Papaya is rich in vitamin C as well as protective plant compounds, including one that’s more commonly associated with tomatoes – lycopene. Our nutritionist takes a deep dive into this low-calorie fruit to highlight its nutritional and culinary benefits.
What is papaya?
Papaya or pawpaw (carica papaya) is a sweet, soft, fleshy fruit native to Mexico, although India is currently the largest global producer. Under-ripe papaya is a useful source of the enzyme papain and can be used to tenderise cheaper cuts of meat.
The benefits of papaya include:
• Source of carotenoids
• Source of fibre
• Source of papain
• May protect the skin
• May support heart health
• May support eye health
• May protect against cancer
• May aid the management of asthma
Discover our full range of health benefit guides, including the benefits of mango and benefits of pineapple.
Nutritional profile of papaya
An 80g serving of papaya:
• 29 kcals/122KJ
• 0.4g protein
• 7g fat
• 7g carbohydrate
• 7g sugars
• 2.3g fibre
• 160mg potassium
• 48mg vit C
Top 8 health benefits of papaya
1. Source of carotenoids
The fruit’s orange colour is a clear indicator that papaya is a source of fat-soluble pigments called carotenoids, including lycopene, carotene and cryptoxanthin. Interestingly, the carotenoids in papaya are more bioavailable than those found in tomato and carrots, and the fruit provides a ready source of provitamin A.
2. Source of fibre
Papaya contains both soluble and insoluble fibre and, as such, may support digestive health, ease constipation, support the gut microbiome (the community of gut microbes that play a role in keeping us healthy), help stabilise blood sugar levels and potentially aid the management of cholesterol.
3. Source of papain
Papaya is a natural source of an enzyme called papain, this enzyme helps to break down proteins in muscle fibres, this means when it is applied in meat preparation, it can help make the meat more palatable and easier to digest.
4. May protect the skin
Key nutrients in papaya, such as vitamin C and lycopene, when consumed in sufficient amounts, may support skin health and protect against the appearance of skin aging, including wrinkles.
5. May support heart health
Protective compounds like lycopene may reduce the risk of heart disease and stroke. Similarly, being rich in fibre, potassium and protective nutrients like vitamins C and E, including papaya in your diet may help regulate cholesterol, reduce inflammation and support healthy blood pressure.
6. May support eye health
Key nutrients in the diet help delay age-related eye illnesses, including macular degeneration. Carotenoid nutrients, like lycopene, beta-carotene and zeaxanthin, are especially important in this regard, making orange-pigmented foods, including fruits like papaya, valuable inclusions for supporting vision and eye health.
7. May protect against cancer
While there are no specific studies supporting papaya as a protective agent against cancer in humans, some of the nutrients it provides may play a protective role. Lycopene is one such example.
8. May aid the management of asthma
If you have been diagnosed with asthma, increasing your intake of carotenoids may help better control the condition. The exact mechanism supporting these findings needs to be more fully examined, but in the meantime, eating more fruit and vegetables rich in carotenes, lycopene and zeaxanthin appears to reduce asthma symptoms.
How to eat papaya
Check the fruit is ripe by gently pressing the skin – the flesh should have a soft yield, even colour and pleasant scent. You can simply cut the fruit in half, scoop out the seeds, squeeze over some fresh lime juice and eat with a teaspoon. Alternatively, chop the flesh and add to a savoury salad, a fresh fruit salad or a salsa.
Try our summer salmon with papaya salsa, Seared beef & papaya salad with tamarind soy dressing, and jerk chicken salad with papaya.
Is papaya safe for everyone?
For the majority of us, papaya is a safe fruit to eat; however, if you have a latex allergy, you should exercise caution with both the fruit and any products containing it.
Overall, is papaya good for you?
Papaya is nutritionally rich, being a good source of carotenoids, vitamins C and E and minerals like potassium. As well as being a low-calorie inclusion, this tropical fruit has useful culinary applications – simply add as a paste or purée to cheaper cuts of meat, leave to marinate and enjoy more tender and palatable meat as a result.
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