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Health Benefits and Useful in:
Heart Disease | Rheumatoid Arthritis | Cancer | Cardiovascular disorders | Hair | Skin | Premature aging | Acid reflux |  Inflammation | Macular Degeneration | IBS

Papaya Nutrition Facts

Papaya is packed with nutrients, vitamins, and minerals.
Serving size: 100 g

Nutrients Amount
Energy                 179 kJ (43 kcal)
Water                         88.06 g
Carbohydrates 10.82 g
Sugars                         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
Phosphorus         10 mg
Potassium                 182 mg
Sodium                 8 mg
Zinc                         0.08 mg

Source: USDA Nutrient Database

See: Ayurveda treatment for GERD and Acidity

What is papaya?

The papaya is a soft, fleshy, exceptionally healthy tropical fruit. It is loaded with antioxidants that may reduce inflammation, fight disease, and keep you looking young. Papayas grow in tropical climates such as India, Mexico, & the Caribbean, and are also called papaws. Their sweet flavor, vibrant color, and health benefits make them a favorite fruit. The papaya is available year-round and can be added to smoothies, salads, and other recipes needing some tangy taste.

The potential health benefits of eating papaya include a reduced risk of heart disease, diabetes, cancer, helping constipation & digestion, controlling blood sugar for diabetics, lowering blood pressure, and enhancing wound healing.

Listed below are some of the health benefits. Consider including the papaya as part of your daily diet and let it go to work for you.

See: Ayurvedic herbs for constipation relief

Health benefits of papaya

The nutrients found in papaya are considered to have a range of health benefits. They may help protect against several health conditions.

Papaya contains a chemical called papain, which breaks down carbohydrates, proteins, and fats. Papaya also has a compound called carpain, which seems to have the ability to kill specific parasites, and it may affect the central nervous system. That may lend papaya to have antibacterial, antifungal, anti-inflammatory, antioxidant, and immune-stimulating consequences. The fruit is also rich in Vitamin C that has also benefited many health conditions.

Papaya brings several benefits for your health including the following:

1. Lowers cholesterol

Papaya is rich in fiber, Vitamin C and antioxidants that prevent cholesterol build up in your arteries. Too much cholesterol build-up may result in many heart ailments including heart attack and hypertension.

2. Improves heart health

The fiber, potassium, and vitamin content in papaya helps to ward off heart disease. An increase in potassium intake together with a reduction in sodium intake is the most important dietary change that someone can make to reduce their risk of cardiovascular disease. The high concentration of antioxidants like Vitamin A and C in papaya prevents cholesterol oxidation. Oxidized cholesterol is able to stick to the blood vessels and form plaques. Papaya is also rich in dietary fiber, which has a lot of benefits such as help lower cholesterol levels. In addition, Folate present in Papaya, converts homocysteine, a compound to amino acids like methionine and cysteine. If homocysteine is not converted to its harmless products, it can cause significant damage to the blood vessels in the heart, leading to stroke.

3. Helps in weight loss

Say what? Can papaya in your diet help in weight loss? Those looking to lose weight must include papaya in their diet because it's extremely low in calories. The fiber content in papaya leaves you feeling full and clears your bowel movement making your weight loss regime simpler. Papaya is excellent for weight loss due to its low-calorie count. Since the fruit is also a great source of fiber, papaya is not only physically satisfying - it will also help you stay full longer. Because of this, you may consume fewer calories every day.

The fiber in papaya promotes healthy digestion. With improved digestion, you will feel and look less bloated, which may even help flatten your stomach.

4. Strengthen bones

Low intakes of vitamin K have been correlated with a greater risk of bone fracture. Adequate vitamin K intake is essential for good health, as it enhances calcium absorption and might reduce urinary excretion of calcium, which means that there is more calcium in the body to strengthen and rebuild bones.

5. Boosts your immunity

Your immunity system acts as a shield against various infections that may make you really ill. A single spoonful comprises more than 200 percent of your daily requirement of Vitamin C, which makes it great for your own immunity.

6. Fights diabetes

Papaya is a superb food option for diabetics as it's a low-sugar content, though it's sweet to taste. Also, people with pre-diabetes may eat papaya to stop it from occurring. Studies have shown that individuals with type 1 diabetes who have polyunsaturated diets have lower blood sugar levels, and individuals with type 2 diabetes might have improved blood glucose, lipid, and insulin levels. One small papaya provides about 3 g of fiber, which is equal to only 17 grams of carbs.

7. Promotes eye health

Zeaxanthin, an antioxidant found in papaya, filters out harmful blue light beams. It's considered to play a protective role in eye health, and it might ward off macular degeneration. But, a higher intake of fruits has been shown to reduce the chance of and development of age-related macular degeneration. Papaya is rich in Vitamin A and other flavonoids like zeaxanthin, beta-carotene, lutein, and cryptoxanthin, which keep the mucous membranes in the eyes healthy and prevents damage. Vitamin A also prevents age-related macular degeneration.  Lutein and zeaxanthin are two antioxidants used in the eyes. 

8. Reduces arthritis

Arthritis can be a very debilitating disease and those who have it can find their quality of life decreased significantly. Choline is a crucial and versatile nutrient found in papayas that assists our own bodies in sleep, muscle movement, learning, and memory. Choline also helps to keep the structure of cellular membranes, aids in the transmission of neural impulses assists in the absorption of fat and reduces chronic inflammation.

