Papaya is an orange fruit that is soft in texture, and only grows in the tropical regions of the world. The most common knowledge about papaya is that it lightens the skin color, and is often used as the main ingredient for whitening soaps, lotions and even supplements for its “whitening” effect. However, did you know that aside from being a beauty fruit, papaya is also a super fruit that brings wonders to the health?

Here are 10 of the health benefits of papaya: 

• Papaya contains lots of vitamins and minerals

Papaya, when unripe has green skin and green flesh. The skin and flesh turns into orange once it is ripe. Unripe papaya should never be eaten – it should be cooked, especially if a pregnant woman is consuming the papaya as unripe papaya contains high amounts of latex, which can stimulate contractions. (Spritzler, 2018)

One small (152 gram) papaya contains a total of 59 calories, 15 grams of carbohydrates, 3 grams of fiber, 1 gram of protein, 157% of the recommended daily intake (RDI) of Vitamin C, 33% of the RDI for Vitamin A, 14% of the RDI for Vitamin B9 (folate), 11% of the RDI for potassium, and small, trailing amounts of calcium, magnesium, and Vitamins B1, B3, B5, E and K. (Papayas – Raw Nutrition Facts and Calories, n.d.)

Because papaya is packed with these vitamins, it is a good addition to your regular diet, in order to get your recommended amounts of vitamins. Especially for Vitamin C, which, papaya is very high in. 

• Papaya slows down age-related macular degeneration

Not only is papaya rich in vitamins and minerals, but it also contains antioxidants. One of those antioxidants is zeaxanthin, which filters out harmful blue light rays. Studies regarding has zeaxanthin has found out that it is good for the eye health and may ward off macular degeneration. (Ware, 2017)

However, it is important to take note that various studies have concluded that eating high amounts of fruits on a regular basis successfully slows down macular degeneration that is related to aging. (Cho E, 2004)

• Papaya prevents cancer

Papayas contain antioxidants. Antioxidants are the ultimate soldiers against free radicals, which are reactive molecules in the body, that promotes oxidative stress to the cells. This oxidative stress harms the cells, resulting to disease and the activation of cancer cells. (Spritzler, 2018)

The special kind of antioxidant found in papaya is beta-carotene, which has been proven to fight against prostate cancer in men. (Kana Wu, 2004)

It has also been proven that fermented papaya extract successfully lowers the rate of damage to the DNA by 40%. This damage to the DNA, aside from free radicals and oxidative stress, are causes of cancer. (Valavanidis A, 2008)

• Papaya promotes healthy digestion

Papaya contains a special enzyme known as the papain that makes protein easier to digest. Because of this, since the ancient times, papaya has been used as a meat tenderizer. Not only is it used as a meat tenderizer, but it is also used as a remedy for constipation and other symptoms of irritable bowel syndrome (IBS). (Spritzler, 2018)

In one study, the subjects had taken papaya-based formulas for 40 days, and the results concluded that they had significantly less signs of constipation and bloating. (Muss C, 2006)

• Papaya protects from skin damage

As mentioned earlier, papaya contains antioxidants that fight off free radicals. The most vulnerable cells to the abrasion of free radicals are the skin cells. This damage to the skin cells is believed to be responsible for the wrinkling, sagging and texturizing of the skin, that comes with aging. (Kammeyer A, 2000)

The good news is that papaya is very high in Vitamin C and antioxidants, two biomolecules that play a vital role when it comes to fighting off skin damage. (Schagen SK, 2010)

• Papaya is good for diabetics

Papaya is high in fiber, antioxidants and vitamins – all of which are important in the diet of a diabetic. Moreover, there has been solid evidence that states that the regular consumption of papaya impedes the progression of type 2 diabetes to type 1 diabetes. Additionally, unlike other fruits, papaya actually has low sugar content. Diabetics can eat 3 large servings of papaya every day without worrying much about the glucose levels. (Radhakrishnan, 2017)

• Papaya prevents the development of cardiovascular disease

The fiber, potassium and vitamin content of papaya are important in preventing the development of cardiovascular diseases and keeping the heart healthy. In specific, it is Vitamin C and the antioxidant lycopene that accomplishes this task. These antioxidants also stimulate the production of good HDL cholesterol. (Spritzler, 2018)

