A well-rounded diet includes sources of the trace mineral iron, which is essential for good health. The mineral is found mainly in red blood cells, working to carry oxygen throughout the body. To avoid an iron deficiency, include food sources rich in the mineral and foods that support the absorption of iron, including papaya.
Iron Deficiency
Anemia is the most common result of iron deficiency. The disorder is more common in young women, pregnant women and children, and can result in mild to severe symptoms of fatigue, bleeding and poor growth. In addition to being caused by an iron-poor diet, anemia can be caused by internal and external bleeding. The fatigue caused by anemia occurs as a result of poor oxygen distribution throughout the body. Avoid anemia by getting your daily recommended intake: 8 mg for men and older adults, and between 18 to 27 mg per day for women in various stages of life.
Iron in Papaya
Animal-based foods tend to have the highest concentrations of iron. This includes meat, poultry and seafood. Some plant-based foods, however, also contain iron. This comes to you in the form of nonheme iron, which is less readily absorbed than heme, or animal-based iron. Papaya contains 0.10 mg of iron per 100 g of the fruit, or approximately 1 percent of your daily recommended intake. Plant-based foods that are richer in iron than papaya include raisins, olives, currants, tamarind, persimmons and a variety of berries.
Papaya and Vitamin C
While papaya contains a relatively low amount of iron, the fruit is rich in vitamin C, a valuable component to iron absorption. Plant-based foods such as grains and legumes contain iron absorption inhibitors, but foods rich in vitamin C, when eaten alongside iron-rich plant-based foods, can help you absorb a greater percentage of the iron in these foods. This can particularly be useful for those on a meat-free diet.
Eating Papaya
Vitamin C is quickly broken down by light and heat, whether from a natural source, such as daylight, or cooking heat. Eat fresh papaya quickly after cutting into the fruit to avoid vitamin C loss, and refrain from cooking the fruit. Eat papaya alongside iron-rich grains and legumes such as quinoa, beans and nuts for enhanced absorption. Avoid coffee and tea, which can also inhibit your absorption of iron.
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