Archive For The “Health” Category
“Papayas have a melon-like texture and are packed with beta-carotene, vitamin C and other nutrients,” says registered dietitian Julia Zumpano, RD, LD. “You can even eat the fruit’s crunchy black seeds.”
And papaya may help protect vision, fight disease, prevent inflammation, improve gut health, lower blood sugar and protect your heart. Zumpano outlines all the different ways papaya can benefit your health.
What is a papaya?
Early European explorers called papayas “tree melons” because the fruit looks a bit like a melon. But papayas are actually berries. They grow on tall tree-like plants in tropical regions like Central America, India and Mexico.
In the U.S., papaya plants grow in the warm climates of California, Florida, Hawaii, Texas and Puerto Rico. They’re a popular tropical fruit, along with bananas, mangoes and pineapples.
Papaya nutrition
One small papaya (157 grams) provides:
- 67 calories
- 0.7 grams protein
- 0.4 grams of fat
- 17 grams of carbohydrates
- 2.6 grams of fiber
- 12.3 grams of total sugar
Other nutrients include:
- 95.6 milligrams of vitamin C
- 31.4 milligrams of calcium
- 33 milligrams of magnesium
- 15.7 milligrams of phosphorus
- 286 milligrams of potassium
What are papaya health benefits?
Vitamins and antioxidants in papayas make this fruit a nutritious addition to meals. Papayas provide a host of potential health benefits.
1. Protects vision
A natural food pigment called carotenoids gives papayas their orange, yellow and pink hues. Like carrots, papayas are especially high in beta-carotene.
“Your body changes beta-carotene into vitamin A,” explains Zumpano. “These nutrients are vital to good vision.”
A cup of sliced papaya has 68 micrograms of vitamin A, which is a third of the recommended daily value (about 33% DV).
2. Fights disease
With 95 milligrams of vitamin C, a small papaya provides more than the recommended DV. Your body can’t make this water-soluble vitamin, which means you need to get vitamin C from foods and drinks each day.
Studies suggest that eating foods high in vitamin C may lower your risk of lung cancer and breast cancer. The vitamin may also help treat pancreatic cancer. Additionally, plant chemicals (phytonutrients) in papayas, such as lycopene, may help fight cancer, according to one study.
Vitamin C in papayas helps your body in other ways, too:
- Protects vision
- Keeps joints healthy
- Makes collagen for healthy hair, nails and skin
- Promotes wound healing
3. Prevents inflammation
Papayas have an enzyme called papain that helps minimize oxidative stress.
“Oxidative stress occurs when you don’t have enough antioxidants to fight free radicals,” Zumpano explains. “The resulting cell damage can lead to chronic inflammation, which increases your risk for health problems.”
A small review of studies found that phytonutrients and extracts in papayas may protect against:
- Aging
- Alzheimer’s disease
- Cancer
- Diabetes
- Gum disease
- Chronic inflammation
4. Improves gut health
Research shows that eating fermented papayas may improve gut health. Naturally fermented foods have probiotics that support a healthy gut microbiome.
“Probiotics are healthy bacteria that aid digestion and fight inflammation,” notes Zumpano.
5. Lowers blood sugar
Fermented papaya can lower blood sugar (glucose) levels. This may be helpful if you have prediabetes. But it’s not good for people who take insulin or oral diabetes medications.
“You could end up with blood sugar that’s too low, also known as hypoglycemia,” warns Zumpano.
6. Protects your heart
One small, sliced papaya has 286 milligrams of potassium. That’s 6% of the recommended DV.
“Foods high in potassium help relax blood vessels, improving blood flow and blood pressure,” says Zumpano.
Vitamin C in papayas also lowers high blood pressure by minimizing oxidative stress and inflammation. In addition, research suggests that lycopene in papayas may prevent heart disease and stroke by reducing “bad cholesterol” (low-density lipoprotein or LDL).
Are there any risks to eating papaya?
Yes. People with certain conditions may want to select a different fruit. This includes people who:
- Are allergic to latex. Unripe papayas have high levels of papaya latex made of papain enzymes. Someone with a latex allergy who eats papaya may have an allergic reaction (oral allergy syndrome) to this natural latex. “The latex enzymes can irritate and damage the esophagus and gums,” says Zumpano.
- Have asthma. Papain enzymes in papayas may trigger breathing problems in people with asthma, according to research.
