6 Evidence-Based Health Benefits of Papaya

Papayas are tropical fruits abundant in vitamin C and antioxidants. Certain substances found in papayas might have anticancer effects and support cardiovascular health, among other wellness benefits.

The papaya is an exceptionally nutritious tropical fruit. It’s packed with antioxidants that can lessen inflammation, combat disease, and promote healthy skin.

Below are 8 health benefits of papaya.

Rich in nutrients

Papaya is the fruit produced by the Carica papaya plant.

It originated in Central America and southern Mexico but is now cultivated in many regions worldwide.

Papaya contains an enzyme named papain, which can break down the tough protein strands in muscular meat. For this reason, papaya has been used for millennia to tenderize meat.

When ripe, papaya can be eaten raw. Unripe papaya, however, should always be cooked before consumption — particularly during pregnancy, because the unripe fruit contains high levels of latex, which .

Papayas resemble pears and can reach up to 20 inches (51 cm) in length. Their skin is green when unripe and becomes orange when ripe, while the flesh ranges from yellow to orange or red.

The fruit also contains many black seeds that are edible but have a bitter flavor.

One small papaya (152 grams):

• Calories: 68
• Carbohydrates: 17 grams
• Fiber: 3 grams
• Protein: 1 gram
• Vitamin C: 98 mg (107)
• Vitamin A: 74 mcg RAE (8% of the DV)
• Folate (vitamin B9): 58 mcg (15% of the DV)
• Potassium: 286 mg (6% of the DV)

Small amounts of calcium, magnesium, and vitamins B1, B3, B5, E, and K.

Papayas also provide beneficial antioxidants called carotenoids, especially a form known as lycopene. Additionally, your body may absorb these helpful antioxidants more readily from papayas than from some tomatoes and carrots.

Has strong antioxidant activity

Free radicals are reactive molecules produced during normal metabolism. They can cause oxidative stress, which may lead to illness.

Antioxidants, including the carotenoids present in papayas, can neutralize free radicals. Research indicates that fermented papaya can decrease oxidative stress in older adults and individuals with prediabetes, mild hypothyroidism, or liver conditions.

In one study, participants with Alzheimer’s who were given a fermented papaya extract for 6 months showed a 40% reduction in a biomarker that signals oxidative damage to DNA — a factor linked to aging and cancer.

Papaya’s abundant antioxidants, including lycopene, quercetin, papain, and kaempferol, help lower oxidative stress.

May have anticancer effects

Research suggests the lycopene in papaya might exhibit anticancer properties, based on test-tube and animal studies. Although there are no human trials proving that papaya or papaya extract prevents cancer, some people include papaya in their diets while undergoing cancer treatment.

Papaya may act by reducing free radicals that contribute to cancer development. Still, more research is required before definitive recommendations can be made.

May aid digestion

The enzyme papain in papaya can help break down proteins and make them easier to digest. In tropical regions, papaya is commonly used as a remedy for constipation and other irritable bowel syndrome (IBS) symptoms.

In one older , participants who consumed a papaya-based formulation for 40 days experienced notable improvements in constipation and bloating.

The seeds, leaves, and roots have also been utilized to treat ulcers and other ailments in animals and humans, though higher-quality studies are still needed.

Guards against skin damage

Beyond supporting overall health, papaya may promote skin health. Oxidative stress is thought to play a role in much of the wrinkling, sagging, and other skin damage associated with aging. The antioxidants and nutrients in papaya may shield your skin and help diminish these signs of aging.

In a 2013 study, postmenopausal women who consumed a blend of lycopene, vitamin C, and other antioxidants for 14 weeks experienced a visible and measurable decrease in facial wrinkle depth. Since studies specifically assessing papaya’s impact on skin aging are limited, additional research is needed to clarify papaya’s skin benefits.

Delicious and adaptable

Papaya has a distinctive flavor that many enjoy. Ripeness is crucial — an underripe or overly ripe papaya can taste quite different from one that’s perfectly ripe.

A perfectly ripe papaya should be yellow to orange-red, though a few green patches are acceptable. Similar to an avocado, its skin should give slightly when pressed gently.

Its taste is best when chilled, so it’s a good idea to store papaya in the refrigerator when possible.

After washing thoroughly, slice it lengthwise, scoop out the seeds, and eat it from the rind with a spoon, similar to cantaloupe or melon.

Because it’s highly versatile, papaya can be paired with many foods that complement its flavor.

Here are a few simple recipe ideas using one small papaya:

• Breakfast: Halve it and fill each cavity with Greek yogurt, then top with a few blueberries and chopped nuts.
• Appetizer: Cut into strips and wrap each strip with a slice of ham or prosciutto.
• Salsa: Dice papaya, tomatoes, onions, and cilantro, then add lime juice and combine well.
• Smoothie: Blend the diced fruit with coconut milk and ice until smooth.
• Salad: Cube papaya and avocado, add diced cooked chicken, and dress with olive oil and vinegar.
• Dessert: Mix chopped papaya with:
  • 2 tablespoons (28 grams) chia seeds
  • 1 cup (240 ml) almond milk
  • 1/4 teaspoon vanilla
  • Stir well and chill before serving.

The bottom line

Papaya is packed with valuable nutrients and offers a pleasant taste. Its potent antioxidants, like lycopene, may lower the risk of various diseases — particularly those associated with aging, such as heart disease and cancer.

It may also help protect against visible aging signs, keeping skin smoother and more youthful. Consider adding this nutritious and tasty fruit to your meals today.