Papaya is an incredibly healthy tropical fruit. It is loaded with antioxidants that can reduce inflammation, fight disease, and help keep you looking young.
Originally from Central America and Southern Mexico, papayas are now grown in many other parts of the world. Perhaps you know it by its other name, pawpaw. It has a vibrant orange colour and a sweet, refreshing flavour that many people find irresistible.
Interestingly, Christopher Columbus once referred to papaya as the “fruit of the angels”. It is easy to see why. Beyond its sweet taste, this fruit offers a wealth of nutritional value that can support your body in numerous ways.
In the past, papaya was considered a rare and exotic treat. Today, you can find it in most supermarkets year-round. While it is delicious to eat on its own, it is also a versatile ingredient that works well in salads, smoothies, and desserts.
From reducing your risk of heart disease to aiding digestion, the benefits of adding this fruit to your diet are substantial. It is not just about the taste; it is about fuelling your body with high-quality nutrients.
Here are 8 evidence-based health benefits of papaya.
1. Highly Nutritious and Low in Calories
One of the main reasons to eat papaya is its impressive nutritional profile. It is packed with essential vitamins and minerals while remaining relatively low in calories.
A single small papaya (approximately 152 grams) contains:
- Calories: 59
- Carbohydrates: 15 grams
- Fibre: 3 grams
- Protein: 1 gram
- Vitamin C: 157% of the RDI
- Vitamin A: 33% of the RDI
- Folate (Vitamin B9): 14% of the RDI
- Potassium: 11% of the RDI
It also contains trace amounts of calcium, magnesium, and vitamins B1, B3, B5, E, and K. According to the USDA FoodData Central, papaya is virtually fat-free and cholesterol-free, making it an excellent snack for weight management.
Papayas also contain healthy antioxidants known as carotenoids. Your body absorbs these beneficial compounds better from papayas than from other fruits and vegetables.
2. Has Potent Antioxidant Effects
Free radicals are reactive molecules created during your body’s metabolism. They can promote oxidative stress, which can lead to disease.
Antioxidants, including the carotenoids found in papayas, can neutralise these free radicals. Studies note that fermented papaya can reduce oxidative stress in older adults and people with prediabetes, mild hypothyroidism, and liver disease.
Many researchers believe that excessive free radicals in the brain are a major factor in Alzheimer’s disease. In one study, people with Alzheimer’s who took a fermented papaya extract for six months experienced a 40% drop in a biomarker which indicates oxidative damage to DNA.
The reduction in oxidative stress is attributed to papaya’s lycopene content and its ability to remove excess iron, which is known to produce free radicals. You can read more about this in Healthline’s guide to antioxidants.
3. Has Anti-Cancer Properties
Research suggests that the lycopene in papaya can reduce cancer risk. It may also be beneficial for people who are being treated for cancer.
Papaya may work by reducing free radicals that contribute to cancer development. Additionally, papaya may have some unique effects not shared by other fruits.
Among 14 fruits and vegetables with known antioxidant properties, only papaya demonstrated anticancer activity in breast cancer cells. In a small study of older adults with inflammation and precancerous stomach conditions, a fermented papaya preparation reduced oxidative damage.
However, much more research is needed before recommendations can be made. Organisations like Cancer Research UK continue to study how diet impacts cancer risk.
4. May Improve Heart Health
Adding more papaya to your diet may boost your heart health. Studies show that fruits high in lycopene and vitamin C may help prevent heart disease.
The antioxidants in papaya may protect your heart and enhance the protective effects of “good” HDL cholesterol.
In one study, people who took a fermented papaya supplement for 14 weeks had less inflammation and a better ratio of LDL to HDL cholesterol than people who were given a placebo. An improved ratio is linked to a reduced risk of heart disease.
Furthermore, the high potassium content in papaya helps control heart rate and blood pressure, countering the effects of sodium. The British Heart Foundation recommends increasing potassium intake to support cardiovascular health.
5. May Fight Inflammation
Chronic inflammation is at the root of many diseases, and unhealthy foods and lifestyle choices can drive the inflammatory process.
Studies show that antioxidant-rich fruits and vegetables like papaya help reduce inflammatory markers. For example, one study noted that men who increased their intake of fruits and vegetables high in carotenoids had a significant decrease in CRP, a particular inflammatory marker.
Choline is a very important and versatile nutrient in papayas that aids our bodies in sleep, muscle movement, learning, and memory. It also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.
6. May Improve Digestion
The papaya fruit contains an enzyme called papain, which can make protein easier to digest. People in the tropics have used papaya as a remedy for constipation and other symptoms of irritable bowel syndrome (IBS).