- Are at risk for blood clots. Papaya heightens the effects of blood thinners that help prevent blood clots. Eating papaya while taking these medications can increase the risk of bleeding and bruising.
- Take certain medications. Papaya can also interact with medicines that treat thyroid disorders and heart rhythm problems like atrial fibrillation.
Is it safe to eat papaya seeds?
Yes, the crunchy black seeds inside a papaya are safe to eat.
“They have a spicy or peppery flavor,” reports Zumpano.
Papaya seeds have fiber, which may help prevent constipation. But eating too many seeds can cause stomach upset and diarrhea.
A TikTok trend encourages people to eat papaya seeds as a natural way to get rid of intestinal parasites like roundworms and pinworms. If this is news to you (or you’re saying, “Ew!”), here’s what you really need to know: Intestinal parasites aren’t that common, and eating papaya seeds won’t help if you have one.
“You should see your healthcare provider for an accurate diagnosis and medications,” advises Zumpano.
Picking the perfect papaya
If you still need more reasons to try papayas, consider that the Environmental Working Group lists it among its Clean 15™ fruits. This means papayas have some of the lowest amounts of pesticide residue of any fruit.
When shopping for papayas, look for ones with yellow skin that feel soft, but not mushy to the touch.
“A green, hard skin is a sign the fruit needs more time to ripen,” says Zumpano.
You can speed up the ripening process by placing the fruit in a closed paper bag. But don’t let papayas sit too long. An overripe papaya can get mealy and bland — and certainly won’t remind you of a tropical getaway.
Brighter Bites, a national nonprofit that delivers fresh fruits and vegetables directly to families, has launched a webpage dedicated to its Food is Medicine initiative in partnership with UTHealth Houston.
The page highlights the nonprofit’s work over the past several years, showcasing the connection between healthy food and improved health outcomes, according to a news release.
The Food is Medicine initiative emphasizes the role of nutrition in managing chronic diseases, preventing illness and improving overall well-being. Key features of the new webpage include visuals, personal testimonials, publications and research, and highlights that detail the program’s success and impact, the release said.
“Our goal is to provide all children and their families with a variety of fresh fruits and vegetables while teaching them how to use it to reduce risk of diet-related chronic disease later in life. As part of our Food Is Medicine efforts, we will integrate provisions of fresh produce and nutrition education in the health care system so healthy food can be part of preventing or managing disease and promoting well-being,” said Shreela Sharma, Brighter Bites co-founder and a professor and vice-chair of the Department of Epidemiology at UTHealth Houston School of Public Health.
The Food is Medicine page highlights how Brighter Bites’ work in providing participants with fresh food and nutrition education ultimately supports the management of chronic conditions such as diabetes, hypertension and obesity. By addressing both the root causes of these conditions and the social determinants of health, the initiative has led to measurable improvements in health outcomes for countless individuals in the communities served, the release said.
“We are proud to share our Food is Medicine initiative with our supporters and the broader community,” said Brighter Bites CEO Rich Dachman. “This initiative is at the heart of our mission to build healthier futures for families across the country. For the past several years, we’ve seen firsthand how access to fresh, nutritious food along with nutrition education can make a meaningful difference in the lives of individuals and lead to better health outcomes.”
The global dragon fruit market is set for substantial growth, with its value expected to rise from US$507.3 million in 2023 to US$973.6 million by 2033, at a CAGR of 6.7%. Dragon fruit thrives in warm and humid climates, offering a year-round supply due to its evergreen nature.
The increasing popularity of dragon fruit is attributed to its rich nutritional profile, which can help combat chronic conditions such as cancer and asthma, regulate blood sugar, and promote skin and hair health. Packed with fiber, vitamins, and antioxidants, this fruit has gained traction among health-conscious consumers who seek nutritious ingredients for a balanced diet.
Dragon fruit plays a key role in the food and beverage industry, driving market expansion as producers develop a range of tropical products to satisfy diverse consumer tastes. The potential for sustained market growth is clear, as underscored by the findings of Persistence Market Research.
Key Market Growth Drivers
The growing awareness of dragon fruit’s health benefits, such as its rich nutrient content and antioxidant properties, is a key factor driving demand. Consumers increasingly recognize the fruit’s ability to help mitigate chronic health conditions, making it a desirable addition to their diets. Additionally, the shift toward healthier eating habits propels the rise in dragon fruit consumption as part of natural, nutritious food choices.
