10 Amazing Health Benefits of Papaya Seeds: From Digestion to Cancer Prevention

Papaya seeds are often overlooked, but they’re a powerhouse of nutrients and health benefits. We’ll explore the incredible potential of these tiny seeds and how they can enhance your well-being.

From boosting digestion to supporting your immune system, papaya seeds offer a wide range of advantages. They’re packed with essential vitamins, minerals, and antioxidants that can help you feel your best.

Ready to learn more about these fantastic seeds? Let’s immerse and discover how papaya seeds can become a valuable addition to your diet and lifestyle.

Can help fight infections

Papaya seeds have been scientifically proven to possess powerful antihelminthic (anti-worm) and anti-amoebic properties, making them effective in fighting various types of infections caused by intestinal parasites and other pathogens. The bioactive compound benzyl isothiocyanate, found in papaya seeds, has been identified as the primary ingredient responsible for these antimicrobial effects.

Studies have shown that air-dried papaya seeds are highly effective in treating human intestinal parasitosis. In one study involving 60 Nigerian children with evidence of intestinal parasites, 71% of those treated with an elixir made from air-dried papaya seeds and honey cleared their stools of parasites within 7 days, compared to only 16.7% in the control group. This highlights the potential of papaya seeds as a natural remedy for combating intestinal infections.

The antimicrobial properties of papaya seeds extend beyond intestinal parasites. Research suggests that these seeds may also be effective against other types of infections, thanks to their rich content of antioxidants and enzymes. The papain enzyme, in particular, has been shown to exhibit anti-inflammatory and immune-supportive properties, which can help the body fight off infections more efficiently.

Incorporating papaya seeds into our diet, either by consuming them raw or adding them to smoothies and other dishes, can provide us with a natural way to support our body’s defenses against harmful pathogens. As we continue to explore the health advantages of these nutrient-dense seeds, it’s clear that they offer a valuable addition to our dietary arsenal in the fight against infections.

May protect kidney function

Papaya seeds have been found to have several properties that may help protect kidney function, based on various studies and the health benefits associated with their consumption.

Nephroprotective Properties

Research has shown that papaya seeds contain nephroprotective phytochemicals. A study on male Wistar rats indicated that the aqueous extract of Carica papaya seeds can ameliorate the effects of paracetamol-induced nephrotoxicity by reducing renal function markers such as serum urea, creatinine, and uric acid. This suggests that papaya seeds may help prevent kidney damage induced by certain drugs.

The antioxidants present in papaya seeds, such as phenolic compounds and flavonoids, play a crucial role in protecting the kidneys from oxidative stress. By neutralizing harmful free radicals, these antioxidants help maintain optimal kidney function and reduce the risk of kidney-related disorders.

Detoxification and Kidney Health

Papaya seeds support kidney health by promoting detoxification and preventing the formation of kidney stones. The enzymes found in papaya seeds, particularly papain, help break down toxins and help their elimination from the body. This detoxification process reduces the burden on the kidneys and helps them function more efficiently.

Also, the dietary fiber content in papaya seeds aids in preventing the accumulation of calcium oxalate crystals, which are the primary cause of kidney stones. By regularly consuming papaya seeds, we can promote kidney health and reduce the risk of developing painful kidney stones.

Incorporating papaya seeds into our diet, either by eating them raw or adding them to smoothies and other recipes, can provide our kidneys with the necessary nutrients and protective compounds they need to function optimally. As a natural remedy with a rich nutritional profile, papaya seeds offer a simple yet effective way to support kidney health and overall well-being.

Could have anticancer properties

Papaya seeds have been identified in various studies as possessing potential anticancer properties. One of the primary compounds responsible for these effects is benzyl isothiocyanate, which is produced from the breakdown of benzyl glucosinolate by the enzyme myrosinase. This isothiocyanate has been shown to inhibit the growth of exact cancer cell lines through mechanisms such as cytoprotection, antioxidative, anti-inflammatory, and genoprotective actions.

Studies have demonstrated that papaya seed extracts can induce apoptosis (programmed cell death) and inhibit the proliferation of various cancer cells. The rich antioxidant content of papaya seeds, including phenolic compounds and flavonoids, plays a crucial role in combating oxidative stress, which is a known contributor to the development and progression of cancer.

