Health Benefits of Papaya

Once you learn all about the health benefits of papaya, you will surely be saying “yes” to papayas more often! 

You haven’t had the best tropical fruits until you’ve tried the papaya. It’s an orange-colored fruit with orange flesh and seeds inside. The papaya tastes sweet like mangoes and bananas and feels soft and tender like a cantaloupe or melon.

Whether raw or cooked, papaya certainly gives incredible flavor and quality to dishes and drinks. It’s usually grown in South America, Asia, and Mexico. Use it for your favorite Asian and Caribbean recipes for the best experience! 

health benefits of papaya
The papaya is widely popular in Asia for its rich color and unique flavor. You can also expect so many health benefits from papaya.

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The papaya is a great option for stir-fries, desserts, smoothies, juices, baby food, and more! You can cook so many dishes and prepare lots of drinks with this tropical fruit in your kitchen. 

It’s no wonder that papaya has an awesome flavor, but what are the health benefits of papaya you should know? Come and find out! 

Nutrition Facts

Where does the papaya get all of its amazing health benefits? From its nutrients, of course! With these nutrients, you can expect that papaya is nothing but good for you. 

Here are the nutrients you can get from 100 grams of papaya:

Water88.1 grams
Energy43 kcal
Protein0.47 grams
Carbohydrates10.9 grams
Fiber1.7 grams
Sugars7.82 grams
Calcium20 milligrams
Magnesium21 milligrams
Iron0.25 milligrams
Sodium8 milligrams
Vitamin C60.9 milligrams
Folate37 micrograms
Choline6.1 milligrams
Vitamin A47 micrograms
Beta carotene274 micrograms
Lycopene1830 micrograms


Surprisingly, 100 grams of papaya only has about 39 calories. You can certainly enjoy its yummy flavor without the extra calories. In fact, it doesn’t have any fat! 


Meanwhile, there are about 10.9 grams of carbohydrates in a 100-gram serving of papaya. These carbs form a large part of the calories in the fruit. It also includes the fiber and sugar content of the papaya.


How much fiber can you get from 100 grams of papaya? 1.7 grams! Imagine how much better your life will be with this amount of fiber in your body. 

These nutrients will surely change your life for the better. Trust me; you need to add papaya to your diet. It gives you health benefits beyond what you can imagine! 

Vitamins and Minerals

Like any other fruit, papaya also has lots of vitamins and minerals to boast. These add more health benefits to papaya for a truly nutritious quality at every bite! 

  • Folate
  • VitaminA
  • Fiber
  • Copper
  • Magnesium
  • Potassium
  • Papain
  • Vitamin C
  • Vitamin A
  • Folate
  • Lycopene
  • Zeaxanthin
  • Vitamin K
  • Choline
  • Calcium
  • Zinc
  • Vitamin E

With the vitamins and minerals you can get from the papaya, it is nothing short of the best and healthiest fruit! 

Plant Compounds

Let’s not forget about the wonderful plant compounds of the papaya. Three of the most common compounds in this fruit include carpaine, papain, and lycopene. 

According to a study in MDPI, carpaine is usually found in papaya leaves. It improves blood pressure levels for a regular heart rate. In fact, this compound can help relax your muscles too. 

Meanwhile, papain is an enzyme that will make it easier for your body to break down protein. Did you know that it’s also popularly used as a meat tenderizer? It also relieves inflammation and even swelling.

On the other hand, lycopene is a compound and antioxidant that can protect you from sunburn, cancer, and other health problems. It also promotes heart health with better cholesterol levels. 

All of these together in one fruit truly work like magic on your health. You can always make sure that you’re taking care of your health with the best fruits like papaya! 

Health Benefits of Papaya

Let’s have a look at the health benefits of papaya. After reading this part, you will surely want a slice of papaya! 

Improves heart health

Enjoy food while taking care of your heart with the help of the papaya. It’s rich in antioxidants like vitamin A and vitamin C to protect you from many heart problems. 

WebMD shared that papaya can also prevent the clogging of cholesterol in your blood vessels. Even edible papaya seeds can give you lots of nutrients to fight against heart attacks and strokes. 

Prevents asthma and cancer

When you eat nutritious food, you can ensure that you’re preventing asthma and different kinds of cancer. The beta-carotene from papaya is a good way of getting a lesser chance of getting cancer and asthma.

In a study in the Cancer Epidemiology and Prevention Biomarkers, it was found that younger men who eat papaya regularly are less prone to getting prostate cancer. 

Strengthens bones

One of the best ways to strengthen your bones is to ensure that you’re getting enough vitamin K. The less vitamin K you have in your body, the higher the risk of fractures and bone problems. 

Since papaya has a good amount of vitamin K, it is surely going to give you stronger bones. According to Medical News Today, the vitamin K in the papaya allows your bones to absorb more calcium. 