9. Helps Constipation Relief

Eating a papaya daily can help provide constipation relief as it has a digestive enzyme called papain together with fiber which will help improve your digestive health. The enzyme papain aids digestion. Papaya is also high in fiber and water content, both of which help to stop constipation and promote a healthy digestive tract.

10. Prevents signs of aging

Papaya is rich in Vitamin C, Vitamin E and antioxidants such as beta-carotene which can help prevent skin from free radical damage. This keeps wrinkles and other signs of aging from occurring.

11. Prevents cancer

Papaya is a rich source of antioxidants, phytonutrients and flavonoids which prevent cells from free radical damage. Some studies also have linked the intake papaya to lower risk of prostate and colon cancer. Consuming the antioxidant beta-carotene, located in papayas, may decrease cancer risk. Among younger men, diets full of beta-carotene can play a protective role against prostate cancer, according to a study published in the journal Cancer Epidemiology and Prevention Biomarkers.

12 Reduce Acid Reflux & heartburn

The Papain enzyme helps enhance digestion and reduces heartburn. This fruit is packed with antioxidants, vitamin C, vitamin A, and amino acids. Due to the high water content, it aids in digestion and keeping the body hydrated. It neutralizes the acid from the gut, reducing the reflux

13. Gum disease

Studies show that applying a gel comprising fermented papaya into spaces around teeth called periodontal pockets can decrease gum bleeding, plaque, and gum inflammation in people with gum disease.

14. Wound healing

Studies show that using a dressing containing papaya fruit into the advantages of a reopened surgical wound reduces recovery time and duration of hospitalization compared to treating the reopened wound using a hydrogen peroxide dressing.

15. Hair wellbeing Papaya is also perfect for hair since it contains vitamin A, a nutrient necessary for sebum production, which keeps hair moisturized. Vitamin A is also essential for the development of all bodily tissues, including hair and skin. Adequate intake of vitamin C, which papaya can supply, is required for the building and upkeep of collagen, which offers structure to the skin.

16. Skin and healing

When used topically, mashed papaya seems to be beneficial for promoting wound healing and preventing infection of burned areas. Researchers feel that the proteolytic enzymes chymopapain and papain in papaya are accountable for their beneficial effects. Ointments containing the papain enzyme also have been used as a treatment for decubitus ulcers (bedsores).

17. Inflammatory Diseases

Papaya contains more than 200 essential amino acids and several enzymes including, the proteolytic enzyme, papain. Papain is an effective anti-inflammatory molecule, which prevents inflammation in the stomach and digestive tract. It helps in the rapid digestion of proteins, thereby reducing the incidence of acid reflux. Moreover, it is very effective against stomach ulcers and even provides relief for people suffering from IBS.

See: Heart healthy diet plan to prevent heart disease

Papaya Seeds

Many people throw away seeds after cutting the fruit. Bear in mind that the seeds are edible, too, so it is perfectly fine to eat them. The seeds have a crunchy texture and a slightly peppery flavor, making them an ideal seasoning for many dishes. Simply scoop the seeds out and save them for later. Upon removing the seeds, rinse them in water, sift the seeds with your hands to remove any residue, and set them on a paper towel dry. Grind or crush the seeds prior to adding them to food.

See: How to lose belly fat naturally

Precautions & Side effects

Papaya can have adverse effects when taken by mouth in massive quantities or when applied to the skin as papaya latex. Papaya latex comprises papain. Taking large quantities of papain by mouth can damage the esophagus, the food tube in the throat. Applying papaya latex into the skin can cause severe irritation and allergic reactions in certain people.



Pregnancy and breast-feeding: Papaya can also be problematic when taken in large amounts by mouth during pregnancy. Do not take papaya orally in medicinal amounts if you're pregnant. There's some evidence that unprocessed papain, among the compounds found in papaya, might poison the fetus or cause birth defects. Not enough is known about the safety of papaya during childbirth. It's ideal to refrain from taking it in quantities higher than ordinary food amounts.


Diabetes: Papaya that's been fermented may lower blood glucose. People with diabetes who are taking drugs to reduce their blood glucose should pay close attention to their blood glucose as adjustments to medications may be needed.

Low blood glucose: Papaya that's been fermented may lower blood glucose. Taking this kind of papaya might create blood glucose too low in those who already have low blood sugar levels.

Underactive thyroid gland (hypothyroidism): There's concern that eating large quantities of papaya might cause this condition worse.

Latex allergy: If you're allergic to latex, there's a good chance you're also allergic to papaya. In case you have a latex allergy, avoid eating papaya, or taking products that contain papaya.

Papain infection: Papaya includes the enzyme papain. If you're allergic to papain, avoid eating papaya or taking products that contain papaya.

See: Ayurveda treatments to prevent and reverse Diabetes Mellitus


Papaya is a delicious low-calorie sweet-tasting fruit that is full of valuable nutrients, vitamins, and minerals. Its powerful antioxidants may lessen your risk of many diseases such as heart disease and cancer. It may also defend against the visible signs of aging, helping your skin stay smooth and youthful. And the best part is you can enjoy each part of this fruit. Papaya is a versatile fruit that could do more than satisfy your taste buds. Consider adding this delicious and healthy fruit to your diet now.

See: Ayurveda treatment for cancer side effects


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