Plus to benzyl isothiocyanate, papaya seeds contain other bioactive compounds that may contribute to their anticancer effects. These include various enzymes, such as the papain enzyme, which has been shown to possess anti-inflammatory properties. Inflammation is a key factor in the development and progression of many types of cancer, and the anti-inflammatory effects of papaya seeds may help to reduce the risk of cancer development.

While more research is needed to fully understand the anticancer properties of papaya seeds and their potential applications in cancer prevention and treatment, the existing evidence suggests that these small, often-overlooked seeds may hold promise as a natural remedy for supporting overall health and reducing the risk of certain types of cancer. Incorporating papaya seeds into a balanced diet, either through the consumption of whole papayas or by adding the seeds to smoothies or other recipes, may provide a simple yet effective way to harness their potential health benefits.

May improve digestive health

Papaya seeds are a powerhouse of enzymes and compounds that can significantly boost digestive health. They’re rich in papain, a proteolytic enzyme that breaks down proteins, making them easier to digest. This enzyme also helps reduce inflammation in the gut, which can alleviate symptoms of irritable bowel syndrome (IBS) and other digestive disorders.

Plus to papain, papaya seeds contain other digestive enzymes like chymopapain and fibrin. These enzymes work synergistically to improve the digestive process, promoting better nutrient absorption and preventing issues like bloating, gas, and constipation.

The high fiber content in papaya seeds further supports digestive health. Fiber adds bulk to the stool, promoting regular bowel movements and preventing constipation. It also helps maintain a healthy gut microbiome by acting as a prebiotic, feeding the beneficial bacteria in the intestines.

Also, papaya seeds possess potent anti-inflammatory properties that can soothe the digestive tract. Inflammation is a common underlying factor in many digestive issues, and the antioxidants in papaya seeds, such as flavonoids and phenolic compounds, help combat this inflammation. By reducing inflammation, papaya seeds can provide relief from symptoms associated with conditions like ulcerative colitis and Crohn’s disease.

Papaya seeds also have antimicrobial effects that can help maintain a healthy balance of gut bacteria. They contain benzyl isothiocyanate, a bioactive compound that has been shown to inhibit the growth of harmful bacteria like E. coli and Salmonella. By keeping these pathogens in check, papaya seeds support a robust digestive system and prevent infections.

Incorporating papaya seeds into the diet is easy and can provide many digestive health benefits. They can be added to smoothies, salad dressings, or consumed on their own. But, it’s important to note that papaya seeds have a strong, peppery taste, so it’s best to start with small amounts and gradually increase the dosage based on personal preference and tolerance.

May decrease fertility

While papaya seeds offer many health benefits, it’s important to note that they may have an adverse effect on fertility. Research on the potential of papaya seeds to decrease fertility is extensive and involves various studies on different species, including humans, animals, and in vitro experiments.

Human Sperm

A study published in 2019 found that aqueous extract of Carica papaya seeds significantly negatively affects sperm motility parameters crucial for fertility in humans. The extract reduced vitality, total motility, progressive motility, and increased DNA fragmentation in human sperm, suggesting its potential as a male contraceptive.

Animal Studies

In dogs, aqueous Carica papaya seed extract was shown to negatively affect sperm motility parameters, similar to the findings in human studies. This suggests that the extract could be used as a contraceptive agent across different species.

In white rats, the n-hexane fraction of papaya seed extract reduced spermatogenesis activity and decreased sperm quality, including motility, viability, and normal sperm cell morphology.

While these findings highlight the potential contraceptive properties of papaya seeds, it’s crucial to approach their consumption with caution, especially for individuals trying to conceive. More research is needed to fully understand the mechanisms behind these effects and determine safe dosages for human consumption.

Even though this potential drawback, papaya seeds remain a valuable addition to a balanced diet due to their rich nutritional profile and various health advantages. Their antioxidants, enzymes, and anti-inflammatory properties contribute to overall well-being, digestive health, and immune support. As with any dietary change or supplement, it’s always best to consult with a healthcare professional to determine if papaya seeds are right for your individual needs and health goals.

Could be harmful in high amounts

While papaya seeds offer many health benefits, it’s important to note that consuming them in high amounts can lead to potential risks and side effects. Studies on animals have shown that papaya seed extracts can damage liver cells, destroy DNA, and cause chronic liver injury, which may lead to cirrhosis. These findings suggest that excessive consumption of papaya seeds could harm our liver and other organs.

