Is Papaya Healthy? Health Benefits and Nutritional Value of Papaya
Papaya, exotic and intriguing. But how healthy is it? Discover the nutritional value and benefits of this fruit in our article.
Is papaya healthy?
Are you wondering if papaya is healthy? Well, you’ll be happy to know that papayas are packed with healthy nutrients. In addition, it is also a source of antioxidants, which can protect our cells against damage. In addition, papayas are low in calories.
What is papaya?
Let’s start with the basics, what exactly is papaya?
Papaya is a tropical fruit that grows mainly in Central America, Asia and Central and South Africa. Because papaya tastes similar to melon, the papaya tree is also called the melon tree.
A papaya is an oval-shaped fruit and approximately 15 to 20 cm long. The peel is smooth greenish to yellow. The fruit contains dark brown to black seeds. The seeds contain carpain, a substance that can slow down the heart rate if you eat too many papaya seeds. It is therefore better to leave the seeds alone. The flesh of the papaya is buttery and orange.
The juicy flesh smells a bit like apricots and has a characteristic sweet taste. The peel tastes a bit bitter, but is in principle also edible.
A ripe papaya has a yellow to orange peel. The fruit also gives a little with light finger pressure. Never store an unripe papaya in the refrigerator. Then it can no longer ripen.
Papaya often comes in a can, but you can also buy it fresh. In addition to the normal papaya, there is also the mountain papaya, which is closely related to the normal papaya.
Papaya is a very versatile fruit. It is not only used as a snack and in smoothies. You can also use it in starters, (fruit) salads, a salsa or in a (virgin) cocktail.
What is the nutritional value of papaya?
Below you can read the nutritional value of a portion (150 grams) of papaya.
- Energy: 58 kcal
- Fat: 0.4 grams
-Of which saturated: 0.2 grams - Carbohydrates: 11.7 grams
-Of which sugars: 11.7 grams - Fiber: 2.6 grams
- Protein: 0.8 grams
- Salt: 0 g
What nutrients does papaya contain?
Below you can read which nutrients a portion of papaya contains.
| Nutrient | Quantity | Recommended Daily Allowance (RDA) |
| Potassium | 251 mg | 3500 mg |
| Calcium | 30 mg | Men and women 18-24 years: 1000 mg Men 25-69 years and women 25-49 years 950 mg Women 60-69 years 1100 mg |
| Magnesium | 32 mg | Men 350 mg Women 300 mg |
| Iron | 0.5mg | Men and women who do not menstruate 11 g Women who do menstruate 16 mg* |
| Selenium | 3 μg | 70 µg |
| Zinc | 0.1 µg | Men (>18 years) 9 ug Women (>18 years) 7 ug Pregnant women 9.1 ug Breastfeeding women 11 ug |
| Vitamin A | 56 ug | Men 800 μg Women 680 μg |
| Vitamin D | 0 µg | 10 μg >70 years People with tanned skin People who rarely go outside and/or cover their hands and face 20 μg |
| Vitamin E | 0.5mg | Men 13 mg Women 11 mg |
| Thiamine (vitamin B1) | 0.03mg | 0.1mg |
| Riboflavin (vitamin B2) | 0.05mg | 1.6mg |
| Vitamin B6 | 0.06 mg | Men and women 1.5 mg Men >50 years 1.8 mg |
| Folic acid | 56 µg | 300 μg Pregnant and lactating women 400 μg |
| Vitamin B12 | 0 µg | 2.8 μg |
| Niacin | 0.6mg | 16 mg |
| Vitamin C | 92 mg | 75 mg |
| Iodine | 0 µg | 150 μg Pregnant and/or lactating women 200 μg. |
| Phosphorus | 150mg [2] | 550 mg (>18 years) [3] |
What are the health benefits of papaya?
The papaya is full of healthy nutrients, such as vitamins, minerals and antioxidants. Below you can read about a number of healthy properties of this fruit.
Packed with antioxidants
This type of fruit is packed with powerful antioxidants, such as vitamin C and carotenoids (substances that give the color of fruit). Antioxidants are substances that can neutralize free radicals, which can cause damage to cells and tissues. This damage can lead to several chronic diseases in the long term, such as heart disease and cancer.
Researchers also suspect that too many free radicals in your body may be a cause of Alzheimer’s disease, a form of dementia.
In addition, there are indications that the antioxidant lycopene can reduce the risk of cancer. The same substance may have health benefits for patients being treated for cancer.
Full of healthy nutrients
This tropical fruit contains almost all vitamins and minerals. The amount of potassium, vitamin C, folic acid and vitamin A is especially high. Potassium is important for good blood pressure. Vitamin C is essential for your resistance.
Folic acid is important for the proper functioning of your body. It is also an important mineral for the development of a fetus during pregnancy. However, you cannot get enough folic acid through food, so you must use a supplement during pregnancy.
