Papaya Fruit

Fast facts on papaya:

Papaya is native to Mexico. However, it grows naturally in the Caribbean and Florida too.

According to the Food and Agriculture Organization of the United Nations (FAO), India produces the most papayas – over 5 million tons in 2013.

It can be added to salads, smoothies, and other dishes.

Benefits of papaya fruit

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The nutrients in papaya may have a range of health benefits. They may help protect against a number of health conditions.

Vision and eye health

Some of the organic compounds present in papaya may helpTrusted Source prevent inflammation and oxidative stress in age-related eye diseases, such as macular degeneration.

One of these compounds, called lycopene, may help protect the retinal pigment epithelium — a part of the retina essential for healthy vision — against inflammation and oxidative stress.

Papaya also contains carotene, a compound that gives the papaya its distinctive orange color. Carotene has links to vision improvement and the prevention of night blindness.

Zeaxanthin, an antioxidant in papaya, filters out harmful blue light rays. It is thought to play a protective role in eye health and may ward off macular degeneration.

Asthma

Consuming a high amount of fruits and vegetables lowersTrusted Source the risk of developing asthma and can prevent the condition from worsening.

This may be due to dietary components in fruits and vegetables, such as antioxidants, fiber, and vitamin D. These nutrients can assist the immune system’s typical functioning, which over-responds in people with asthma.

One 2022 studyTrusted Source also linked a higher intake of carotenes, lycopene, and zeaxanthin to a lower risk of developing asthma in adults. Papaya contains all three of these organic compounds.

A 2017 animal studyTrusted Source also found that papaya leaf extract has an anti-inflammatory effect on the airways of mice. However, more research is necessary into the effect of papaya leaf extract on humans.

Cancer

Many of the compounds present in papaya — such as lycopene, zeaxanthin, and lutein, may haveTrusted Source anticancer effects.

A 2022 reviewTrusted Source explained that some studies have shown that lycopene has anticancer properties, particularly against prostate cancer. However, the researchers mentioned more research is necessary to determine the recommended doses.

A 2020 studyTrusted Source suggested that zeaxanthin may have a beneficial effect on gastric cancer cells.

Another 2018 studyTrusted Source also found that lutein selectively slows the growth of breast cancer cells.

Additionally, eating a diet rich in fruits and vegetables can help reduceTrusted Source the risk of cancer more generally. Generally, plants with the most color — dark green, yellow, red, and orange — have the most nutrients.

Bone health

Papaya is a source of vitamin K. Low intakes of vitamin K have associationsTrusted Source with a higher risk of bone fracture.

Adequate vitamin K consumption is important for good health. It improves calcium absorption and may reduce urinary excretion of calcium, meaning there is more calcium in the body to strengthen and rebuild bones.

Diabetes

Studies have shown that people with type 1 diabetes who consume high fiber diets have lower blood glucose levels. Additionally, those with type 2 diabetes following high fiber diets may have improved blood sugar, lipid, and insulin levels.

One small papaya provides nearly 3 grams (g)Trusted Source of fiber, with only 17 g of carbohydrates.

Digestion

Papaya is high in fiber and water content, which help prevent constipation and promote regularity and a healthy digestive tract.

Heart disease

Antioxidants in papaya, such as lycopene, may reduceTrusted Source the risk of heart disease and stroke. Papaya also contains fiber, which research shows may help lower cholesterol.

It is also high in potassium, which can be beneficial for those with high blood pressure.

An increase in potassium intake along with a decrease in sodium intake is the most important dietary change someone can make to reduce their risk of cardiovascular disease.

Hair health

Papaya is also great for hair because it contains vitamin A, a nutrient necessary for sebum production, which keeps hair moisturized.

Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

Adequate intake of vitamin C, which papaya can provide, is necessary for the building and maintenance of collagen, which provides structure to the skin.

Papaya fruit nutrition

Papayas are a high source of vitamin C. One small fruit provides about 95.6 milligrams (mg)Trusted Source of vitamin C, which meets or exceeds the daily recommended intake for adult males (90 mgTrusted Source) and females (75 mg).

One medium papaya has approximately:

120 calories

30 g of carbohydrate — including 5 g of fiber and 18 g of sugar

2 g of protein

Papayas are also a suitable source of:

folate

vitamin A

magnesium

copper

pantothenic acid

fiber

They also have B vitamins, alpha and beta-carotene, lutein and zeaxanthin, vitamin E, calcium, potassium, vitamin K, and lycopene, the powerful antioxidant most commonly associated with tomatoes.