Papaya: The superfood you need in your diet this monsoon

Agree with this writer or not, most people find papayas to be a boring. Beyond the sweetness, the very texture of the bright yellow-greenish fruit may often put people off. This can often lead to it lying on the fruit cart longer than other fruits. However, there is a lot more to the fruit than most people know as papayas have many health benefits especially during the monsoon season, according to Mumbai dieticians, and if you have been hesitant till now, then Mumbai chefs say you can even innovate with them in different ways to suit your palate.

Every monsoon season, Mumbai doctors advise Mumbaikars to be careful and take care of their health. They not only stress on consuming healthy meals and a balanced diet but also emphasise on consuming seasonal produce. While there are many different kinds of monsoon vegetables and fruits, papayas are barely highlighted in our diets unless due to the intervention of a health expert.

Dr Monal Velangi, senior dietitian, K J Somaiya Medical College, Hospital and Research Centre in Sion explains, "Papayas are rich in vitamin C, which helps boost the immune system and fight off common infections that are more prevalent in the rainy season. The enzyme papain in papayas aids digestion, making them beneficial for preventing issues like bloating, constipation, and diarrhoea that can occur more frequently during the monsoons."

With the monsoon here and need for nutrition, mid-day.com spoke to Sir HN Reliance Foundation Hospital in Girgaon and Velangi. They not only stress on the health benefits of eating the fruit but also tell you why it makes a delicious addition to their diet. Beyond the advice of the health experts, they also share easy recipes to follow and use papaya in your food this season, but not without Mumbai chefs sharing some delicious recipes to elevate the fruit like you have never eaten it before.

What are the health benefits of eating papaya during the monsoon?
Premani: Papaya is rich in antioxidants like vitamin C and beta carotene which help to strengthen immune system, and hence fight infections during monsoons. It is rich in papain which aids in digestion and helps relieve indigestion and bloating as well.

Velangi: Papaya is a highly nutritious fruit that offers numerous health benefits, especially during the monsoon season. Firstly, papayas are rich in vitamin C, which is essential for boosting the immune system and helping the body fight off common infections such as dengue that are more prevalent during the rainy season. The high-water content in papayas also helps with hydration, which is crucial in the humid monsoon weather. Papayas contain an enzyme called papain that aids digestion, making them beneficial for preventing digestive issues like bloating, constipation, and diarrhoea that can occur more frequently during the monsoons. Additionally, papayas have antimicrobial and antifungal properties. The antioxidants and anti-inflammatory compounds in papayas also promote skin health and can protect against monsoon-related skin problems. Incorporating papayas into diet during the monsoon season can provide a range of health benefits and keep feeling healthy throughout the rainy months.

What are the nutritional benefits of eating papayas during monsoon? Do they differ from other times of the years?
Premani: The fibre in the papaya helps to relieve constipation and improves gut health as well. It can help to regulate the gut microbiome, thereby preventing dysbiosis and improving the immune system. There are studies that show that papaya has an anti-fungal effect on the body and hence can help fight of fungal infections which are very common in the monsoon season.

Velangi: Eating papayas during the monsoon season provides several nutritional benefits that are particularly valuable during this time of year. Papayas are rich in vitamin C, which helps boost the immune system and fight off common infections that are more prevalent in the rainy season. The enzyme papain in papayas aids digestion, making them beneficial for preventing issues like bloating, constipation, and diarrhoea that can occur more frequently during the monsoons. Papayas also have antimicrobial and antifungal properties that can help prevent bacterial and fungal infections, which are more common in the humid monsoon weather. Additionally, the high-water content in papayas helps with hydration, which is crucial during the monsoon season. While the overall nutritional value of papayas remains consistent throughout the year, their benefits become especially important during the monsoons when certain health issues are more likely to arise.

What makes papayas a unique addition to the diet apart from other fruits during the monsoon?
Premani: Papaya is known to be an anti-fungal and anti-bacterial in nature which helps to fight off the potential infections that can occur during monsoons.

Velangi: Papayas stand out among other fruits during the monsoon season due to their unique combination of nutritional properties that address common health concerns prevalent during this time of year. The unique combination of digestive enzymes, antimicrobial properties, immune-boosting nutrients, and hydrating qualities make papayas a particularly valuable addition to the diet during the monsoon season, when certain health issues are more likely to arise. These benefits set papayas apart from other fruits during this time of year. Apart from that, the juicy, moisturising and soft texture makes it easy to eat for even babies and elderly. The bright orange colour of papaya also makes it appealing as a solo dish or for garnish.

