughout the year.

Papayas that are partially yellow should be left at room temperature

where they will ripen in a few days. If you want to speed this

process, place them in a paper bag with a banana. Ripe papayas should

be stored in the refrigerator and consumed within one or two days, so

you can enjoy their maximum flavor.

For the most antioxidants, eat papaya fully ripened:

Research conducted at the University of Innsbruck in Austria suggests

that as fruits fully ripen, almost to the point of spoilage, their

antioxidant levels actually increase.

Key to the process is the change in color that occurs as fruits

ripen, a similar process to that seen in the fall when leaves turn

from green to red to yellow to brown— a color change caused by the

breakdown and disappearance of chlorophyll, which gives leaves and

fruits their green color.

Until now, no one really knew what happened to chlorophyll during

this process, but lead researcher, Bernard Kräutler, and his team,

working together with botanists over the past several years, has

identified the first decomposition products in leaves: colorless,

polar NCCs (nonfluorescing chlorophyll catabolytes), that contain

four pyrrole rings - like chlorophyll and heme.

After examining apples and pears, the scientists discovered that NCCs

replace the chlorophyll not only in the leaves of fruit trees, but in

their very ripe fruits, especially in the peel and flesh immediately

below it.

" When chlorophyll is released from its protein complexes in the

decomposition process, it has a phototoxic effect: when irradiated

with light, it absorbs energy and can transfer it to other

substances. For example, it can transform oxygen into a highly

reactive, destructive form, " report the researchers. However, NCCs

have just the opposite effect. Extremely powerful antioxidants, they

play an important protective role for the plant, and when consumed as

part of the human diet, NCCs deliver the same potent antioxidant

protection within our bodies. . Angew Chem Int Ed Engl. 2007 Nov 19;46

(45):8699-8702.

How to Enjoy

Tips for Preparing Papaya:

Papayas can be used many different ways. They can be eaten as is,

added to a fruit salad or to a host of different recipes.

One of the easiest (and most delightful) ways to eat papaya is to eat

it just like a melon. After washing the fruit, cut it lengthwise,

scoop out the seeds and then eat it with a spoon. For a little extra

zest, you can squeeze lemon or lime juice on top.

To cut papaya into smaller pieces for fruit salad or recipes, first

peel it with a paring knife and then cut into desire size and shape.

You can also use a melon baller to scoop out the fruit of a halved

papaya. If you are adding it to a fruit salad, you should do so just

before serving as it tends to cause the other fruits to become very

soft.

While most people discard the big black seeds, they are actually

edible and have a delightful peppery flavor. They can be chewed whole

or blended into a creamy salad dressing, giving it a peppery flavor.

A Few Quick Serving Ideas:

Mix diced papaya, cilantro, jalapeno peppers and ginger together to

make a unique salsa that goes great with shrimp, scallops and

halibut.

Sprinkle papaya with fresh lime juice and enjoy as is.

Slice a small papaya lengthwise and fill with fruit salad.

In a blender, combine papaya, strawberries and yogurt for a cold soup

treat.

Safety

Papayas and Latex Allergy

Like avocados and bananas, papayas contain substances called

chitinases that are associated with the latex-fruit allergy syndrome.

There is strong evidence of the cross-reaction between latex and

these foods. If you have a latex allergy, you may very likely be

allergic to these foods as well. Processing the fruit with ethylene

gas increases these enzymes; organic produce not treated with gas

will have fewer allergy-causing compounds. In addition, cooking the

food may deactivate the enzymes.

Nutritional Profile

Papaya is an excellent source of vitamin C. It is a very good source

of folate and potassium. In addition, it is a good source of dietary

fiber, vitamin E, vitamin A and vitamin K.

For an in-depth nutritional profile click here: Papaya.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-

depth nutritional profile for Papaya is also available. This profile

includes information on a full array of nutrients, including

carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins,

minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high

concentration of nutrients for the calories they contain, we created

a Food Rating System. This system allows us to highlight the foods

that are especially rich in particular nutrients. The following chart

shows the nutrients for which this food is either an excellent, very

good, or good source (below the chart you will find a table that

explains these qualifications). If a nutrient is not listed in the

chart, it does not necessarily mean that the food doesn't contain it.