Papaya seeds have also been linked to reproductive issues, particularly in males. Animal studies indicate that consuming papaya seeds can damage sperm, resulting in azoospermia (complete loss of sperm count) in monkeys. In female rats, papaya seeds disrupted menstrual cycles and caused damaging changes in the uterus. While these studies were conducted on animals, they raise concerns about the potential impact of papaya seeds on human reproductive health.

Plus to these risks, eating large quantities of papaya seeds can cause digestive issues such as gas, loose stools, and an upset stomach. These gastrointestinal problems are more likely to occur when we consume the seeds in excess.

To safely incorporate papaya seeds into our diet and reap their nutritional benefits, it’s crucial to consume them in moderation. Starting with small amounts can help us gauge our tolerance and avoid potential side effects. As with any dietary change or supplement, consulting with a healthcare professional is recommended to determine if papaya seeds are suitable for our individual health needs and goals.

Even though these potential drawbacks, papaya seeds remain a valuable addition to a balanced diet due to their rich nutritional profile and various health advantages. They contain essential vitamins, minerals, and antioxidants that support digestive health, boost the immune system, and provide anti-inflammatory properties. But, it’s important to be aware of the risks associated with excessive consumption and to enjoy papaya seeds in moderation as part of a diverse, nutrient-rich diet.

Better liver health

Research on the use of papaya seeds for better liver health reveals both potential benefits and cautionary findings.

Antioxidant and Anti-Inflammatory Properties

Papaya seeds are rich in natural antioxidants, including flavonoids, phenolic compounds, and polyphenols such as quercetin, kaempferol, luteolin, apigenin, catechin, and gallic acid. These compounds contribute to their potent antioxidant properties, which can help protect the liver against oxidative stress and inflammation induced by harmful agents like carbon tetrachloride (CCl4).

Protection Against Liver Damage

Studies have shown that papaya seed extract can mitigate liver damage caused by CCl4 through its antioxidant and anti-fibrotic actions. It helps in restoring hepatic enzyme activity, suppressing lipid peroxidation, and improving the liver’s antioxidant defense system.

Detoxification Support

The liver plays a crucial role in detoxification, and papaya seeds may support this process. The enzymes present in papaya seeds, such as papain and chymopapain, can help break down toxins and help their elimination from the body. Also, the high fiber content in papaya seeds promotes regular bowel movements, aiding in the removal of toxins.

Cautionary Findings

While papaya seeds show potential for supporting liver health, it’s important to note that excessive consumption may have adverse effects. Some animal studies suggest that high doses of papaya seed extract can lead to liver damage. It’s crucial to consume papaya seeds in moderation and consult with a healthcare professional to determine the appropriate amount for individual needs.

To safely incorporate papaya seeds into your diet for liver health, consider the following:

• Start with small amounts, such as 1-2 teaspoons per day, and gradually increase if well-tolerated
• Grind the seeds into a powder and add them to smoothies, salads, or other dishes
• Use papaya seed oil in moderation as a dietary supplement or cooking oil
• Be aware of potential interactions with medications and existing health conditions

By including papaya seeds in a balanced diet, along with other liver-supportive foods and lifestyle practices, we can harness their antioxidant, anti-inflammatory, and detoxification properties to promote better liver health. But, it’s essential to approach their consumption with caution and seek guidance from healthcare professionals to ensure safe and effective use.

Rich in antioxidants & anti-inflammatory properties

Papaya seeds are a powerhouse of antioxidants and anti-inflammatory compounds that contribute to their many health advantages. These tiny seeds contain an impressive array of bioactive compounds, such as flavonoids and phenolic acids, which are renowned for their antioxidant properties. These antioxidants work tirelessly to scavenge harmful free radicals and reduce oxidative stress in the body, promoting overall well-being.

Studies have revealed that the total phenolic content in papaya seeds increases as the fruit ripens, and these phenolic compounds are closely linked to high antioxidant activity. For example, papaya seed extracts have demonstrated remarkable ABTS radical scavenging abilities and ferric reducing antioxidant power (FRAP). By incorporating papaya seeds into our diet, we can harness these potent antioxidants to support our body’s natural defenses against oxidative damage.