Vitamin A is important for vision and normal functioning of the immune system. Due to its orange color, the fruit also contains a lot of beta-carotene, which your body converts into vitamin A.
Good for your heart
The aforementioned antioxidant lycopene would also be difficult to prevent heart disease. Vitamin C would also play a role in this. This needs further research.
Papayas also contain fiber, namely 2.6 grams per 150 grams. Intake of sufficient fiber can reduce the risk of cardiovascular disease. Fibers contribute to good blood pressure and good cholesterol. On average, you need at least 25 grams to 30 grams of fiber per day.
Healthy for digestion
In some tropical countries, papaya is used as a medicine for certain symptoms of irritable bowel syndrome (IBS), such as constipation.
This is not without reason. Eating papaya can have a positive effect on your digestion. The fibers in papaya ensure better stools due to their laxative effect. For this it is important to also drink enough water.
A big advantage of a ripe papaya is that it does not contain FODMAPs. FODMAPs are the types of carbohydrates that cause complaints in people with IBS.
Research has also been done on the positive effects of papaya on digestion. In a small study, subjects were given a papaya supplement for 40 days.
Afterwards they suffered less from constipation and bloating. More research needs to be done on this effect before any conclusions can be drawn.
Good source of fiber
It is probably clear to you by now that papayas contain fiber, which has health benefits. But fiber has even more health benefits. They can ensure a longer feeling of satiety. This makes it easier to maintain or even lose weight.
This also reduces the risk of developing obesity-related diseases, such as diabetes type II (diabetes) and metabolic syndrome (collection of complaints surrounding metabolism).
The low amount of calories in the papaya also helps not to consume too many calories. Finally, the fibers ensure that your blood sugar level rises less quickly. This is an extra advantage for people with type II diabetes.
RESUME
Eating papayas has many benefits for your health. This way you can suffer less from constipation. In addition, it is a good source of vitamins, minerals and antioxidants.
Is papaya tea healthy?
Have you ever heard of papaya tea? In some tropical countries, people drink it not only for the taste, but also for medicinal reasons. For example, I have Surinamese friends who believe that papaya tea is very powerful. It is said to reduce inflammation, improve digestion and reduce stomach complaints, among other things.
There is currently insufficient evidence for this. However, papaya tea is not an unhealthy choice and very tasty. Papaya is often combined with other fresh flavors such as pineapple.
Is papaya good for weight loss?
Do you want to lose some pounds and wonder if papaya can help you? Good news! Papaya is low in calories and can be an excellent addition to your diet if you are trying to lose weight. With one serving (150 grams) you only get 58 calories.
The amount of sugar in this fruit is significantly lower than that in other fruits, such as apples and bananas. Therefore, it is an excellent choice if you want to lose weight. However, it is important not to eat too much of it as it also contains sugars.
Eating too much sugar can make weight loss difficult. For example, it can lead to increased appetite and/or craving for sweets. Moreover, excessive sugar intake is also not beneficial for your overall health.
Does papaya fit into a low-carb diet?
This depends on what type of low-carb diet you are following. There are many variants of this. With some variants you can decide what you eat and you only have to adhere to a maximum carbohydrate intake.
With other variants you will receive guidelines about what you can eat. Sometimes you are temporarily not allowed to eat fruit, including papaya.
Papaya contains relatively few carbohydrates compared to other types of fruit. This type of fruit contains 11.7 grams of carbohydrates per 150 grams. By choosing 100 grams of papaya you will quickly consume fewer carbohydrates.
How often to eat papaya?
The advice is to eat approximately 250 grams of fruit per day. This can also be more, provided you do not consume too much energy. Each type of fruit contains different vitamins and minerals.
We therefore advise you to alternate between the types of fruit you eat. This way you get enough nutrients and reduce the risk of deficiencies.
Do you like variety? Then make a delicious fruit salad with different types of fruit, such as blueberries , persimmons and strawberries .
In addition to fresh papaya, there is also dried papaya. This contains much more sugar than the fresh version. Therefore, it is better to choose fresh fruit. Do you still want to eat dried papaya? Then stick to a few pieces (maximum 20 grams per day).
How to eat papaya?
You can eat papaya in many ways, such as in fruit salads and even with hot dishes. Halve the fruit and remove the seeds with a spoon. You can cut the papaya into pieces, but also spoon out the fruit. Sprinkling lime juice over the papaya makes the papaya taste extra delicious.
It doesn’t matter when you eat papaya. Because it is a versatile fruit, you can add it to different meals. Do you fancy something sweet between your meals? Then eat it as a snack.
Conclusion
It is a shame that papaya is still an unknown fruit to many people. It is a very healthy type of fruit. It is full of antioxidants, vitamins and minerals.
This healthy type of fruit is definitely worth eating! And then we haven’t even talked about its delicious taste.
