:max_bytes(150000):strip_icc()/health-benefits-of-papaya-GettyImages-1289117463-0d1692679c0e4a57a4f3ee663fae0600.jpg?w=780&resize=780,470&ssl=1 "Why Papaya Is So Good for You, According to Nutrition Experts")
If you love tropical fruits, you’ve likely had your fair share of mango, kiwi, and pineapple. But if you aren’t already, you should consider adding papaya to the list. Native to Mexico and Central America, the fruit is popular in warm climates, where it’s revered for its soft, juicy texture and cantaloupe-like taste. Papaya is also extremely nutritious. Read on to learn about the most impressive health benefits of papaya, as explained by dietitians.
- Eliza Whitaker, MS, RDN, LDN, CDN, CYT, registered dietitian and founder of Nourished Nutrition and Fitness
- Laura Iu, RD, CDN, CNSC, New York–based registered dietitian
- Lauren Fleck, MS, RD, registered dietitian and owner of Lauren Fleck Nutrition
Papaya Nutrition Facts
Papaya is packed with essential nutrients, including vitamins and minerals. For example, according to the USDA, one cup of chopped papaya (145 grams) offers the following nutrients.
- Water – 129 grams
- Calories – 62.4 kcal
- Protein – 0.681 grams
- Fat – 0.377 grams
- Carbohydrates – 15.7 grams
- Fiber – 2.46 grams
- Sugars – 11.3 grams
- Calcium – 29 milligrams
- Iron – 0.362 grams
- Magnesium – 30.4 grams
- Phosphorus – 14.5 grams
- Potassium – 264 grams
- Sodium – 11.6 grams
- Zinc – 0.116 grams
- Copper – 0.065 grams
- Vitamins A, C, K
5 Health Benefits of Papaya
Whether you prefer papaya in smoothies, salads, or on its own, there are many reasons to eat the tropical fruit. Papaya benefits many areas of the body, as outlined below.
It Helps Immune Function
When you think of immune-supporting foods, fruits like oranges probably come to mind—but papaya also deserves some attention. The tropical fruit is packed with vitamin C, a key nutrient for the immune system. “Vitamin C stimulates the production and function of white blood cells, making it crucial for immune system support,” explains Eliza Whitaker, MS, RDN, registered dietitian. (In case you need a reminder, white blood cells are immune cells that find and destroy harmful germs.) In fact, just one cup of papaya contains 88 milligrams of vitamin C, making it easy to meet the Recommended Dietary Allowances (RDA) of vitamin C for men (90 milligrams) and women (75 milligrams).
It Reduces the Risk of Disease
Papaya is teeming with antioxidants, including vitamin C, vitamin A, and carotenoids like lycopene, Whitaker says. Here’s why that matters: Antioxidants are beneficial compounds that reduce free radicals. When present in high levels, free radicals can cause oxidative stress and damage healthy cells, potentially increasing the risk of chronic conditions like heart disease or cancer. But according to Whitaker, antioxidants (like those in papaya) can stabilize these free radicals, potentially making them harmless and reducing disease risk.
It Keeps the Gut and Digestive System Healthy
As a source of both soluble and insoluble fiber, papaya is a great food for gut health. “Soluble fibers help the good bacteria in your gut thrive for a balanced microbiome, while insoluble fiber adds bulk to your stool which helps keep you going [to the bathroom] regularly,” says Laura Iu, RD, CDN, CNSC, a New York–based registered dietitian. Additionally, papaya contains papain, a natural enzyme that helps break down proteins from food into smaller, usable parts, shares Lauren Fleck, MS, RD, registered dietitian. Fleck explains further: “Just like logs need to be cut into boards before they can be used as lumber, proteins must be broken down into amino acids and peptides before the body can absorb and use them.” Eating papaya can help support this process, and it’s all thanks to papain.
It Promotes Satiety and Reduces Hunger
The fiber in papaya also keeps you full between meals. More specifically, the soluble fiber in papaya absorbs water and slows digestion, “giving your body more time to register fullness, helping you stay satisfied longer after eating,” Fleck says. Iu echoes this notion, sharing that the satiety boost from papaya may prevent energy crashes and snack cravings shortly after eating.
It’s Good for the Heart
As mentioned, papaya contains lycopene and vitamin C. Both antioxidants may benefit the heart, as they fight oxidative stress and inflammation, two processes linked to heart disease, Whitaker says. (Fun fact: Lycopene also gives fruits like papaya their natural red color, Fleck adds.) The fiber in papaya also boosts heart health, as it can manage cholesterol and improve blood pressure, according to Whitaker. This is key because high cholesterol and high blood pressure are two major risk factors of heart disease, according to the CDC.
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