Plus to their antioxidant properties, papaya seeds also possess powerful anti-inflammatory effects. Inflammation is a common underlying factor in many chronic diseases, and the compounds found in papaya seeds have been shown to regulate inflammatory pathways in the body. By reducing inflammation, papaya seeds can help alleviate symptoms associated with various health conditions, such as arthritis, diabetes, and cardiovascular disease.

The anti-inflammatory properties of papaya seeds can also benefit our digestive health. Inflammation in the gut can lead to a range of digestive issues, such as irritable bowel syndrome (IBS), ulcerative colitis, and Crohn’s disease. The bioactive compounds in papaya seeds work to reduce gut inflammation, promoting a healthy digestive system and alleviating symptoms associated with these conditions.

Also, the antioxidant and anti-inflammatory properties of papaya seeds contribute to their potential anticancer effects. Studies have shown that papaya seed extracts can inhibit the growth of cancer cell lines through various mechanisms, including inducing apoptosis and suppressing proliferation. While more research is needed to fully understand these properties, incorporating papaya seeds into a balanced diet may support overall health and reduce the risk of certain types of cancer.

Boosted immune system

Papaya seeds are packed with vital nutrients and bioactive compounds that contribute to their impressive immune-supportive properties. These tiny powerhouses contain enzymes like papain and chymopapain, as well as essential vitamins, polyphenols, and other active components that work together to enhance our body’s natural defenses.

One of the key ways papaya seeds boost our immune system is by stimulating the production of white blood cells (WBCs). These cells act as our body’s first line of defense against invading pathogens and foreign particles. By increasing WBC count, papaya seeds help strengthen our immune response, making us more resilient to infections and diseases.

The immunomodulatory properties of papaya seeds are particularly beneficial during recovery periods and in treating conditions like dengue fever, where maintaining a healthy WBC count is crucial. By incorporating these nutrient-dense seeds into our diet, we can give our immune system the support it needs to function optimally and protect us from various health threats.

It’s important to note that while papaya seeds offer many health benefits, they should be consumed in moderation. Excessive consumption may lead to digestive issues or interact with certain medications. As with any dietary change, it’s always best to consult with a healthcare professional to determine the appropriate intake for our individual needs.

Weight loss aid

While papaya seeds offer various nutritional benefits and health advantages, their direct impact on weight loss is limited. But, some properties of these seeds may indirectly support weight management goals when incorporated into a balanced diet and healthy lifestyle.

The high dietary fiber content in papaya seeds can help promote a feeling of fullness, reducing overall calorie intake and supporting weight loss efforts. Fiber also aids in digestive health, ensuring regular bowel movements and preventing constipation, which can contribute to weight gain.

Papaya seeds contain digestive enzymes like papain, which assists in breaking down proteins and easing digestion. Efficient digestion is crucial for maintaining a healthy metabolism, which plays a role in weight regulation. The papain enzyme also possesses anti-inflammatory properties that can help alleviate digestive issues and bloating, potentially leading to a flatter stomach appearance.

The rich antioxidant profile of papaya seeds, including polyphenols and flavonoids, helps combat oxidative stress and inflammation in the body. Chronic inflammation has been linked to obesity and metabolic disorders, so reducing inflammation through the consumption of antioxidant-rich foods like papaya seeds may indirectly support weight management.

Papaya seed oil, extracted from the seeds, has been suggested to have potential benefits for weight loss due to its high concentration of oleic acid, a monounsaturated fatty acid. Some studies indicate that oleic acid may help reduce body fat and improve insulin sensitivity, which are factors in weight regulation. But, more research is needed to confirm these effects.

It’s important to note that while papaya seeds may offer some indirect support for weight loss, they should not be relied upon as a sole solution. Sustainable weight loss requires a comprehensive approach that includes a balanced diet, regular physical activity, and healthy lifestyle habits. Incorporating papaya seeds into a varied, nutrient-rich diet can provide additional health benefits, but they are not a magic bullet for shedding pounds.

As with any dietary change, it’s best to consult with a healthcare professional or registered dietitian to determine how papaya seeds can be safely incorporated into an individualized weight management plan. They can provide personalized guidance based on your exact health needs and goals.

Anti-parasitic properties

Papaya seeds possess powerful anti-parasitic properties, making them an effective natural remedy against intestinal parasites and other pathogens. Research on the antihelminthic and anti-amoebic effects of papaya seeds is based on several studies and observations.

