There’s ton of information out there on the health benefits of the papaya fruit. It helps that it is easy to eat and is delicious.

But not many people know about the benefits of raw papaya. Raw papaya is one of the most nutrient packed, and versatile foods to cook and eat and is very underrated.

Raw papaya is picked when it’s green, so it is a powerhouse of natural enzymes (has a lot more than its ripe version).

These enzymes helps promote digestive health, and cleanse our gut very effectively. The papaya also delivers exceptional amounts of carotenoids (vitamin A), far more than carrots and tomatoes. Plus the carotenoids found in raw papaya are more bio-available (better absorbed) too. Carotenoids are great for our eye health, skin health and for boosting our immunity.

Raw papaya is also great for reducing blood glucose levels by aiding in the regeneration of beta cells and increasing insulin synthesis. That's why it is often recommended for diabetics.

The problem with raw papaya is that not many people know how to cook it.

Give these easy, delicious raw papaya recipes a shot.

Papaya Juice

• Blitz raw papaya, cucumber and beets

• Add a dash of lemon

• Season with salt and pepper and sip the goodness. It’s a perfect mid morning drink.

Or

• Blend papaya with a pinch of cardamom and salt

• Add lime juice

• And some soaked (for 2 hours) sabja seeds

Raw Papaya Parantha

Just grate raw papaya, add some grated radish, season with spices and carrot seeds and stuff it in your whole-wheat paratha. Cook on both sides and then smear some ghee on top. Pair with a grated carrot raita.

Roti roll-up

Spread spicy hummus on a roti and the roll it up with sliced cold tandoori chicken (or sliced avocado), and slivers of cucumber, green chilli and raw papaya.

Papaya Sandwich

• Take two slices of rye bread

• Spread thick pureed dal (dry up yesterday’s leftover dal on high heat)

• Fill with sliced tomatoes, boiled eggs, sliced boiled potatoes, lots of grated raw papaya and enjoy!

Raw Papaya Salad

• Mix slivers of raw papaya, carrots, green chillies, cucumber

• Add roasted, crushed peanuts

• roasted melon seeds

• salt and red chilly flakes

• And a dressing of olive oil, brown sugar, lemon juice and garlic. A perfect accompaniment with any meal.

Fruit and Papaya Salad

• Mix lime juice, lime zest, vinegar, sugar, coriander leaves, cumin powder and cinnamon powder together to make dressing

• Pour gently over chopped pears or kiwi’s or apples (or a mix of these)

• Add diced yellow and red capsicum and slivered raw papaya.

• Mix softly. Chill and eat

Quick Papaya Stir Fry

• Heat coconut oil

• Add methra (fenugreek) seeds, mustard seeds, kari patta, dry red chillies, sliced green chillies and turmeric

• Then add grated papaya, sauté on sim till cooked (8-10 minutes)

• Add salt and grated fresh (or desiccated) coconut

• Mix well and dig in

(Kavita is a nutritionist, weight management consultant and health writer based in Delhi. She is the author of Don’t Diet! 50 Habits of Thin People (Jaico), Ultimate Grandmother Hacks: 50 Kickass Traditional Habits for a Fitter You (Rupa) and Fix it with foods.)