The Nutritional Benefits of Papaya and Watermelon
Papaya and watermelon are two delicious tropical fruits that happen to be nutritious superfoods as well. Both fruits are packed with essential vitamins, minerals and antioxidants that offer significant health benefits. Adding papaya and watermelon to your diet can help improve digestion, strengthen immunity, protect heart health and more.
Papaya Nutrition Facts
Papaya is an excellent source of antioxidants, including lycopene, vitamin C and vitamin A precursors known as carotenoids. It also provides B vitamins, potassium, magnesium and fiber. One cup of raw papaya contains:
- Calories - 62
- Protein - 2 grams
- Carbs - 15 grams
- Fiber - 3 grams
- Vitamin C - 188% RDI
- Vitamin A - 33% RDI
- Folate - 14% RDI
- Potassium - 20% RDI
In addition, papaya is rich in powerful digestive enzymes like papain, chymopapain and lysozymes that aid digestion.
Watermelon Nutrition Facts
Watermelon is one of the best fruit sources of lycopene, an antioxidant associated with heart health and cancer prevention. It also contains vitamin C, vitamin A and potassium. One cup of watermelon contains:
- Calories - 46
- Protein - 1 gram
- Carbs - 12 grams
- Fiber - 1 gram
- Vitamin C - 21% RDI
- Vitamin A - 18% RDI
- Potassium - 5% RDI
Plus over 90 percent of watermelon's weight comes from water, making it ultra hydrating.
Papaya Health Benefits
Research shows that adding more papaya to your diet offers several potential wellness advantages. Here are some of the top health benefits of papaya:
Supports Digestive Health
Papaya contains papain, an enzyme that breaks down proteins and helps your body digest food more efficiently. Multiple studies indicate papain may help reduce bloating, gas, indigestion and constipation.
Strengthens Immunity
One papaya packs more than 300% your daily vitamin C needs. Vitamin C stimulates white blood cell function to support immune defense. Getting enough vitamin C also shortens the duration of respiratory infections.
Protects Eye Health
Two carotenoids found in papaya called lutein and zeaxanthin accumulate in the retina. Consuming foods high in these antioxidants may lower risks of macular degeneration and cataracts.
Aids Skin & Wound Healing
Applying papaya peel directly to burns can accelerate healing, likely due its proteolytic enzymes. Eating papaya may also speed wound recovery in a similar manner.
Reduces Inflammation
Research indicates compounds in papaya like lycopene and vitamin C have potent anti-inflammatory effects in various tissues throughout the body.
Supports Heart Health
The fiber, potassium, vitamin C and lycopene content of papaya all support cardiovascular wellness. One study found people who ate diets rich in lycopene had a 50% lower rate of heart disease.
Watermelon Health Benefits
Like papaya, regularly enjoying watermelon offers many impressive wellness perks, such as:
Boosts Hydration
Over 90% of watermelon is water, so eating it helps you rehydrate quickly. Watermelon contains electrolytes like magnesium, calcium and potassium too.
Improves Exercise Recovery
Watermelon's juices can relieve muscle soreness after your workout. Watermelon also provides citrulline, an amino acid that may increase nitric oxide production to boost performance.
Supports Heart Health
Lycopene from watermelon protects LDL cholesterol from oxidation and lowers arterial plaque buildup. Plus it contains citrulline, which relaxes blood vessels to improve circulation.
Protects Skin From UV Rays
Research shows lycopene shields skin cells from sun damage by increasing cytoprotective enzymes and scavenging free radicals. Eating watermelon raises skin lycopene levels.
Aids Weight Loss
Watermelon is low calorie, high in fiber and rich in water - all characteristics linked to dropping excess pounds. Adding watermelon to a weight loss diet helps boost satiety too.
Tips for Selecting Papaya
Follow these simple tips for picking ripe, sweet papaya with the most nutrients:
- Choose papayas that are mostly or fully yellow/orange
- Avoid papayas that are still green
- Select fruit that gives slightly to gentle pressure
- Heavier papayas often indicate ripeness
- Examine papaya for bruising or mold
- Use ripe papaya within a few days
Tips for Selecting Watermelon
Keep these picking tips in mind when selecting fresh watermelon:
- Choose a firm, symmetrical watermelon that feels heavy
- Inspect the rind for any cuts, dents or discolored spots
- The underside should have a creamy yellow spot from resting on the ground
- A hollow sound when thumped indicates ripeness
How to Cut & Store Papaya
Follow these directions for prepping papaya:
- First wash the fruit thoroughly under cool water
- Cut the entire papaya lengthwise
- Use a spoon to scoop out and discard the black seeds
- Peel away skin and cut remaining flesh into slices or chunks
- Place prepared fruit in an airtight container
- Refrigerate for 3-4 days maximum
How to Cut & Store Watermelon
Here is an easy technique for cutting watermelon:
- Set watermelon on a cutting board & clean the rind
- Slice off both ends to create flat surfaces
- Make perpendicular cuts down the length of the melon
- Slice between the white rind and red flesh
- Cut the watermelon into cubes or wedges
- Cover & refrigerate unused melon for up to 5 days
Enjoy the many nutritional benefits papaya watermelon have to offer!
FAQs
Does papaya help with weight loss?
Yes, papaya is low in calories and high in fiber, meaning it provides few calories and keeps you feeling full. This combination helps facilitate weight loss.
Is it safe to eat papaya seeds?
Papaya seeds are edible and safe to eat. They have a strong, peppery flavor. Some even claim papaya seeds have health benefits, though more research is still needed.
Why is my watermelon white inside?
A watermelon with white internal flesh likely wasn't ripe when picked from the field. Always inspect watermelons for the "yellow underside spot" to ensure ripeness before purchasing.
Can dogs eat watermelon?
Yes! Watermelon is safe for dogs to eat and most of them love it! Just be sure to remove seeds first, as they could cause intestinal blockage. It’s also smart to cut watermelon into bite-size pieces.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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