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Papaya Fruit | Nutrition Facts And Health Benefits Of Papaya

Papaya Fruit

Papaya fruit is rich in nutrients such as vitamin C, Vitamin B, potassium, magnesium copper and fiber. It also contains digestive enzyme, papain. These nutrients promote health in humans and protect against various diseases. Health benefits of Papaya include good digestion, better immunity system, lower cholesterol, loss in excess weight, healthy skin and hair,  protection to eyes, prevention of  arthritis, cancer and heart diseases.

What Is Papaya?

Delicious papaya fruit is also known as papaws or pawpaws. The scientific name of papaya is Carica papaya and it  belongs to the family of Caricaceae family. It is a popular fruit world wide because they have sweet taste, unique color, and a wide variety of health benefits and it is available in year around. Papaya is native to Mexico and now spread all over the world. Papaya fruit is mainly consumed raw and is also processed to make salads, smoothies, juices and other dishes. It is used in the manufacture of several cosmetic, skin, and beauty products. Papaya was called as “fruit of the angels” by Christopher Columbus.

Papaya Fruit Nutrition Facts:

Papaya fruit has vitamins, minerals, carbohydrates, proteins, antioxidants. Listed below are the nutrition value per 100 grams (3.5 Oz), percentage of RDA (Recommended Dietary Allowance)


Vitamin A equiv.                    (6% of RDA) 47 μg

Beta-carotene                        (3% of RDA) 274 μg

Lutein zeaxanthin                  89 μg

Thiamine (B1)                       (2% of RDA) 0.023 mg

Riboflavin (B2)                      (2% of RDA) 0.027 mg

Niacin (B3)                             (2% of RDA) 0.357 mg

Pantothenic acid (B5)           (4% of RDA) 0.191 mg

Folate (B9)                             (10% of RDA) 38 μg

Vitamin C                                (75% of RDA) 62 mg

Vitamin E                                (2% of RDA) 0.3 mg

Vitamin K                               (2% of RDA) 2.6 μg


Calcium                                   (2% of RDA) 20 mg

Iron                                         (2% of RDA) 0.25 mg

Magnesium                            (6% of RDA) 21 mg

Manganese                             (2% of RDA) 0.04 mg

Phosphorus                           (1% of RDA) 10 mg

Potassium                              (4% of RDA) 182 mg

Sodium                                   (1% of RDA) 8 mg

Zinc                                         (1% of RDA) 0.08 mg


179 kJ (43 kcal)


10.82 g


7.82 g

Dietary Fiber:           

1.7 g


0.26 g


0.47 g

Other Constituents:

Lycopene      1828 µg

Health Benefits Of Papaya Fruit:

Papaya fruit has a wide range of health benefits making it a great fruit option to include in your diet. Here we list some of major health benefits of papaya:

  1. Papaya For Lower Cholesterol:

Due high amount of fiber, Vitamin C and antioxidants, papaya prevents the cholesterol build up in arteries. Too much cholesterol is also one of the reasons for heart attacks, hypertension. So daily consumption of  papaya can reduce the risk of heart diseases.

  1.  Papaya For Weight Loss:

Those who are less in weight naturally must add papaya in diet because it contains low calories and also it has high amount of fiber content helps you feeling full and helps to lose your weight easily.

  1. Papaya Boosts Your Immunity System:

Papaya contains more than 200% of vitamin C which is required for boosting your immunity system, thus helping to protect against viral infections such as cold and flu.

  1. Papaya Good For Eye:

Papaya contains vitamin A which helps to protect your eyes from degeneration. Papaya also contains beta-carotene, carotenoids, lutein and zeaxanthin which prevent the eye diseases such as glaucoma and macular degeneration.

  1. Papaya Against Arthritis:

Papaya is rich in minerals such as calcium, potassium, magnesium and copper and vitamin C, which help fight against arthritis.  Regular eating papaya is good for bones. 

  1.  Papaya For Anti-inflammatory:

Papaya contains important enzymes like papain and chymopapain, which help against inflammation and promote healing of burns.

  1. Papaya For Glowing Skin:

Papaya is one of the few fruits used for glowing skin. Beauty experts also suggest papaya is good for beautiful skin and it make you look 5 years younger than you actually are. Papaya face pack is very useful to make skin look fairer and visually appealing. Papaya contains vitamin C, vitamin E, lycopene and beta-carotene which are helpful for reducing the skin damaged free radicals.

  1. Papaya For Prevention Of Cancer And Heart Diseases:

Papaya is a good source of anti-oxidants and phyto nutrients that work against free radicals. So regular eating of Papaya protects our body from possible heart diseases and cancer.

  1. Papaya Improves Digestion:

Papaya contains digestive enzyme known as papain and also rich amount of fiber content that helps improve your digestive process.

Papaya fruit

  1. Papaya Helps To Reduce Stress:

Papaya is good source of Vitamin C, which can help in relief from stress.

Side Effects Of Papaya Fruit:

Of course there are many benefits to eating papaya fruit but also there are some side effects and warnings to be aware of.

  • Papaya is harmful for pregnant women because it heats up internal human physiological system. Raw and semi-ripe papayas contain high concentration of latex, causing uterine contractions which might lead to abortions. So avoid raw papaya during pregnancy.
  • Eating too much of a good thing can sometimes cause some unpleasant side effects. Eating large quantities of papaya causes the laxative effect in the intestines and also causes pain in stomach so avoid consuming large quantities of papaya.

Read and Understand:

Each Fruit Nutritional Values and Health Benefits,

Guava Fruit, Banana Fruit;  WatermelonsFeijoa Fruit, Sapota Fruit, Tangelo Fruit, Quince FruitTangerine Fruit, Strawberry Fruit, Purple Mangosteen Fruit, Pomelo Fruit, Passion Fruit, Pitahaya or Pitaya Fruit, Prune Fruit, Pomegranate Fruit, Peach Fruit, Pumpkin Fruit, Pineapple Fruit, Persimmon Fruit, Papaya Fruit, Orange Fruit, Olive Fruit, Mango Fruit, Lemon Fruit, Longan Fruit, Loquat Fruit, Lychee Fruit,  Jack FruitAsian Pear, Apricot Fruit, Date Palm FruitCoconutCherimoya Custard Apple FruitBlackberry FruitCantaloupe FruitGooseberry FruitCranberry FruitKiwi FruitDurio Zibethinus FruitKumquat FruitsJujube FruitGrape FruitsBoysenberry Fruit Avocado FruitsCarambola FruitsCommon Fig FruitCherry FruitApple Fruit

Each Vegetable Nutritional Values and Health Benefits,

Malabar Spinach, Cayenne Pepper Mirchi PowderGarlicGingerGreen Beans-French-beansFenugreekDrumsticksDill-LeavesCurry-LeavesCucumberCorn-Grain popcornAmaranth-LeavesCarrot-vegetableCoriander-LeavesCabbageBottle-GourdCapsicumCluster-Beans, Bitter-GourdBeetrootAsh Gourd-Winter-MelonBrinjal

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