How can papayas be included in people's diet in terms of different types of dishes? Please help with easy dish recipes.
Premani: Papayas can be included as smoothies, salads, chutney, or even cooked in savoury dishes. Some recipes can be papaya pachadi or papaya curry, raw papaya salad, papaya salsa, papaya with granola and yogurt, can also be included in the form of jam, marmalade, or even as or in ice cream.

Velangi: People can include papayas in the form of raw as well as processed form. Raw papaya pieces can go as a solo fruit dish or in fruit salads or in vegetable salads or meat salads. Plain papaya fruit juice or mix fruit juice can be made. It can also be incorporated in soups. It can be helpful in making papaya milkshakes. Another great options would be smoothies. The papaya purees can help in soft diets for babies and elderly. Papaya can be used in making doughs, healthy cakes. Papayas can be made into hot delicious traditional papaya halwa or continental papaya salsa-based dishes.

What are the common misconceptions about eating papayas?
Premani: According to Ayurveda, papaya is considered as a ‘heaty' food and hence there is a misconception that it can create heat in the body and cause harm. It is also believed that the seeds are inedible and should be removed before consumption. However, they have potential health benefits and can be consumed in moderation.

Velangi: These are some of the common misconceptions about papayas:

1. Myth: Papaya have low nutrient values.
Truth: Papaya is a rich source of fiber, vitamin C, folate, and antioxidant (Koul et al 2022).

2. Myth: Pregnant women must avoid papaya.
Truth: This is one of the common myths about the papaya. Unripe papaya is a source of latex that can be dangerous for women as it can induce early labour due to triggering uterine contraction consumption of papaya juice is associated with increases the haemoglobin in pregnant women with anemia (Wahyuntari etal., 2020). However, ripe papaya can be a healthy food option for the women and a source of carotenoids.
How much papaya needs to be consumed per meal?
Premani: Around 50-75 gm can be consumed per day once a day.

Velangi: There is no specific recommended amount of papaya to consume per meal. Individual needs may vary based on factors such as age, gender, activity level, and overall health status. 1 cup papaya (100g) has 43 calories and provides 68% of daily vitamin C and 32% of daily vitamin A. Per day 1 cup papaya is enough to get all the health benefits.

Additionally, Mumbai's chefs also share unique recipes that you can make beyond eating the fruit plain to innovating with them in different ways.

Papaya ka Murabba
There are so many different ways to eat papaya and masterchef Mohammed Shareef at ITC Grand Central in Parel, believes one of the easiest ways is to make a papaya murabba, especially during the monsoon. He explains, "During the monsoon, papaya murabba is a pleasant delicacy that satisfies the palate and improves health. It's perfect for eating throughout the rainy season because of its rich flavour and digestive qualities."
Ingredients:
Raw papaya 1 kg
Sugar 1 kg
Vinegar 700 ml
Raisins 150 gm
Saunf/Aniseed - 20 gm
Kalonji 10 gm
Salt 5 gm
Whole red chillies (remove seeds) 10 pieces
Milk 30 ml
Nutmeg 1-3 gm

Method:
1. Wash and peel the skin of the papaya. Remove the seeds and then cut papaya into thin slices.
2. Heat the milk in a kadai (wok) and add sugar and vinegar and mix well.
3. Add the papaya and all the spices and raisins and cook well for 20-30 minutes until the consistency becomes sticky.
4. Add nutmeg by grating it and mix well.
5. Let is set and cool for 1 hour and then transfer into a jar.
6. Serve it as a compliment.

Papaya, Prosciutto & Arugula Salad
At Estella, Mumbai chef Rahul Punjabi says you can make a refreshing dish with the Papaya, Prosciutto & Arugula Salad, which features as a starter on their a la carte menu. He explains, "Prosciutto and melons are a classic Italian combination. The salty salumi is offset nicely by the sweet freshness of the melons. With papayas bright and fresh in season right now, they are a great substitute for melons to add balance to our cold cuts. Paired with lashings of aged aceto balsamico and some freshly shaved parmesan cheese. The papaya features in two forms, as fresh balls of papaya, and also coated with sugar and caramelised with a blow torch. A little arugula salad adds some form of body and herbaceous spice."