The food and beverage sector is expanding rapidly, with dragon fruit gaining popularity as an ingredient in various products. Its versatility has allowed producers to innovate, creating new offerings that cater to changing consumer preferences. Moreover, the globalization of markets and favorable trade policies have enhanced the reach of dragon fruit, making it more accessible in regions that previously had limited exposure.
Despite its evergreen nature, dragon fruit cultivation still faces challenges due to seasonal variations that can impact supply and pricing stability. Additionally, the plant is susceptible to pests and diseases, which can affect yields and product quality. Transportation and shelf-life issues are also significant hurdles, as the fruit’s delicate nature requires careful handling, particularly in long-distance shipments.
The geographical constraints of dragon fruit cultivation limit its production to specific regions with warm, humid climates. This can cause supply shortages and price fluctuations in areas where the fruit is not grown locally. Furthermore, the high initial investment required to establish dragon fruit orchards, including land, infrastructure, and cultivation practices, may deter some potential growers from entering the market.
Innovation in dragon fruit products has been a significant trend as producers explore new avenues for the fruit’s use. Dragon fruit-based beverages, snacks, desserts, and even skincare products have been developed to cater to diverse consumer needs. The rise of e-commerce has also expanded the market, providing consumers with easier access to dragon fruit products from different regions and encouraging online sales growth.
As health and wellness trends continue influencing consumer behavior, the demand for functional foods like dragon fruit, known for their nutritional benefits and disease-fighting properties, has surged.
A recent study published in The American Journal of Clinical Nutrition found that eating blueberries and other flavonoid-rich foods may support healthy aging, including a lowered risk for poor mental health.
The study, led by researchers from Queen’s University, Belfast N. Ireland; Edith Cowan University, Perth, Australia; Harvard T.H. Chan School of Public Health; and Rush University Medical Center, highlights the associations between the intake of flavonoids and flavonoid-rich foods, including blueberries, and three indicators of healthy aging (frailty, impaired physical function and poor mental health).
The survey involved more than 85,000 men and women over the age of 60 and showed that blueberries, strawberries, apples, oranges, and tea promote healthier aging.
“From a public health standpoint, a modest yet achievable adjustment, involving an increase of 3 servings per day in flavonoid-rich foods, translated to a 6% to 11% lower risk across the healthy aging indicators in women, and a 15% lower risk of poor mental health in men,” said Aedín Cassidy, Ph.D., nutrition and preventive medicine chair, and director for interdisciplinary research, Queen’s University Belfast and The Institute for Global Food Security.
Researchers conducted the study using data from two U.S.-wide prospective cohort studies, the Nurses’ Health Study (NHS) and the Health Professionals Follow-up Study (HPFS).
The study followed 62,743 females from 1990-2014 and 23,687 males from 2006-2018 and included their data when they reached 60 years or older. Dietary flavonoid intake was calculated from food frequency questionnaires collected when participants started and every four years over 24 years for the NHS and over 12 years for the HPFS.
Every four years, participants also completed health surveys to assess conditions related to frailty, including fatigue, poor strength, reduced aerobic capacity, presence of chronic illnesses, and weight loss. Physical impairment was assessed based on questions related to physical limitations in performing various moderate and vigorous activities.
Mental health was assessed and scored using questions from the Center for Epidemiologic Studies Depression and the Geriatric Depression Scale.
In the NHS, intakes of total flavonoids, compared to the lowest, were associated with a 15% lower risk of frailty, a 12% lower risk of developing impaired physical function, and a 12% lower risk of developing poor mental health. A lowered risk of these outcomes was also associated with a higher habitual intake of specific foods and beverages: tea, red wine, apples, blueberries, and oranges.
In the males with HPFS, high intakes of tea and blueberries and moderate intakes of red wine were associated with a lowered risk of poor mental health. Still, there were no associations between average intakes of any other flavonoid-rich foods and either frailty or impaired physical function.
The researchers also looked at changes due to decreased consumption of flavonoid-rich foods. In the NHS, the greatest decrease in intakes of tea, blueberries, and apples was associated with a 7%, 31%, and 16% higher risk of developing frailty, respectively. Increasing intakes of blueberries by 0.5 servings per day was associated with a 12% lower risk of frailty.
