Papaya Health Benefits And Nutritional Values


Papaya health benefits and nutritional values includes combating inflammation, papaya also is a good source of antioxidant, does well to heal wound faster, fights the progression of Alzheimer’s disease, decreases the risk of heart disease, fights cancer, supports digestive health, protect against skin damage, prevents arthritis and more.

What Is Papaya?

Papaya is a fruit which is extremely rich in Vitamin C [1] and has a wide range of health benefits and nutritional values making it great among other fruits. It is one of the favorites of fruit lovers for its health benefits and nutritional values, papaya is probably thought to have originated in the Central Americas.

Papaya plant is grown extensively all over the tropical regions under cultivated farms for its fruits as well as for latex, Botanically, the plant belongs to Caricaceae family of flowering plants, in the genus; Carica. Scientific name: Carica papaya.

It is also used as a meat tenderizer and in the manufacturing of several cosmetic, skin, and beauty products, as well as certain chewing gums. They are available for consumption throughout the year.

The whole fruit, including other parts of the tree, are beneficial to health in several ways. Papaya in raw form contains enzymes, which are used in the preparation of dietary supplements and chewing gums.

Papaya Nutritional Values. 

Raw papaya pulp contains 88% water, 11% carbohydrates, and negligible fat and protein(table). In a 100 gram amount, papaya fruit provides 43 kilocalories and is a significant source of vitamin C (75% of the Daily Nutritional Values, DNV) and a moderate source [2] of folate (10% DNV), but otherwise has low content of nutrients.

Vitamins In Papaya.

Vitamin A:

A 1-cup serving of cubed papaya provides 137.5 international units of vitamin A, which is 28 percent of the daily nutritional values. Vitamin A is essential for healthy vision, immune function and keeping your kidneys, heart, lungs and other organs working properly. The vitamin A in papaya is in the form of carotenoids, including beta-carotene, which act as antioxidants and help limit damage to your cells from substances called free radicals.

Vitamin C:

Papaya also provides significant amounts of another antioxidant — vitamin C. Each cup of papaya contains 88.3 milligrams of vitamin C, or 147 percent of the DNV. Vitamin C helps heal wounds and repair damaged tissues in your body. You also need it for forming collagen, an essential component in blood vessels, skin, ligaments, cartilage and tendons.

Vitamins B9:

A serving of papaya provides 53.7 micrograms of folate, or 13 percent of the DV. You need folate for cell division and forming DNA. Getting enough of this vitamin is especially important during early pregnancy because folate helps prevent neural tube birth defects. Papaya also contains small amounts of thiamine, riboflavin, niacin, pantothenic acid.

You may also read   Flaxseed Health Benefits And Nutritional Values
 Vitamins B-6:

Vitamin B6 is supports the prevention or treatment of acne and other skin conditions, alcohol hangover, anxiety, age-related macular degeneration (AMD), allergies, Alzheimer’s disease, arthritis, asthma, attention deficit-hyperactivity disorder (ADHD), autism, bladder infections (cystitis). Also handles issues like blood clots (thrombosis), breast milk reduction, breast tenderness, cancer, carpal tunnel syndrome, convulsions due to fever and depression.

Vitmins E:

Vitamin E helps in supporting our immune system by stimulating the production of antibodies and immune mediators, and helping to buffer the effects of free radical damage on the cells. Our immune system may be compromised if we do not consume enough of the important antioxidant vitamins.

Vitamins K:

Vitamins k supports in the prevention or treatment of age-related vision loss (age-related macular degeneration), Alzheimer’s disease, amyotrophic lateral sclerosis, angina pectoris (heart-related chest pain), asthma, atherosclerosis (artery hardening), cancer (breast, prostate or other), cataracts, cerebellar ataxia (uncoordinated movements).

Others are congestive heart failure, coronary heart disease, dry mouth, cyclic vomiting syndrome, cystic fibrosis, dental (periodontal) disease, diabetic cardiomyopathy, endothelial dysfunction, fibromyalgia, Friedreich’s ataxia, gum disease and hair loss.

Minerals In Papaya.


A pawpaw provides you with almost as much potassium as a banana, containing approximately 7 percent of the potassium you need to consume each day. Potassium is essential for turning the food you eat into energy, as well as transmitting nerve impulses, proper heart functioning and contracting your muscles. Consuming more potassium may lower your risk for stroke and osteoporosis.


A pawpaw fruit will provide men with 27 percent of the magnesium they need each day and women with 35 percent of their recommended dietary allowance for this mineral. You need magnesium for strong bones, a healthy immune system and properly functioning nerves and muscles. Magnesium helps to maintain normal blood sugar and blood pressure levels and helps turn the food you eat into energy.