It simply means that the nutrient is not provided in a sufficient

amount or concentration to meet our rating criteria. (To view this

food's in-depth nutritional profile that includes values for dozens

of nutrients - not just the ones rated as excellent, very good, or

good - please use the link below the chart.) To read this chart

accurately, you'll need to glance up in the top left corner where you

will find the name of the food and the serving size we used to

calculate the food's nutrient composition. This serving size will

tell you how much of the food you need to eat to obtain the amount of

nutrients found in the chart. Now, returning to the chart itself, you

can look next to the nutrient name in order to find the nutrient

amount it offers, the percent Daily Value (DV%) that this amount

represents, the nutrient density that we calculated for this food and

nutrient, and the rating we established in our rating system. For

most of our nutrient ratings, we adopted the government standards for

food labeling that are found in the U.S. Food and Drug

Administration's " Reference Values for Nutrition Labeling. " Read more

background information and details of our rating system.

Papaya

1.00 each

304.00 grams

118.56 calories

Nutrient Amount DV

(%) Nutrient

Density World's Healthiest

Foods Rating

vitamin C 187.87 mg 313.1 47.5 excellent

folate 115.52 mcg 28.9 4.4 very good

potassium 781.28 mg 22.3 3.4 very good

dietary fiber 5.47 g 21.9 3.3 good

vitamin A 863.36 IU 17.3 2.6 good

vitamin E 3.40 mg 17.0 2.6 good

vitamin K 7.90 mcg 9.9 1.5 good

World's Healthiest

Foods Rating Rule

excellent DV>=75% OR Density>=7.6 AND DV>=10%

very good DV>=50% OR Density>=3.4 AND DV>=5%

good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Papaya

References

Baybutt RC, Hu L, Molteni A. Vitamin A deficiency injures lung and

liver parenchyma and impairs function of rat type II pneumocytes. J

Nutr. 2000 May;130(5):1159-65. 2000. PMID:10801913.

Cho E, Seddon JM, Rosner B, Willett WC, Hankinson SE. Prospective

study of intake of fruits, vegetables, vitamins, and carotenoids and

risk of age-related maculopathy. Arch Ophthalmol. 2004 Jun;122(6):883-

92. 2004. PMID:15197064.

Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton

Encyclopedia. Pegus Press, Clovis, California 1983.

Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition

Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID:15210.

Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia.

Macmillan, New York 1996.

Jarvik GP, Tsai, NT, McKinstry LA et al. Vitamin C and E intake is

associated with increased paraoxonase activity. Arterioscler Thromb

Vasc Biol 2002 Aug 1;22(8):1329-33 2002.

Jian L, Lee AH, Binns CW. Tea and lycopene protect against prostate

cancer. Asia Pac J Clin Nutr. 2007;16 Suppl 1:453-7. 2007.

PMID:17392149.

Li T, Molteni A, Latkovich P, Castellani W, Baybutt RC. Vitamin A

depletion induced by cigarette smoke is associated with the

development of emphysema in rats. J Nutr. 2003 Aug;133(8):2629-34.

2003. PMID:12888649.

Pattison DJ, Silman AJ, Goodson NJ, Lunt M, Bunn D, Luben R, Welch A,

Bingham S, Khaw KT, Day N, Symmons DP. Vitamin C and the risk of

developing inflammatory polyarthritis: prospective nested case-

control study. Ann Rheum Dis. 2004 Jul;63(7):843-7. 2004.

PMID:15194581.

Rakhimov MR. Pharmacological study of papain from the papaya plant

cultivated in Uzbekistan (Article in Russian). Eksp Klin Farmakol

2000 May-Jun;63(3):55-7 2000.

Wood, . The Whole Foods Encyclopedia. New York, NY: Prentice-

Hall Press; 1988 1988. PMID:15220.

More of the World's Healthiest Foods ( & Spices)!