A limitation of the study is that it only focused on middle-aged and older, predominantly white women and men. Future studies in diverse population groups with broader intakes of flavonoid-rich foods are needed.
This research contributes to the growing evidence that consuming flavonoid-rich foods like blueberries throughout one’s life is an important part of a healthy diet.
“Our findings underscore the potential for simple dietary modifications to impact overall quality of life and contribute to healthy aging,” Cassidy explained.
A recent study has revealed that incorporating avocados into the diet can positively influence the microbiota of adults living with abdominal obesity, without requiring any caloric restrictions, and thus improving gut health.
Conducted as part of the Habitual Diet and Avocado Trial (HAT), the 26-week randomized controlled trial involved 1,008 participants who were split into two groups: one that consumed one avocado daily and another that maintained their usual dietary habits.
Fecal samples from a subset of 230 participants were collected at the start of the study, after four weeks, and after the 26-week period. Researchers at the University of California, Los Angeles, utilized advanced shotgun metagenomics sequencing to assess the gut microbiota composition and diversity.
The findings indicated that participants in the avocado-consuming group experienced a notable increase in gut microbiota diversity by the four-week mark, a change that persisted throughout the study. Particularly, individuals with lower scores on the Healthy Eating Index (HEI-2015), reflecting less nutritious dietary habits at the outset, showed a more significant increase in microbiota diversity when consuming avocados compared to those in the control group.
At the end of the study, the avocado group demonstrated significant changes in beta diversity, suggesting shifts in the overall composition of gut bacteria. At the species level, notable increases were observed in beneficial gut bacteria, including Faecalibacterium prausnitzii and Bacterium AF16_15. However, functional analysis indicated no significant differences in metabolic pathways between the two groups.
The study, which highlights the potential prebiotic benefits of avocados, suggests that incorporating this nutrient-rich fruit could be particularly advantageous for individuals with lower diet quality scores. These findings open new avenues for dietary interventions aimed at improving gut health in people with abdominal obesity.
Total U.S. fruit intake declined 7 percent to 0.93 cup equivalent per person per day in 2017–18 from 1 cup equivalent in 2003–04.
A 50-percent drop in fruit juice intake, from 0.46 cup equivalent per person per day in 2003–04 to 0.23 cup equivalent in 2017-18, drove the overall decrease in fruit consumption.
For a nutritionally adequate diet, the Dietary Guidelines for Americans 2020–2025 advises individuals to consume about one cup equivalent of fruit for every 1,000 calories, with some variations for children and adolescents based on sex and physical activity.
Fruit is a rich source of nutrients, including dietary fiber, potassium, calcium, and vitamin D. Given the importance of this food group to diet quality, the USDA, Economic Research Service (ERS) recently examined U.S. fruit consumption patterns and trends.
These data come from the National Health and Nutrition Examination Survey (NHANES), which nutritionists use to study diet quality.
Plátanos de Canarias just joined forces with Ausolan, a Spanish business group, to create an initiative to teach kids about the importance of physical activity and balanced, nutritious meals by collaborating with school kitchens.
The collaboration’s focus is to battle childhood obesity, which the organization says is a front-and-center issue in Spain.
According to a press release from the company, 36.1% of children between the ages of 2 and 17 are overweight, and 15.9% suffer from obesity.
The organization is also launching a special challenge for kids to win 50-spot kits with everything you need to stay active: a soccer ball, water bottle, gym towel, and pool shoes.
- Plantains are rich sources of complex carbohydrates, vitamins, and minerals.
- Plantains promote bowel regularity due to their fiber content.
- They are good for heart health.
- Plantains are versatile and can be used in various dishes.
To participate, kids should post a photo on their favorite social media platform practicing a sport with their favorite fruit, tag the organization’s Instagram: @platano_decanarias and use the hashtag #LaFrutaDelDeporte.
A recent study published in the journal Nutrients found that daily mango consumption may lower insulin levels and enhance insulin sensitivity in overweight or obese adults experiencing chronic low-grade inflammation.
Conducted at the Illinois Institute of Technology with 48 adults aged 20 to 60, the study compared the effects of fresh mangos to a calorie-matched control food, on inflammation and insulin sensitivity. Participants consuming mangos exhibited significant reductions in insulin resistance, as measured by the Homeostasis Model Assessment of Insulin Resistance (HOMA-IR). Additionally, improvements in beta-cell function (insulin production and release) were noted using the disposition index (DI).