Human Studies

A notable study conducted in 2007 involved 60 Nigerian children with intestinal parasites. The children were given either an elixir made from air-dried Carica papaya seeds and honey or just honey as a placebo. The results showed that 76.7% of the children who received the papaya seed elixir had their stools cleared of parasites, compared to only 16.7% of those who received honey alone. This study indicates that air-dried papaya seeds are efficacious in treating human intestinal parasites without important side effects.

Mechanism and Active Ingredients

The anti-parasitic properties of papaya seeds are attributed to the presence of bioactive compounds such as benzyl isothiocyanate and papain. These chemical agents have been identified as having potent antihelminthic (anti-worm) and anti-amoebic activities.

Benzyl isothiocyanate, a volatile oil found in papaya seeds, exhibits antimicrobial effects against various pathogens, including intestinal parasites. It works by disrupting the cellular membranes of the parasites, leading to their death. Papain, an enzyme abundant in papaya seeds, also contributes to their anti-parasitic properties by breaking down the protective outer layers of the parasites, making them more susceptible to the body’s natural defenses.

The rich content of antioxidants, such as phenolic compounds and flavonoids, in papaya seeds further enhances their anti-parasitic effects. These antioxidants help boost the immune system, enabling the body to fight off infections more effectively. The dietary fiber in papaya seeds also promotes digestive health, creating an unfavorable environment for parasites to thrive.

Incorporating papaya seeds into our diet can be an easy and natural way to support our body’s defenses against intestinal parasites. We can consume them raw, dried, or ground into a powder and added to smoothies or other dishes. But, it’s important to note that while papaya seeds are generally safe, it’s best to consume them in moderation and consult with a healthcare professional before using them as a treatment for parasitic infections.

Anti-cancer potential

Papaya seeds exhibit remarkable anti-cancer potential, thanks to their rich content of bioactive compounds and antioxidants. One of the key compounds responsible for these anti-cancer effects is benzyl isothiocyanate, which is derived from benzyl glucosinolate through the action of the enzyme myrosinase. This potent compound has been shown to inhibit the growth of various cancer cell lines, including colon, lung, and leukemia.

The anti-cancer properties of papaya seeds can be attributed to several mechanisms of action:

• Apoptosis induction: Papaya seed extracts up-regulate the expression of pro-apoptotic genes, such as caspase-3, p53, and Cycs, while down-regulating anti-apoptotic proteins like Bcl-2. This leads to cell cycle arrest and the induction of apoptosis in cancer cells, effectively preventing their growth and proliferation.
• Antioxidative and anti-inflammatory actions: The rich antioxidant content of papaya seeds, including phenolic compounds and flavonoids, helps combat oxidative stress, which is a major contributor to cancer development. These antioxidants neutralize harmful free radicals and reduce inflammation, thereby protecting cells from DNA damage and reducing the risk of cancer initiation and progression.
• Inhibition of cancer cell proliferation: Studies have demonstrated that papaya seed extracts can effectively inhibit the proliferation of various cancer cell lines. By interfering with the signaling pathways involved in cell division and growth, papaya seeds can slow down or halt the spread of cancer cells, making them a promising natural remedy for cancer prevention and management.

While more research is needed to fully understand the anti-cancer potential of papaya seeds and to determine the optimal dosage and administration methods, the existing evidence suggests that incorporating these nutrient-dense seeds into a balanced diet may provide important health benefits. By harnessing the power of papaya seeds’ bioactive compounds and antioxidants, we can support our body’s natural defenses against cancer and promote overall well-being.

It’s important to note that while papaya seeds show promise as a natural remedy for cancer prevention, they should not be considered a substitute for conventional cancer treatments. Instead, they can be used as a complementary approach, in consultation with healthcare professionals, to support overall health and reduce the risk of cancer development.

Improved heart health

Papaya seeds offer many heart health benefits, thanks to their rich content of antioxidants and anti-inflammatory compounds. The seeds contain flavonoids and phenolic acids that help protect the cardiovascular system from oxidative stress and inflammation, two key factors in the development of heart disease.

One of the primary ways papaya seeds support heart health is by reducing cholesterol levels. The fiber content in papaya seeds helps lower LDL (bad) cholesterol while increasing HDL (good) cholesterol, promoting a healthier lipid profile. This fiber also aids in digestion and detoxification, further supporting overall cardiovascular health.

