According to the National Eye Institute, vitamin A is essential for maintaining corneal tissue and vision in low light conditions. Ripe papaya contains high levels of beta-carotene, a precursor to vitamin A.
The body will convert beta-carotene into vitamin A as needed, helping to avoid dry eyes, eye strain and blurred vision. A cup of papaya (about 150g) can provide up to 31% of the recommended daily vitamin A needs for adults.
Supplementing lutein and zeaxanthin, carotenoids in papaya, has been linked to a 26% reduction in the risk of age-related macular degeneration (AMD). These substances act as blue light filters, protecting the retina from oxidative damage and maintaining clear vision.
How to eat papaya to maximize eye nutrients:
Eat papaya after main meals: Vitamin A and carotenoids in papaya dissolved in fat. When eating after main meals containing cooking oils or healthy fats (such as olive oil, fatty fish, nuts), the body absorbs lutein and beta-carotene 2-3 times better than when eating at an empty time.
Combined with oranges or lemons: Vitamin C in papaya and oranges helps protect blood vessels in the eyes, reducing the risk of cataracts. The Cleveland Clinic recommends that a diet rich in vitamin C can reduce the risk of cataracts by up to 33%.
Blend smoothies with yogurt or chia seeds: This way of preparing it keeps the fiber, vitamins and increases absorption thanks to the healthy fats in yogurt and nuts.
Experts recommend eating 3-4 servings of carotenoid-rich fruits per week, including papaya.
Do not eat too much at one time because the body only absorbs enough vitamin A, the excess will not be used effectively. People with diabetes should control their intake (about 100-150g/time) to avoid increasing blood sugar.