For the dressing, you will need:
Valencia orange zest 1 no
Valencia orange juice 60 ml
White wine vinegar 40 ml
Whole grain mustard 1 tsp
Dijon mustard 1 tbsp
Honey 2 tbsp
Sesame oil 10 ml
Extra Virgin Olive Oil 100 ml
Salt 1 gm
Method:

For the Papaya:
1. Choose the ripest papaya and peel the skin. Using a melon scooper, make little balls with the papaya. Reserve on a micro-perforated cloth.
2. Keep 100 gm of the papaya balls aside and with the remaining 100 gm half, dust them with some icing sugar and toast them with a blowtorch. This step is purely optional if you have the tools on hand, if not, simply allow them to soak in the icing sugar and 'macerate'.
3. Add the orange zest into a bowl and juice the orange directly into the bowl through a strainer to avoid any pips. Add your mustards, vinegars, honey and salt.
4. Give it a brief whisk and then slowly pour in your sesame oil and extra virgin olive oil while continuing to whisk. Your dressing will be emulsified briefly so give it a whisk once more before coating your leaves. Set aside in the fridge.
For the nut mix:
Almonds 30 gm
Pistachios 10 gm
Pecan nuts 10 gm

Method:
1. Toast the almonds, pistachios and pecan nuts separately in the oven.
2. Once cool, chop them roughly with a knife and reserve.

To assemble, you will need:
Baby arugula leaves 30 gm
Orange honey dressing 3 tbsp
Bocconcini cheese (halved) 3 pcs
Papaya balls 200 gm
Prosciutto, thinly sliced 50 gm
Nut mix 15 gm
Balsamic glaze
Edible flowers for garnish

Method:
1. Begin by coating the baby arugula leaves with the dressing, assemble them in your salad bowl in a wreath along the slope of the bowl.
2. Fill the centre gap with half of your papaya balls and then add your Prosciutto strips onto the
arugula. Fill the gaps with your remaining papaya balls and bocconcini balls.
3. Garnish with a drizzle of the Balsamic glaze, the nuts mix on top and some petals of edible flowers.
4. The dish can be made vegetarian by substituting the prosciutto for some more bocconcini, just ensure to season the bocconcini with some salt and pepper if not using prosciutto.

Pomelo and Papaya Salad
If you want to make the best of the season, then chef Phankri Bey, brand chef of VietNom, says you can Pomelo and Papaya Salad. He explains, "It is rich in vitamins, minerals, and antioxidants. During the monsoon season, when temperatures drop and hygiene becomes a concern, these fruits are excellent for boosting immunity and fighting infections common in this period. Their high-water content helps keep people hydrated in humid conditions. Additionally, they add variety to the diet and contribute to a balanced and nutritious meal."

Ingredients:
Pomelo 70 gm
Raw papaya 120 gm
Roasted peanut 15gm
Fried garlic 10 gm
Fried onion 10 gm
Mint 5 gm
Coriander 5 gm
Basil 5 gm
Raw mango 10 gm
Coconut sweet chilly dressing 60 gm
Caramelised onion 10 gm

Method:
1. Take whole papaya and peel. After peeling with the help of julienne peeler peel the papaya. Rinse the papaya with water and soak in chilled ice water for 15-30 minutes.
2. Once soaked rinse them and keep in a container in chillies.
3. Peel pomelo and keep the segments aside.
4. Take a bowl add the shredded pomelo and papaya then add all the ingredients (with herbs and burnt garlic, onion, peanuts) along with coconut sweet chilly dressing (60 ml).
5. Mix the salad well with dressing and serve chilled.
6. Garnish with micro green and edible flower (optional).

For coconut sweet chilli base dressing:
Mango pulp 1,700 gm
Sweet chilli sauce 980 gm
Fresh red chilli chop - 20 gm
Coconut milk powder - 8 gm
Mint chop 5gms
Coriander chop 5 gm
Basil chop 5 gm
Japanese mayo/veg mayo (optional) 200 gm

Method:
1. Take a bowl and mix Japanese mayo veg mayo.
2. Now add coconut milk powder and sweet chilli sauce with fine red chillies.
3. In the end, add herbs.