Promotes digestion and gut health

The papain from papaya plays an important role in helping you digest protein faster. Whenever you feel constipated or bloated, consider eating papaya to relieve these health problems. 

PharmEasy mentioned that with the fiber in the papaya, you can get rid of toxins in your gut for regular bowel movements. The reduced inflammation in your digestive system can also prevent a stomachache! 

Nourishes the skin and hair

With the anti-inflammation properties of papaya, it’s guaranteed to be good for healing wounds and treating infected or burned areas of your body. The vitamin A in this fruit also keeps your hair moisturized! 

An article by Healthline mentioned that papaya acts as a conditioner and grower for your hair. You can also expect it will reduce wrinkles, prevent acne, and treat melasma. 

Boosts immunity

If you want to boost your immunity, then make sure that you’re getting enough vitamin C. Stronger immunity means your body can fight against bacteria and illnesses. 

The papaya boasts plenty of vitamins and antioxidants that will surely boost your immunity. A study in the National Library of Medicine found that papaya helps with immune response and inflammation too.

Protects the eyes

Eating papayas is one of the simplest ways to protect your eyes. It’s great for long-term care of your eyes because it has zeaxanthin which is an antioxidant that helps block blue light rays. 

A study in JAMA Opthalmology found that fruits, like papaya, are good for lowering your risk of age-related macular degeneration. You won’t have to say goodbye to your 20/20 vision! 

Aids weight loss

Make your weight loss diet worth it with the low calories from the papaya. The fiber content in this fruit can even make you feel full to lessen cravings and overeating. 

Everyday Health shared that the improved digestion from the papaya will make you feel less bloated to keep you fit and healthy. Now, you can still eat something sweet without calories! 

Give papayas a try and discover how they can be good for your diet and lifestyle. Every day is certainly better and brighter with the flavor, quality, and incredible health benefits of papaya! 

Ripening Process

You can best enjoy the papaya when it’s sweet, soft, and ripe. Since papayas are in season for only several months in a year, you can buy unripe ones to stock up on these fruits! 

Here are some tips on how you can ripen your papayas:

  • Wrap the papayas in paper bags and leave them at room temperature for a few days.
  • You can also store the papayas with bananas and apples.

Check out these tips when buying papayas, as suggested by Whats4Eats:

  • The papaya skin should have an orange-yellow color. 
  • Check if the flesh yields to slight pressure.
  • It should also not have blemishes. 
  • Once ripe

Once ripe, eat the papayas within two days before they become overripe! 

Side Effects

I’m sure you can’t resist the yummy and healthy goodness of papaya, but in order to get the health benefits of papaya, you need to enjoy it in moderation. 

These are some of the side effects of eating too many papayas:

  • Skin irritation – inflammation in the skin
  • Allergic reaction – sensitivity to allergens
  • Carotenemia – skin discoloration
  • Stomachache – pain and discomfort in the stomach
  • Wheezing – difficulty breathing
  • Nasal congestion – the feeling of fullness in the nose
  • Nausea – feeling sick to your stomach
  • Vomiting – ejection of food through the mouth
  • Diarrhea – loose and watery stool
  • Constipation – irregular bowel movements

You can eat one bowl of papaya slices in a day to get your nutrients. Always prepare papayas in interesting ways to enjoy these fruits every time! 


Give these fruits a try and experience all of the health benefits of papaya! 

Now you know that papayas are not just about flavor, color, and texture, but also about nutrients and healthy goodness. Your diet and daily life will surely be elevated with these fruits! 

Once again, here are the health benefits of papaya you can enjoy:

  • Improves heart health
  • Prevents asthma and cancer
  • Strengthens bones
  • Promotes digestion and gut health
  • Nourishes the skin and hair
  • Boosts immunity
  • Protects the eyes
  • Aids weight loss

Keep in mind that you should eat the papaya in moderation to savor its flavor and absorb all of the nutrients. Don’t miss out on the flavor, and just make every papaya recipe count! 

Suggested Recipes

Are you thinking about how to prepare papayas to get the best flavors? Well, here are some recipes that you may enjoy:

You can also use papayas for your desserts, baked goods, and drinks to give them a delicious flavor and rich texture! 

Frequently Asked Questions

Is it OK to eat papaya every day?

Yes, you can eat papaya every day as long as you limit your intake to one bowl of sliced papayas per day. Pair it with other fruits and vegetables for a balanced meal and diet. 

Is papaya good for the kidney?

Among other things that papaya is good for, it also works wonders for your kidneys. The potassium content in this food promotes healthy kidney function for your blood and overall health. 

What is the best time to eat papaya?

Financial Express suggests eating papayas on an empty stomach in the morning. It is a good way of cleansing your body of toxins for stable blood sugar levels for the day. 

Is papaya high in sugar?

Not at all. In fact, despite the sweet quality of papaya, it remains to be low in sugar. It’s also a suitable fruit for a diabetic or low-sugar diet.

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