Friday, January 23, 2015

Nutrition Health Benefits of Papaya

The papaya, a previously exotic and rare fruit, is now readily available at most times of the year. Papayas grow in tropical climates and are also known as papaws or pawpaws. Their sweet taste, vibrant color and wide variety of health benefits are just a few reasons to add them to your diet.

There are many papaya benefits for your health and this beautiful tropical fruit is proof that nutritious food can also have an amazing taste.

If you’d like to improve your skin, relieve digestion problems, protect your eyes and heart and possibly lower your risk of many diseases like cancer, then consider the many health benefits of eating papaya.

Nutritional Values of Papaya:

Papaya comes loaded with nutrients. Every part of a papaya tree, from the fruit to the leaves contains some medicinal properties. The nutritional values of papaya per 100 grams are:

 Energy- 163 kJ
 Calories- 39 kcal
 Sugars- 5.90 gram
 Carbohydrates- 9.81 gram
 Dietary fiber- 1.8 gram
 Fat- 0.14 gram
 Protein- 0.61 gram
 Vitamin A- 328 micrograms (41%)

 Vitamin B1- 0.04 milligram (3%)
 Vitamin B2- 0.05 milligram (4%)
 Vitamin B3- 0.338 milligram (2%)
 Vitamin B6- 0.1 milligram (8%)
 Vitamin B9- 38 milligram (10%)
 Vitamin C- 61.8 milligram (74%)
 Calcium- 24 milligram (2%)
 Iron- 0.10 milligram (1%)
 Magnesium- 10 milligram (3%)
 Phosphorus- 5 milligram (1%)
 Potassium- 257 milligram (5%)
 Sodium- 3 milligram (0%)

Nutrition Health Benefits of Papaya

Asthma prevention

The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, contained in foods like papaya, apricots, broccoli, cantaloupe, pumpkin and carrots.

Lowers cholesterol

Papayas are rich in fiber, Vitamin C and antioxidants that prevent cholesterol build up in your arteries. Too much cholesterol build-up can block the arteries completely, causing heart attack. Papaya extracts have also found to reduce lipid and triglycerides in diabetic rats.

Skin Protection

It is great for the skin and can be used as a face pack to get its benefits. It helps to get rid of acne and skin infections as it helps to open clogged pores. The fermented flesh of papaya also called as papain helps to dissolve the dead cells, giving fresh and glowing skin as a result. It is good to cure the skin infections and wounds that don’t heal quickly.


The antioxidants in papaya help in controlling premature ageing. This quality of the papaya helps you to get a younger look.

Helps weight loss

One medium sized papaya contains just 120 calories. So, if you’re planning to lose weight, don’t forget to add this light fruit to your diet. Besides, it also packed with a good amount of dietary fiber that aids weight loss by promoting a feeling of fullness and controlling cravings.

Good for diabetics

Despite being sweet in nature, papayas are low in sugar content (8.3 gm in one cup of sliced papaya) as well as glycemic index. This property makes papayas excellent fruits for diabetics. The vitamins and phytonutrients present in them prevents development of heart disease in diabetes. Also, people who don’t have diabetes can eat papaya to prevent it from happening. 


The choline is a very important and versatile nutrient in papayas that aids our bodies in sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.


Consumption of the powerful antioxidant beta-carotene (found in papayas) has been shown to have an inverse association with the development of colon cancer in the Japanese population.

Bone health

Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium.

Menstrual Irregularities

It helps in controlling the menstrual irregularities in women. Papaya helps to ease menstrual cramps and helps in promoting regular flow of menstruation.

Kidney disorder

In poison related kidney disorder it was found that the aqueous seed extract of the unripe mature fruits of papaya induces antioxidant and oxidative free radical scavenging and help kidney to recover.

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