Zingy Fruity Salsa
- 1 cup diced fresh mango
- 1 cup diced fresh pineapple
- 1 cup diced papaya
- 1 jalapeno pepper, seeded and minced
- 1/2 large red onion, finely diced
- 4-5 Tbsp. fresh lime juice
- 1 tsp. olive oil
- 1 tsp. salt
- 1 Tbsp. coarsely chopped fresh mint
Toss the first five ingredients together in a large bowl. Add lime juice, olive oil, and salt, and stir well. Sprinkle with chopped mint leaves before serving.
The possible health benefits of consuming papaya include a reduced risk of heart disease, diabetes, cancer, aiding in digestion, improving blood glucose control in diabetics, lowering blood pressure, and improving wound healing.Papayas are an excellent source of vitamin C and one single medium fruit provides 224% of your daily needs.One medium papaya has approximately 120 calories, 30 grams of carbohydrate (including 5 grams of fiber and 18 grams of sugar) and 2 grams of protein.
Papayas are a good source of folate, vitamin A, magnesium, copper, pantothenic acid and fiber.3 They also have B vitamins, alpha and beta carotene, lutein and zeaxanthan, vitamin E, calcium, potassium, vitamin K and lycopene, the powerful antioxidant most commonly associated with tomatoes.Cancer: Consumption of the powerful antioxidant beta-carotene (found in papayas) has been shown to have an inverse association with the development of colon cancer in the Japanese population.
Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition. Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium papaya provides about 4.7 grams of fiber. Heart disease: The fiber, potassium and vitamin content in papaya all help to ward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.