The manganese content of pawpaw fruit is higher than that found in apples, bananas or oranges. You can meet the adequate daily recommended intake for this mineral with just one serving of pawpaw. Your body uses this mineral in very small amounts for maintaining normal nerve and brain function, metabolism, bone formation, regulating blood sugar, forming connective tissue and forming sex hormones.

Papaya fruit (Carica papaya), Fresh, Nutritive Value per 100 g.

(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 43 Kcal 2%
Carbohydrates 10.82 g 8%
Protein 0.47 g 1%
Total Fat 0.26 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 1.70 g 4%
Folates 37 µg 9%
Niacin 0.338 mg 2%
Pantothenic acid 0.218 mg 4%
Pyridoxine 0.038 mg 3%
Riboflavin 0.027 mg 2%
Thiamin 0.023 mg 2%
Vitamin A 950 IU 32%
Vitamin C 60.9 mg 102%
Vitamin E 0.30 mg 2%
Vitamin K 2.6 µg 2%
Sodium 8 mg 0.5%
Potassium 182 mg 4%
Calcium 20 mg 2%
Iron 0.25 mg 3%
Magnesium 21 mg 5%
Phosphorus 10 mg 1%
Zinc 0.08 mg 0.5%
Carotene-β 276 µg
Crypto-xanthin-β 761 µg
Lutein-zeaxanthin 75 µg


Papaya Health Benefits.

 Cholesterol Health:

Papaya is rich in fibre, Vitamin C and antioxidants which prevent cholesterol build up in your arteries. Too much cholesterol build-up can lead to several heart diseases including heart attack and hypertension.

Prevents Arthritis:

Papayas have been known to be effective against rheumatoid arthritis and osteoarthritis. One of the enzymes found in papayas, called chymopapain, has a significant effect on controlling rheumatoid arthritis and osteoarthritis.

Improves Immunity:

Papaya consumption has also been linked an improvement in the immune system of the body. Research proofs that the antioxidants present in papaya play an important role in improving the immunity of people. Also the flowers and roots of the plant have been proven to be beneficial against jaundice, bronchitis, kidney colic, and other illnesses.

Weight loss:

Those looking to lose weight must include papaya in their diet as it is very low in calories. The fibre content in papaya leaves you feeling full and also clears your bowel movement making your weight loss regime easier.

Helps In Aging:

All of us would love to stay young forever, but no one in this world has managed to do it. Still, healthy habits like eating a papaya daily will prolong the process and may make you look 5 years younger than you are. Papaya is rich in Vitamin C, Vitamin E and antioxidants like beta-carotene which helps prevent your skin from free radical damage keeping wrinkles and other signs of ageing at bay.

Prevents cancer:

It is a rich source of antioxidants, phytonutrients and flavonoids that prevent your cells from undergoing free radical damage. Some studies have also linked the consumption papaya to reduced risk of colon and prostate cancer.

Treats Constipation:

The presence of folate, vitamin C, and vitamin E in papayas reduces motion sickness by producing a tonic effect in the stomach and in the intestines. Papaya juice and the ripened form of papaya also aid in digestion. The fiber obtained from the fruit helps increase bowel movements. Improved bowel movements help ease the passage of stool, thereby reducing the effects of constipation.

Regulates Menstruation:

Papaya juice can be of great help for women with irregular menses. Consumption of green, unripe papayas can normalize the irregularity in one’s periodic cycle. they are considered as a ‘hot food’, meaning that they produce heat in the body. This excessive production of heat in the body stimulates the estrogen hormone. This induces periods in the females. Hence, papayas can be beneficial in handling difficult menses.

Boosts your immunity:

Your immunity system acts as a shield against various infections that can make you really sick. A single papaya contains more than 200% of your daily requirement of Vitamin C, making it great for your immunity.


Papaya fruit is also rich in many essential B-complex vitamins such as Folic acid, pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). These vitamins are essential in the sense that body requires them from external sources to replenish and play a vital role in metabolism

Good for diabetics:

Papaya is an excellent food option for diabetics as it has a low-sugar content even though it is sweet to taste. Also, people who don’t have diabetes can eat papaya to prevent it from happening in the future.

Papaya for your eyes Health:

Papaya is rich in Vitamin A which helps protect your vision from degenerating. Nobody wants to lose their ability to see due to diseases like age-related macular degeneration, and eating papayas will ensure that you do not see a day where you cannot see.

Bottom Line:
Add papaya to your daily menu to stay energized and top in health, Papaya health health benefits and nutritional values has placed it above other fruits. Papaya will give you the required daily nutritional values (DVN) to maintain a healthy line of life.

However, consult your health officer before you embark on any medical applications.

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