Try papaya, if you please

This tropical fruit is great for your gut as well as your immunity

PAPAYA is not high on most shopping lists, but this could change with the rise in popularity of plant-based diets.

Accredited practising dietitian and Australian Papaya ambassador Caitlin Reid says more and more research is suggesting that plant-based diets may help to manage or reduce the risk of developing health conditions such as diabetes, heart disease, obesity and dementia.

“Papaya is just one of many plant-based foods that provide these benefits. One serving (150g) provides a healthy dose of folate, fibre, vitamin C and A, which helps keep your immune system, gut health and skin in-check,” she says.

She offers her reasons to consume the tropical fruit:

Strong immunity: A single serve provides double your daily vitamin C needs. Great for the gut: Papaya contains a combination of antioxidants

including Vitamin A and C, lutein, zeaxanthin and betacarotene to support the immune system and improve the gut microbiome.

Healthy digestion: A serve of papaya has almost three times as much fibre as half a cup of cooked brown rice.

Glowing skin: The antioxidants help skin glow naturally. Vitamin C helps with collagen production, while betacarotene

has a key role in the formation and repair of your skin. The fruit is also 90 per cent water, which helps keep skin hydrated.

Mums and bubs: Papaya and papaw are an excellent source of vitamin C and folate, which helps young growing bodies to develop and stay healthy. The soft texture is also ideal for teething gums.

Smart snack: It is low in kilojoules, high in fibre and has a moderate glycaemic level, which helps keep you feeling fuller for longer.

TOP TIPS

● To pick a perfect papaya, give it a gentle squeeze under the stem. If it’s ripe, it will give slightly. If it’s a bit hard, ripen it in the fruit bowl, then store in the fridge. Ripe papaya has green/yellow skin and bright orange/red flesh and ripe papaw has yellow/orange skin and bright yellow/orange flesh.

● Use papaya in both sweet and savoury dishes. It pairs well with coconut, passionfruit, seafood, salads, curries, pork, chicken, lemon, mango, pineapple, ginger, kiwi, banana and berries. Squeeze fresh lime on top for a snack.

For more details about the fruit and recipes to try, go to australianpapaya.com.au