After a four-week intervention, the mango group showed significantly lower insulin concentrations during an oral glucose tolerance test compared to baseline, while no changes were observed in the control group.
“Our study indicates that incorporating fresh mangos into the diet may provide an accessible way for those who are overweight or obese to enhance insulin function and decrease the risk of type 2 diabetes,” Professor of Food Science and Nutrition Indika Edirisinghe, PhD, noted.
Importantly, while maintaining comparable caloric intake, participants in the mango group did not experience changes in body composition, whereas the control group showed a slight increase in weight.
Other markers of inflammation and glucose levels did not differ significantly between the two groups, suggesting that fresh mangos could be a healthier alternative to similar sweet treats.
Edirisinghe emphasized that the observed improvement in insulin sensitivity without corresponding weight gain challenges the perception that the natural sugar in mangos negatively impacts obesity and diabetes. While the specific mechanisms remain unclear, improved antioxidant status from mango consumption may play a role in regulating blood glucose levels.
These findings highlight the importance of incorporating fresh fruits, particularly mangos, into dietary habits that support heart health, blood sugar control, and overall wellness.
The mangos consumed were a combination of Kent and Keitt varieties, and aside from the intervention or control food, participants maintained their usual diet and lifestyle. The study utilized a randomized, placebo-controlled, single-blinded design over four weeks in real-life conditions, enabling thorough evaluations of fasting and postprandial glycemic responses.
*This study was supported through an unrestricted grant from the National
Avocados from Mexico says it promotes the heart-healthy benefits and good fats of avocados, and to mark National Nutrition Month. This includes supporting the American Heart Association’s Healthy for Good Initiative, Eat Smart Program, which encourages people to make informed choices about nutrition.
Avocaods From Mexico says avocados are good sources of fiber, with 3 grams per one-third of a medium avocado, as well as healthy fats.
The Healthy for Good Initiative, Eat Smart Program promotes an overall balanced diet that includes a variety of fruits, vegetables, whole grains and sources of healthy fats. Avocados From Mexico is a national supporter of this initiative, and its “Good Fats Meet Great Taste” campaign reinforces the importance of making informed food choices, according to a news release.
“Avocados From Mexico taste good and are good for you, making them a one-stop-shop for anyone who wants to eat healthy without compromising on taste,” Alvaro Luque, CEO of Avocados From Mexico, said in the release. “This program spotlights all the benefits that make avocados a nutritional powerhouse, including good fats and key nutrients that support heart health. Avocados are a versatile, delicious add to nearly any recipe, proving that eating healthy can — and should — be fun.”
ELGIN, MN – Honeybear Brands, a leading grower, marketer and developer of premium conventional and organic apples, pears and cherries, is urging retailers to remind shoppers to eat more fiber rich apples this March, in an effort to help them reduce their risk of certain cancers.
Colorectal cancer is the third most common cancer diagnosed in the U.S. and the risk is growing in younger adults. In fact, the number of people under 55 who’ve been newly diagnosed with colorectal cancer has nearly doubled since 1995. As a result, the American Cancer Society has issued new recommendations for people to start regular screening at age 45 rather than 50.
What’s increasing the risk? Experts point to the American diet — processed food, low-fiber, high-fat meals. But a high-fiber diet is a significant preventative measure against colon cancer. Apples are a powerhouse of fiber, thanks to their skin, and are packed with phytochemicals — such as flavonoids and polyphenols — that may help fight certain cancers.
“As younger adults see their risk for this disease increase, we want to encourage them to add more fiber to their daily diets. Apples are an easy way to do this. A portable snack, or an easy ingredient in a meal, apples are within reach and very affordable,” said Kristi Harris, Marketing Director, Honeybear Brands, in a recent press release.
Honeybear Brands is supporting this Colorectal Cancer education effort at retail, offering point of sale promotional materials featuring the recognized blue ribbon this March.
“We want to trigger that connection for shoppers looking to make informed choices at store level and the blue ribbon symbolizes the importance of gut health,” said Harris.
The company is also working with My Food Gal, a food blogger on a social media campaign to inspire consumers to follow her easy, high fiber recipe that features the delicious combination of apples, oats and peanut butter.