8 Benefits of Eating Papaya
What Is Papaya?
Papaya (papaya, papaw, or pawpaw), scientifically known as Carica papaya, is a tropical fruit native to Central America and Mexico. However, it is now cultivated in many parts of the world, including Asia, Africa, and the Caribbean.
The fruit has a distinctive oval or pear shape, with green to yellow-orange skin when ripe. The inside of the fruit features a vibrant orange flesh that is sweet and slightly tart, with a buttery, melt-in-your-mouth texture.
Papaya also contains numerous small, round, black seeds in its central cavity, which are edible but typically discarded due to their bitter taste.
Nutritional Value of Papaya
Papaya is a nutrient-dense fruit that offers a lot of vitamins, minerals, and other health-promoting compounds. According to USDA, here is a breakdown of the nutritional value of papaya per 100 grams of fresh fruit:
| Nutrient | Amount per 100 gm | % Daily Value (DV) |
|---|---|---|
| Calories | 43 kcal | – |
| Carbohydrates | 10.82 g | – |
| Sugars | 7.82 g | – |
| Fiber | 1.7 g | – |
| Protein | 0.47 g | – |
| Fat | 0.26 g | – |
| Vitamin A | 950 IU | 19% |
| Vitamin C | 60.9 mg | 103% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 2.6 mcg | 3% |
| Folate (B9) | 37 mcg | 9% |
| Potassium | 182 mg | 5% |
| Calcium | 20 mg | 2% |
| Magnesium | 21 mg | 5% |
Papaya also contains smaller amounts of other B vitamins, as well as minerals like phosphorus, iron, and zinc. Furthermore, it is a rich source of antioxidants, such as beta-carotene, lycopene, and other bioactive compounds that contribute to its numerous health benefits.
One of the key enzymes in papaya is papain, which aids digestion and has anti-inflammatory properties.
Health Benefits of Eating Papaya
1. Rich in Antioxidants
Papayas are an excellent source of antioxidants, including vitamin C, vitamin E, and beta-carotene. These powerful antioxidants help combat oxidative stress, reducing the risk of chronic diseases and supporting overall health.
2. Aids in Digestion
Papaya is known for its digestive benefits, thanks to an enzyme called papain. This powerful enzyme breaks down proteins, making them easier for your body to digest. The result? Better digestion and reduced bloating. Plus, papaya’s high fiber content keeps things moving smoothly through your digestive tract. In fact, papaya is used in traditional medicine for constipation.
3. Boosts Immune System
The high vitamin C content in papayas strengthens the immune system, making it easier for your body to fight infections and diseases. A single medium-sized papaya provides more than the daily recommended amount of vitamin C, ensuring you stay healthy and protected.
4. Supports Skin Health
With their abundant supply of vitamins and antioxidants, papayas are wonderful for your skin. Vitamin C aids in collagen production, keeping your skin firm and elastic. Meanwhile, vitamin E and beta-carotene protect against sun damage and reduce inflammation, promoting a youthful and glowing complexion.
5. Helps in Weight Loss
Low in calories and high in fiber, papaya is one of the best fruits to eat for weight loss. The fiber in papaya keeps you feeling full for longer, curbing your appetite and helping you stick to a healthy diet.
6. Improves Heart Health
As mentioned earlier, papayas contain lycopene. A potent antioxidant that has been linked to reduced risk of heart disease. Apart from that, the fiber, potassium, and vitamins in papayas may help maintain healthy blood pressure and cholesterol levels, supporting overall heart health.
7. Reduces Inflammation
There is a tremendous amount of evidence indicating that papain and chymopapain found in papayas possess anti-inflammatory properties. Thus, papaya is helpful for individuals with arthritis, asthma, or other inflammatory conditions.
8. Promotes Eye Health
Packed with antioxidants, including beta-carotene and lutein, papaya supports eye health. Several studies suggest that these antioxidants may protect your eyes from damage caused by blue light and help prevent age-related macular degeneration.