Also, the anti-inflammatory properties of papaya seeds can help prevent the buildup of plaque in the arteries, a condition known as atherosclerosis. By reducing inflammation in the blood vessels, papaya seeds may lower the risk of heart attacks and strokes.

The antioxidants found in papaya seeds, such as polyphenols and vitamin E, play a crucial role in protecting the heart from oxidative damage caused by free radicals. These antioxidants help maintain the integrity of blood vessels and improve circulation, ensuring that the heart receives an adequate supply of oxygen and nutrients.

Besides, papaya seeds contain potassium, a mineral essential for maintaining healthy blood pressure levels. Potassium helps regulate fluid balance in the body and relaxes blood vessel walls, reducing the strain on the heart and lowering the risk of hypertension.

Incorporating papaya seeds into a balanced diet is an easy way to support heart health. We can add them to smoothies, salad dressings, or grind them into a powder to sprinkle over meals. But, it’s important to consume papaya seeds in moderation, as excessive intake may lead to digestive issues or interactions with certain medications.

While more research is needed to fully understand the extent of papaya seeds’ heart health benefits, their nutritional profile and antioxidant content make them a promising addition to a heart-healthy diet. By including papaya seeds in our daily routine, along with other heart-healthy lifestyle choices, we can take proactive steps towards maintaining a strong and healthy cardiovascular system.

Info on Growing Papaya

Papaya (Carica papaya) is a tropical fruit tree that’s easy to grow and can produce delicious, nutrient-rich fruits within a year of planting. Here’s what we need to know about growing papaya:

Climate and Temperature

Papayas thrive in warm, humid climates with temperatures between 64°F and 90°F (18°C and 32°C). They’re sensitive to frost and cold temperatures, so it’s essential to plant them in a location that receives full sun and is protected from strong winds.

Soil and Drainage

Papaya plants prefer well-draining soil with a pH range of 5.5 to 6.5. We can improve soil drainage by mixing in organic matter like compost or well-rotted manure before planting. It’s crucial to avoid waterlogging, as papayas are susceptible to root rot in soggy soil.

Planting and Spacing

We can grow papayas from seeds, which typically germinate within 1-3 weeks. Sow seeds directly in the ground or start them in a nursery and transplant the seedlings when they’re about 6 inches (15 cm) tall. Plant papayas in rows, spacing them 6-10 feet (1.8-3 m) apart, depending on the variety.

Watering and Fertilizing

Papayas need consistent moisture, especially during their early growth stages. Water the plants deeply and regularly, but allow the soil to dry slightly between watering to prevent waterlogging. Fertilize papayas every 1-2 months with a balanced, slow-release fertilizer to support healthy growth and fruit production.

Pruning and Maintenance

As papaya plants grow, remove the lower leaves to promote air circulation and prevent disease. We can also prune off any dead, damaged, or diseased leaves and fruit to maintain the plant’s health. Stake the plants if needed to support the weight of the fruits and prevent toppling.

Harvesting and Yield

Papaya plants can start producing fruit within 6-12 months after planting. The fruits are typically ready to harvest when they turn yellow or orange and feel slightly soft to the touch. A single plant can yield 30-150 lbs (14-68 kg) of fruit per year, depending on the variety and growing conditions.

By providing the right growing conditions and care, we can enjoy a bountiful harvest of delicious, nutritious papayas from our own backyard. Not only do these fruits offer many health benefits, but growing our own papayas also ensures we have a fresh supply of seeds for culinary uses, natural remedies, and more.

Conclusion

Papaya seeds, often overlooked, offer a plethora of health benefits that can significantly improve our overall well-being. From their rich nutrient profile to their antimicrobial, anti-inflammatory, and antioxidant properties, these tiny seeds pack a powerful punch.

By incorporating papaya seeds into our diet, we can support digestive health, boost immunity, protect kidney and liver function, and even potentially reduce the risk of certain cancers. But, it’s crucial to consume them in moderation and consult with a healthcare professional to ensure they align with our individual health needs and goals.

With their potential to enhance heart health, aid in weight management, and combat intestinal parasites, papaya seeds prove to be a valuable addition to a balanced diet. As we continue to explore the many benefits of these remarkable seeds, it’s clear that they deserve a spot in our kitchens and our daily health routines.