Papayas (scientific name: Carica papaya) are tropical fruits that grow in the tropical climate and are also known as papaws or pawpaws. They are sweet, and the vibrant yellow color indicates the richness of flavonoids that act as antioxidants, these antioxidants provide anti-viral and anti-cancer benefits.

Papayas are also extremely rich in Vitamin C that makes this fruit a great option to include in your diet to give you a boost of immunity.

Nutritional profile of papaya per 100 g (3.5 oz):

    • Calories – 43 kcal
    • Carbohydrates 10.82 g
    • Fructose 7.82 g
    • Dietary fiber 1.7 g
    • Fat 0.26 g
    • Protein 0.47 g
    • Vitamin A equiv. – 47 μg
    • beta-Carotene – 274 μg
    • lutein zeaxanthin – 89 μg
    • Thiamine (B1) – 0.023 mg
    • Riboflavin (B2) – 0.027 mg
    • Niacin (B3) – 0.357 mg
    • Pantothenic acid (B5) – 0.191 mg
    • Folate (B9) – 38 μg
    • Vitamin C – 62 mg
    • Vitamin E – 0.3 mg
    • Vitamin K – 2.6 μg
    • Calcium – 20 mg
    • Iron – 0.25 mg
    • Magnesium – 21 mg
    • Manganese – 0.04 mg
    • Phosphorus – 10 mg
    • Potassium – 182 mg
    • Sodium – 8 mg
    • Zinc 0.08 m
    • Other constituents
    • Water – 88 g
    • Lycopene – 1828 µg

Some of the best health benefits that papayas offer are

1. Anti-cancer:

Papaya contains a chemical compound called carpine that is known to have anticancer activity, plus the presence of a vibrant yellow color that indicates the presence of flavonoids that protects your cells from undergoing free radical damage. Anti-oxidants such as flavonoids, beta-carotene, B vitamins, as well as vitamin C, A, E and minerals such as calcium, potassium, iron, and phosphorus. Some studies also suggest consuming papaya can reduce the risk of prostate and colon cancer. Lycopene present in papaya is also known to reduce the risk of cancer.[1]

2. Diabetes:

Papaya fruit is known to have a very low glycemic index. It contains natural sugars known as fructose that makes this fruit an excellent choice for diabetic people. Fructose easily gets converted into glucose, also known as blood sugar and the fibers present in papaya slightly delays some of the sugar absorptions from the intestine, because of this you don’t get the sudden glucose rush in blood.

People with diabetes are prone to many ailments, including heart or nerve damage caused due to fluctuations in blood glucose levels. Natural antioxidants present in papaya prevents future cell damage. Papayas can also prevent healthy people from getting diabetes. [2]

3. Immunity:

Vitamin C is known to improve the immune system. Your immune system protects you against various infections that can make you sick frequently, especially cough and cold during winters. Single papaya has more than 200% of your daily requirement of vitamin C, and this makes papayas a great fruit to improve your immunity. [3]

4. Reduces cholesterol:

Presence of fibers in food can help lower cholesterol and saturated fat in the blood. Papayas are rich in fibres, Vitamin C and antioxidants which prevent cholesterol build up in your arteries. High levels of cholesterol can lead to several heart diseases including hypertension, stroke and heart attack. [4]

5. Weight loss:

Papayas are high in fibers. If you are looking for weight loss, consider adding papaya in your diet, as it is not only rich in fibers, but also low in calories. The fiber-packed food will help you feel full until the next meal and also clears your bowel movement making your weight loss regime easier. [5]

6. Digestion:

Papaya is used as a home remedy for abnormal digestion in tropical countries. Papayas contain an enzyme known as papain that helps in digestion. It is the chef’s first choice as a meat tenderiser. Having a slice of papaya after a heavy meal can help digest your food more efficiently, in addition to this high fiber and water content helps prevent constipation and keeps your digestive tract healthy. [6]

7. Arthritis:

Arthritis can be a disabling disease, and the pain can sometimes be very excruciating. Papayas are rich in vitamin C, and the phytochemicals present in papayas are known to have anti-inflammatory properties which help in protect you from various forms of arthritis. Choline present in papaya can reduce chronic inflammation.[7]

8. Bones:

Papayas are a rich source of calcium and potassium. Studies show vitamin K promotes calcium absorption and may reduce urinary excretion of calcium, thereby helping ossification (bone formation) and strengthens bones.[8]

9. Anti-aging:

Papayas are rich in provitamin A carotenoid phytonutrients. Carotenoids are antioxidants that include beta-carotene. Vitamins A, C, and E helps prevents your skin from free radical damage and keeps wrinkles and other signs of aging at bay. Primarily, the presence of lycopene, lutein, and zeaxanthin are known for the radiant skin. [9]

10. Eyes:

Vitamin A is one of the antioxidant compounds that play an essential role in vision. Vitamin A present in papaya is in the form of “provitamin A” which is known as “carotenoids”. Provitamin A converts into “retinol” known as “Vitamin A” in the body. It is present in abundance in Papaya which helps preserve your vision and protects from macular degeneration. It also reduces the risk of eye infections by protects the surface and the mucous membrane of the eye from bacteria and viruses. [10]

11. Stress:

Studies show that strong antioxidants help in reducing stress. Papayas are rich in Vitamine C which acts as an antioxidant. Consumption of papayas can help reduce stress hormones. [11]


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