In the study Foods for Prevention and Treatment of Cardiovascular Diseases, the methanolic extract of papaya were evaluated and it showed a significant inihibitory effect to factors that may contribute to the development of cardiovascular diseases. (Cai-Ning Zhao, 2017)

• Papaya may fight chronic inflammation

Chronic inflammation is the prolonged inflammatory response of cells. In essence, it is the continuous repair and breaking down of tissues during the inflammation process. This involves a progressive change in the types of cells present at the site of inflammation. Chronic inflammation is the root cause of many health problems. (Engelbertsen, 2019)

Various studies have proven the foods that are rich in antioxidants, like papaya are effective in reducing inflammatory markers. In particular, a study has found out that men who have high intakes of fruits and vegetables high in carotenoid such as papaya had a significant decrease in CRP, which is an inflammatory marker. (Watzl B, 2005)

• Papaya lowers the risk of developing asthma

Research has proven that the consumption of foods high in beta-carotene, such as papaya, is successful in lowering the risk of developing asthma. Beta-carotene strengthens the immunity. Additionally, papaya is also high in Vitamin C, which prevents coughs and wheezing. (Srinivasamurthy, 2018)

• Papaya helps ease menstrual pain

Papaya is very effective as a remedy to the cramps a woman experiences during her menstrual cycle. It is especially good when it is eaten unripe as it contains latex, which helps with stimulating contractions and keeping the cramped muscles relaxed. (10 Home Remedies to Cure Menstrual Cramps)

Learned more about papaya? Share this to others!

Bibliography

10 Home Remedies to Cure Menstrual Cramps. (n.d.). Retrieved from Planet Herbs: https://www.planet-herbs.com/10-home-remedies-to-cure-menstrual-cramps/

Cai-Ning Zhao, X. M.-Y.-B. (2017, June 17). Fruits for Prevention and Treatment of Cardiovascular Diseases. Retrieved from NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490577/

Cho E, S. J. (2004, June). Prospective study of intake of fruits, vegetables, vitamins, and carotenoids and risk of age-related maculopathy. Retrieved from NCBI: https://www.ncbi.nlm.nih.gov/pubmed/15197064

Engelbertsen, D. (2019, July 23). Chronic inflammation. Retrieved from Nature: https://www.nature.com/subjects/chronic-inflammation

Kammeyer A, L. R. (2000). Oxidation events and skin aging. Retrieved from NCBI: https://www.ncbi.nlm.nih.gov/pubmed/25653189

Kana Wu, J. W. (2004, February). Plasma and Dietary Carotenoids, and the Risk of Prostate Cancer. Retrieved from AACR Publications: http://cebp.aacrjournals.org/content/13/2/260.short

Muss C, M. W. (2006). Papaya preparation (Caricol®) in digestive disorders. Retrieved from NCBI: https://www.ncbi.nlm.nih.gov/pubmed/23524622

Papayas – Raw Nutrition Facts and Calories. (n.d.). Retrieved from Self Nutrition Data: https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1985/2

Radhakrishnan, M. (2017, October 25). How Is Papaya Good For Diabetics? Retrieved from Style Craze: https://www.stylecraze.com/articles/how-is-papaya-good-for-diabetics/#gref

Schagen SK, Z. V. (2010). Discovering the link between nutrition and skin aging. Retrieved from NCBI: https://www.ncbi.nlm.nih.gov/pubmed/23467449

Spritzler, F. (2018, December 4). 8 Evidence Based Health Benefits of Papaya. Retrieved from Healthline: https://www.healthline.com/nutrition/8-proven-papaya-benefits#section1

Srinivasamurthy, N. (2018, May 16). Is papaya good for an asthma patient? Retrieved from Quora: https://www.quora.com/Is-papaya-good-for-an-asthma-patient

Valavanidis A, V. T. (2008). 8-hydroxy-2′ -deoxyguanosine (8-OHdG): A critical biomarker of oxidative stress and carcinogenesis. Retrieved from NCBI: https://www.ncbi.nlm.nih.gov/pubmed/19412858

Ware, M. (2017, December 21). What are the health benefits of papaya? Retrieved from Medical News Today: https://www.medicalnewstoday.com/articles/275517.php

Watzl B, K. S. (2005, November). A 4-wk intervention with high intake of carotenoid-rich vegetables and fruit reduces plasma C-reactive protein in healthy, nonsmoking men. Retrieved from NCBI: https://www.ncbi.nlm.nih.gov/pubmed/16280438