In one study, people who took a papaya-based formula for 40 days had significant improvement in constipation and bloating. The seeds, leaves, and roots have also been shown to treat ulcers in animals and humans.
If you struggle with digestive issues, incorporating natural enzymes can be beneficial. A PubMed Central study highlights the therapeutic potential of papaya enzymes in gastric health.
7. Protects Against Skin Damage
In addition to keeping your body healthy, papaya can help your skin look more toned and youthful.
Excessive free radical activity is believed to be responsible for much of the wrinkling, sagging, and other skin damage that occurs with age. The vitamin C and lycopene in papaya protect your skin and may help reduce these signs of aging.
In one study, supplementing with lycopene for 10 to 12 weeks reduced skin redness after sun exposure, which is a sign of skin injury. In another case, older women who consumed a mixture of lycopene, vitamin C, and other antioxidants had a measurable reduction in the depth of facial wrinkles.
For more on skin health, resources like DermNet NZ provide extensive information on how nutrition impacts skin aging.
8. Delicious and Versatile
Papaya has a unique taste that many people love. However, ripeness is key. An unripe or overly green papaya can have little flavour and a lot of latex, while a perfectly ripe one is sweet and creamy.
It is incredibly versatile. You can prepare it in many ways:
- Breakfast: Cut it in half and fill it with Greek yoghurt and blueberries.
- Appetiser: Wrap strips of it in prosciutto or ham.
- Salsa: Chop it with tomato, onion, and coriander (cilantro) for a tropical salsa.
- Smoothie: Blend it with pineapple and coconut milk.
Following the NHS Eat Well guide, adding a variety of fruits like papaya contributes to your 5 A Day target.
Nutrient Comparison: Papaya vs. Mango vs. Pineapple
Below is a comparison of the nutritional content per 100 grams of these common tropical fruits.
| Nutrient | Papaya | Mango | Pineapple |
|---|---|---|---|
| Calories | 43 kcal | 60 kcal | 50 kcal |
| Vitamin C | 62 mg | 36 mg | 47 mg |
| Sugar | 7.8 g | 13.7 g | 9.8 g |
| Fibre | 1.7 g | 1.6 g | 1.4 g |
| Potassium | 182 mg | 168 mg | 109 mg |
As you can see, papaya is lower in sugar and calories than mango and pineapple, yet it provides significantly more Vitamin C.
Frequently Asked Questions
Can you eat papaya seeds?
Yes, papaya seeds are edible. While most people discard them, they are highly nutritious. However, they have a crunchy texture and a strong, peppery flavour that is somewhat cross between black peppercorns and mustard seeds. It is best to eat them in moderation.
Is it safe to eat unripe papaya?
Unripe papaya contains a high amount of latex. This latex can cause allergic reactions in some people. Furthermore, the National Institutes of Health (NIH) warns that pregnant women should avoid unripe papaya because the latex may stimulate contractions.
What is the best way to store papaya?
If the papaya is green, store it at room temperature to let it ripen. Once it turns yellow-orange and feels slightly soft to the touch, it is ripe. You can then store it in the fridge for up to a week to slow down the ripening process. To speed up ripening, place it in a paper bag with a banana.
Does papaya help with weight loss?
Because it is low in calories and high in fibre, papaya can be a great food for weight loss. The fibre helps you feel full for longer, reducing the likelihood of overeating. The World Health Organization supports increasing fruit and vegetable intake to manage weight and prevent obesity.
Can I put papaya on my skin?
Yes. Many people use mashed papaya as a face mask. The enzymes can help exfoliate dead skin cells, leaving your skin looking brighter. However, always do a patch test first to ensure you do not have an allergic reaction.
The Bottom Line
Papaya is rich in valuable nutrients and has a delicious taste. Its powerful antioxidants like lycopene may reduce your risk of many diseases, especially those that tend to come with age, such as heart disease and cancer.
It may also defend against the visible signs of aging, helping your skin remain smooth and youthful. The enzyme papain makes it a fantastic aid for digestion, helping to reduce bloating and constipation.
Perhaps best of all, it is versatile and delicious. You can easily add it to your diet in salads, smoothies, or simply eat it raw with a squeeze of lime.
If you are looking to improve your health with whole foods, incorporating this tropical fruit is an excellent step. For more tailored dietary advice, consulting a professional at The Mayo Clinic or a registered dietitian is always recommended.
Try adding papaya to your shopping list this week and enjoy the burst of tropical flavour and health benefits it brings.
