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Amazing Benefits Of Papaya (+5 Refreshing Recipes)

Amazing Benefits Of Papaya (+5 Refreshing Recipes)

Rightly called as “fruit of the angels”, papaya was once an exotic fruit but is now available in the market in any season throughout the year. The spherical-pear-shaped, deliciously sweet, buttery-soft and bright fruit does not need any more reasons to get a place at your plate. But there are some amazing health benefits of papaya which encourage you to include this delicacy in your diet as often as possible.

This tropical fruit is a rich source of vitamin B and C, flavonoids, carotenes, folate and pantothenic acid. It is also packed with minerals like copper, potassium and magnesium. All of these substances help improve your health in several ways. In addition to this, papaya also contains an digestive enzyme named papain, which is widely used to treat causes of trauma, allergies and other injuries.

Take a look at these 10 amazing benefits papaya and consider including it in your diet:

1. It improves digestion and helps you lose weight

Eating papayas can actually help you hang on to your new year’s resolution to lose weight as it is packed with the digestive enzyme named papain and fibre which improve digestion. Also, a medium-sized papaya contains only 120 calories in average. That means you can lose weight while eating this delicious fruit all the way.

2. It lowers cholesterol

As papaya is a great source of fibre, antioxidants as well as vitamin C, eating the fruit can prevent cholesterol from building up in your arteries. With lower level of cholesterol, you are less prone to heart diseases and this means you can add a bowl of diced papaya in your daily diet and get away from heart related diseases in a delicious way.

3. It boosts immunity

Being rich in vitamin C, papaya provides more than double amount of your recommended daily vitamin C intake. This means your immune system that shields your body against all kinds of infections is stronger than ever with the daily consumption of papaya.

4. It is good for diabetics

Despite being sweet in taste, papaya has low sugar content and low glycemic index, which makes it excellent for diabetes patients. Being rich in phyto-nutrients and vitamins, papaya also helps reduce the risk of heart diseases for diabetics and protect our hearts.

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5. It keeps your eyes healthy

Containing an abundance amount of flavonoids including cyptoxanthin, zeaxanthin and lutein as well as vitamin A, papaya prevents macular degeneration caused by ageing and protects your eyes from possible damages.

6. It prevents signs of ageing

As much as you hate the thought of showing signs of ageing, you may consider adding papayas to your daily diet to prevent them from appearing on your face. Eating papayas fights readily against female hair loss and as mentioned earlier, the antioxidants and flavonoids prevent radical damage in the cells and make your skin look younger with every bite.

7. It protects against prostate and colon cancer

According to a study conducted by Harvard School of Public Health’s department, beta carotene in papaya was found to be effective in suppressing the growth of colon cancer as well as prostate cancer. Also, the antioxidants and flavonoids present in papaya prevent radical damage in the cells and helps reduce the risk of cancers.

8. It eases menstrual pain

If you are a woman who struggles with menstrual pain every month, you have a new reason to include papayas in your diet as an enzyme found in papaya called papain helps in regulating an easy flow during menstruation.

9. It reduces stress

Reward yourself with a papaya fruit at the end of your long and tiring day as papayas help to reduce your stress with its richness in vitamin C that has been proven to keep your stress hormones in the low side.

10. It protects you against arthritis

Papaya has strong anti-inflammatory properties and is rich in vitamin C. So it is good at strengthening your bones and protecting you against arthritis.

How can we include papayas in our diet?

Now that you know the amazing benefits of papaya, there are some refreshing recipes with papayas as the main ingredient you may want to try in your kitchen. Although you can always eat the papaya fruit only by peeling and seeding it, you can use these recipes to make your encounters with papayas more interesting and appealing.

