Papaya: Health Benefits And Nutritional Value



Published on: 26-Aug-2022


10 min read


Updated on : 22-Jan-2024




Anmol Bali


Papaya: Health Benefits And Nutritional Value

Papaya: Health Benefits And Nutritional Value

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Papayas are undoubtedly sweet and juicy. However, did you know that eating papaya fruit can improve your health?

Papaya is known as the fruit of angels. It is a nutrient-dense superfruit packed with vitamins and antioxidants and has amazing effects when you add it to your meal. This sweet, tropical fruit has a lot of nutritional and therapeutic value. In addition, each fruit component, including seeds, leaves, and pulp, has unique health advantages.

The scientific name for this orange and green fruit, more generally known as the papaya, is Carica Papaya. For many years, papayas have been used to remedy various illnesses, such as menstrual pain, constipation, and malaria. In addition, you may improve digestion, strengthen your immune system, and lose weight by adding papaya to your daily diet.

Let us look into papaya's uses, health benefits, and nutritional value.

Table Of Contents

1. Nutritional Value Of Papaya

2. Health Benefits Of Raw Papaya

3. Health Benefits Of Ripe Papaya

4. Why Is Raw Papaya Better Than Ripe Papaya?

5. The Final Say

6. FAQs

Nutritional Value Of Papaya 

One small-size papaya (152gm) contains about:

  • Calories -  59 Kcal
  • Carbohydrates - 15g
  • Protein - 1g
  • Fibre - 3g
  • Vitamin A - 33% of recommended dietary intake (RDI)
  • Vitamin C - 157% of RDI
  • Potassium - 11% of RDI
  • Folate - 14% of RDI
  • Calcium, magnesium, and vitamins B1, B3, B5, E, and K are present in trace levels.

Health Benefits Of Raw Papaya

The following are some significant benefits of raw papaya:

1. It Encourages Good Digestive Health

Papaya reduces digestive problems like constipation, intestinal worms, and irritable bowel syndrome. It contains two potent natural enzymes, chymopapain, papain, and fibre. 

2. Reduces The Occurrence Of Heart Attack And Stroke

Since papaya contains saponins, carotenoids, and other potent substances, it has been found to help in various heart problems. It also helps the intestines absorb cholesterol and decrease the amount of cholesterol in the blood. Thus it reduces the risk of stroke and heart disease.

3. Effective In Controlling Diabetes

Among the minerals found in green papaya are potassium, magnesium, zinc, chromium, and calcium.  These minerals aid in controlling the body’s glucose levels and improves insulin release. Additionally, it can fight the enzymes that can cause  type 2 diabetes.

4. Immune System Booster

Raw papaya contains the body’s essential enzymes, including beta-carotene, tannins, magnesium, saponins, and flavonoids, that strengthen the immune system by increasing antibodies.

5. Ideal For The Stomach

Papayas contain papain enzyme, which is helpful for digestion and constipation. The body is detoxified, and toxins are removed by raw papaya. It helps clear the digestive tract and wash out toxins when consumed on an empty stomach. You should avoid having anything for an hour after eating raw papaya.

6. Reduces Body Weight

When compared to other fruits, the unripe papaya has fewer calories. It is a suitable source of starch and fibre.  Raw papaya can  lower body weight and control overall cholesterol levels.

7. Increase The Production Of Breast Milk

The enzymes chymopapain and papain, present in raw papaya, can increase breast milk production. Therefore, to improve the quality of breast milk, these vitamins and minerals are very crucial. Moreover, it is accredited as 'SAFE' by the US Food and Drug Administration. 

Health Benefits Of Ripe Papaya

Papaya is one of the healthiest tropical fruits.

It is packed with antioxidants that can fight diseases, reduce inflammation, and maintain your youthful appearance. The following are the significant advantages:

1. Strong Antioxidant 

Papaya contains antioxidants that counteract free radicals in the body. Studies have shown that eating ripe papaya reduces oxidative stress in older persons and those with pre-diabetes, mild hypo-thyroidism, and liver disease.

The lycopene flushes the body’s extra iron and minimises oxidative stress.

In older adults, those with pre-diabetes, moderate hypo-thyroidism, and liver disease, fermented papaya has been shown to lower oxidative stress.

2. Anti-Cancerous Properties 

Studies indicate that the lycopene in papaya can lower cancer risk. In addition, it eliminates free radicals as a result of the antioxidants present.

3. Improve Heart Health

The amount of vitamin C and lycopene in papaya may improve your heart’s health. In addition, papaya’s antioxidant content has been shown to improve HDL cholesterol levels.

4. Improves Digestion

IBS (irritable bowel syndrome) symptoms can be brought down by papaya because it contains the papain enzyme. In a trial, those who consumed a papaya-based supplement for 40 days saw a significant reduction in bloating and constipation issues.

5. Protects Skin

Lycopene and vitamin C both have anti-ageing benefits and enhance skin texture. In a study, taking lycopene supplements for 10–12 weeks reduced skin redness following sun exposure, a marker of skin damage.

Why Is Raw Papaya Better Than Ripe Papaya?

In the following ways, raw papaya is preferable to ripe papaya:

1. It has little sugar content. As it gets ripe, the sugar proportion increases.

2. It is low in fat and high in fibre.

3. It contains sodium and phosphorus, potassium, and magnesium.

4. Raw papaya already contains latex, which has excellent cleansing effects.

5. Unripe papaya has a low moisture content, which means it could be kept in storage for a long time without going bad.

6. It is less prone to bacterial development.

The Final Say

Papaya is tasty and full of vital nutrients. We can eat papaya in both forms, ripe and unripe, and it is usually very delicious. In addition, raw and ripe papaya has several health advantages for general well-being.

Lycopene, one of its potent antioxidants, may help lower your risk of developing numerous ailments. Ripe and raw papaya help digestion, control diabetes,  boost the immune system, improve skin, and have anti-ageing effects. It works wonderfully for women with irregular periods. Additionally, it might protect against outward indications of ageing, keeping your skin smooth and young.

Today, try including this fruit, which is both healthful and delicious, in your diet.


1. How does raw papaya help with menstruation?

There is a theory that consuming raw and ripe papaya can help with irregular menstruation since it increases the flow of your period and eases cramps and bloating.

2. Is it safe to consume papaya for diabetes?

Papaya has a moderate glycemic index of 60, making it a safe food for people with diabetes to eat once or twice a week.

3. In how many ways can we consume papaya?

You can eat raw papaya in salads, smoothies, pickles, and desserts. However, you can eat raw papaya with meals by adding some mustard seeds to a tempering and various spices to your liking.


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