A popular poem among nursery school students reads: “Pawpaw is a kind of fruit. Sweet like sugar; Yellow like fanta. Everybody likes pawpaw.”
This is not far from the truth as pawpaws are an exotic fruit with sweet taste, vibrant colour and a wide variety of health benefits. Nutrition experts have pointed out that they are an excellent source of Vitamin C and one single medium fruit provides 224 per cent of your daily Vitamin C needs. They are a good source of folate, Vitamin A, magnesium, copper, pantothenic acid and fibre. The abundance of B vitamins, alpha and beta carotene, lutein and zeaxanthan, vitamin E, calcium, potassium, vitamin K and lycopene, the powerful antioxidant most commonly associated with tomatoes, makes pawpaw one fruit that should be incorporated into one’s meals.
Interestingly, they can be enjoyed when slightly unripe as well as when they are ripe. While the unripe pawpaw gives a crunchy munch, the ripe pawpaw benefits those who prefer a succulent bite. They can be relished as a lone snack, in the form of fruit salad or as beverage (either pureed alone or with other blended fruits).
Although pawpaws are generally healthy and nutritious, nutritionists recommend that when unripe, they may not be dangerous for pregnant women. According to Ms Gift Asuquo, a nutritionist, “pawpaws are very nutritious and actually good for the body. But there have been several studies that suggest that unripe pawpaw should not be consumed by pregnant women. This is because when unripe, pawpaw contains certain enzymes (papain and chymopapain) in very high concentrations which may threaten the survival of the foetus. It does this by increasing the chances of uterine contractions which can force the woman into premature labour. However, when ripe, they are safe to be eaten as the presence of these enzymes is eliminated. So, pawpaws are safe to be eaten by pregnant women when ripe.”
Other benefits one stands to gain from eating pawpaws include:
Protection of the eyes
Pawpaws contain an antioxidant known as zeaxanthin, which filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration. Macular degeneration is a deterioration or breakdown of the eye’s macula (the macula is a small area in the retina – the light-sensitive tissue lining the back of the eye – responsible for central vision). When the disease occurs, it destroys one’s sharp, central vision.
Digestion
Pawpaws contain an enzyme called papain that aids in digestion. Their high fibre and water content also helps prevent constipation and promotes a healthy digestive tract.
Asthma prevention
The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, contained in foods like pawpaw, pumpkin and carrots.
Heart health
Pawpaws contain a healthy dose of fibre, potassium and vitamins and these play a vital role in promoting heart health. Cardiologists have pointed out that 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.
Skin and hair quality improvement
Vitamin A is one nutrient required for sebum production that keeps hair moisturised. It is also necessary for the growth of all bodily tissues, including skin and hair. Adequate intake of vitamin is also needed for the building and maintenance of collagen, which provides structure to skin and hair. Pawpaws are rich in both of these vitamins.
When it comes to the skin, pawpaws have been known to provide tremendous healing powers. They are usually mashed and used topically to achieve this purpose. Research has shown that certain enzymes found in mashed pawpaw, when applied topically, promotes wound healing and prevents infection in burnt areas. Also, ointments containing the papain enzyme (an enzyme found in pawpaw) have also been used to treat bedsores.
Cancer
Though there is no single known cause of cancer, certain lifestyles either increases or reduces one’s risk of developing the disease. Several studies have shown the link between diet and the risk of cancer and it has constantly been emphasised that a rich fruit and vegetable diet does a lot to reduce the chances of developing this disease. In fact, a study showed that the consumption of the powerful antioxidant, beta-carotene (found in pawpaws), had an inverse association with the development of colon cancer in the Japanese population.
In another study conducted by the Harvard School of Public Health’s Department of Nutrition, it was also discovered that diets rich in beta-carotene may play a protective role against prostate cancer among younger men.
Incorporate pawpaw in your diet
It’s quite easy to spot a ripe pawpaw. Its colour and feel at touch are ready pointers. One of the best ways to enjoy it is to peel, scoop the seeds and eat it as it is. For those who fancy bitter and pepper in one taste, the seeds can provide that. They can be made into a beverage and the good thing is you can experiment with other different fruits until you get the taste you prefer. One simple recipe for pawpaw is the pawpaw slush. For this drink, you will need. One large ripe pawpaw (not hard or mushy); one lemon or lime; eight ice cubes; two cups water (adjust to desired consistency); sugar to taste (or any other sweetener).