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1. Seared Scallops with Spicy Papaya Sauce

Seared Scallops with Spicy Papaya Sauce

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      Required: 1 papaya, 1 red bell pepper, ½ red onion, 1 pound sea scallops, fresh cilantro, lime juice, jalapeno peppers, salt, olive oil, all-purpose flour and black pepper

      Start with peeling, dicing and seeding papaya, bell pepper, and red onion and mix in a bowl. Take 2 spoons of flour, black pepper and salt in a large seal able bag and add scallops to coat with these ingredients. Cook coated scallops in a skillet until golden and serve with the papaya sauce.

      2. Papaya Boats

      Papaya Boats

        HEALTHY-Easy-Papaya-Boats-with-loads-of-toppings-vegan-glutenfree-healthy-recipe-breakfast-snack-papaya.jpg

          Required: 2 papayas, 1 cup fresh strawberries, ¼ cup walnuts, ¼ cup raisins, 2 tablespoon honey, 1 cup yogurt

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          Seed, peel and cut the papayas into half lengthwise. Next, mix yogurt, walnuts, chopped strawberries and raisins in a bowl and pour the mixture in the center of papaya halves. Drizzle honey on top and serve. However, this is not the only way to prepare papaya boats; you can get creative with the ingredients in your own way.

          3. Papaya Bruschetta

          Papaya Bruschetta

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              Required: 1 papaya, 5 plum tomatoes,1/2 red onion and 1 bell pepper all seeded, peeled and diced, vinegar oil, vegetable oil, mustard powder, sugar to taste

              This is a great appetizer using the nutritious papaya. All you need to do is peel, seed and dice papaya, tomatoes, red onion and bell pepper to a bowl. Next, blend olive oil, papaya seeds, vinegar oil, mustard powder and green onion to make a smooth thick paste. Pout the paste over the bowl and it is ready to eat.

              4. Papaya Smoothie

              Papaya Smoothie

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                  Required: 1 papaya, 1 banana, ½ cup fresh strawberries, 1/3 cup milk, sugar, ice cubes

                  If you don’t feel like eating papaya but crave for a detox drink, you can make a smoothie and drink it. Preparing papaya smoothie can be interesting and very easy to those who like their blenders. First, seed, peel and dice the fruits and add to blender along with milk, ice cubes and sugar. Blend till smooth and enjoy your smoothie.

                  5. Mango Papaya Salsa

                  Mango Papaya Salsa

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                      Required: 1 Mango, 1 papaya, 1 bell pepper, 1 avocado, ½ sweet onion, balsamic vinegar, fresh cilantro and salt and pepper to taste.

                      This is one of the easiest twists you can give to papaya in the kitchen. Start with peeling, seeding and dicing papaya, mango, avocado, bell pepper and sweet onion and mix in a medium bowl. Next, add two spoon of chopped fresh cilantro and 2 table spoons of balsamic vinegar to the bowl along with salt and pepper to taste. This can be served as a side dish for chicken and rice.

                      Featured photo credit: Still AB via shutterstock.com

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                      Last Updated on September 16, 2019

                      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                      You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                      We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                      The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                      Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                      1. Break Your Work into Little Steps

                      Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                      For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                      • (1) Research
                      • (2) Deciding the topic
                      • (3) Creating the outline
                      • (4) Drafting the content
                      • (5) Writing Chapters #1 to #10,
                      • (6) Revision
                      • (7) etc.

                      Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                      2. Change Your Environment

                      Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                      One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                      3. Create a Detailed Timeline with Specific Deadlines

                      Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                      Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                      My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                      Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                      4. Eliminate Your Procrastination Pit-Stops

                      If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                      Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                      I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                      5. Hang out with People Who Inspire You to Take Action

                      I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                      Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                      As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                      6. Get a Buddy

                      Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                      I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                      7. Tell Others About Your Goals

                      This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                      For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                      8. Seek out Someone Who Has Already Achieved the Outcome

                      What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                      9. Re-Clarify Your Goals

                      If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                      Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                      10. Stop Over-Complicating Things

                      Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                      Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                      11. Get a Grip and Just Do It

                      At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                      Reality check:

                      I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                      More About Procrastination

                      Featured photo credit: Malvestida Magazine via unsplash.com

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