Papaya (PAPITA) Nutrition, Uses, Risks [12 Great Benefits]

Medically reviewed by Dr. Ramesh Gaddam, M.D. — Written by Sumalatha, D.N.H.E

Papaya (Papita) also known as Carica papaya, is a tropical fruit that is widely consumed around the world. It is known for its sweet, orange flesh and numerous black seeds. Papayas are not only delicious but also nutritious. Here are some key points about papaya fruit:

  • Appearance: Papayas are typically large, oblong fruits with green to orange skin, depending on their ripeness. The flesh inside can vary in color from bright orange to pinkish-red.
  • Taste: The flavor of papaya is sweet and tropical, often described as a cross between a mango and a melon.
  • Nutritional Value: Papayas are rich in vitamins and minerals, particularly vitamin C, vitamin A, folate, potassium, and dietary fiber. They are also a good source of antioxidants, such as beta-carotene and lycopene.
  • Health Benefits: Papayas are known for their potential health benefits, including supporting digestion due to the enzyme papain, improving skin health, and providing immune system support. The high vitamin C content in papayas can also help boost your immune system.
  • Culinary Uses: Papayas can be eaten fresh, either on their own or in fruit salads. They are also used in smoothies, juices, and desserts. Green or unripe papayas are used in savory dishes and salads.
  • Seeds: The small, black seeds found in papayas are edible but have a strong, peppery taste. Some people grind them and use them as a substitute for black pepper.
  • Ripeness: Papayas are best when they are fully ripe. They should have a slightly soft texture and a sweet aroma when ripe. Unripe papayas are firmer and less sweet, and they can be used in various savory dishes.
  • How to Eat: To consume a papaya, cut it in half lengthwise, scoop out the seeds, and then use a spoon to scoop out the flesh. You can also peel the skin and cut the fruit into cubes or slices.
  • Origin: Papayas are native to Central and South America but are now grown in many tropical and subtropical regions worldwide.
  • Varieties: There are various varieties of papaya, with differences in size, flavor, and color. Some common varieties include Solo, Maradol, and Hawaiian papayas.

Papaya (Papita) Nutrition

 

Nutritional content of papaya per 100 grams:

NutrientAmount per 100 grams
Calories43 kcal
Carbohydrates11 g
Sugars9 g
Dietary Fiber1.7 g
Fat0.5 g
Protein0.5 g
Vitamin C60.9 mg (102% DV)
Vitamin A950 IU (19% DV)
Folate37 mcg (9% DV)
Potassium182 mg (5% DV)
Calcium20 mg (2% DV)
Iron0.25 mg (1% DV)

Papaya (Papita) Health Benefits

 

Papayas, often referred to as “papitas,” offer a wide range of health benefits due to their rich nutritional content. Here are some of the potential health benefits associated with consuming papayas:

Rich in Vitamins:

  • Papayas are an excellent source of vitamin C, with a 100-gram serving providing over 100% of the recommended daily intake.
  • Vitamin C is essential for a healthy immune system, skin, and wound healing.

Good Source of Vitamin A:

  • Papayas are also high in vitamin A, providing around 19% of the recommended daily intake per 100 grams.
  • Vitamin A is important for maintaining healthy vision, skin, and mucous membranes.

Digestive Health:

  • Papayas contain the enzyme papain, which aids in digestion and can help alleviate digestive problems such as indigestion and bloating.
  • This enzyme is often used as a meat tenderizer.

Anti-Inflammatory Properties:

  • The antioxidants in papayas, including beta-carotene, vitamin C, and other phytochemicals,
  • Have anti-inflammatory properties that may help reduce the risk of chronic diseases associated with inflammation.

Heart Health:

  • The dietary fiber, vitamin C, and antioxidants in papayas contribute to heart health.
  • Fiber can help lower cholesterol levels, and the antioxidants may reduce the risk of heart disease.

Cancer Prevention:

  • The carotenoids in papayas, particularly beta-carotene, have been linked to a reduced risk of certain cancers.
  • A diet rich in fruits and vegetables, including papaya, may help lower the risk of cancer.

Skin Health:

  • The vitamin C and vitamin A in papayas contribute to healthy and vibrant skin.
  • Vitamin C helps with collagen production, while vitamin A supports skin repair and reduces the appearance of wrinkles.

Eye Health:

  • Vitamin A in papayas is essential for good vision and may help prevent age-related macular degeneration.

Weight Management:

  • Papayas are low in calories, high in fiber, and can be a satisfying and nutritious addition to a weight management plan.

Hydration:

  • Papayas have a high water content, making them a hydrating fruit, particularly in hot weather.

Immune Support:

  • The high vitamin C content in papayas can boost your immune system and help protect against common illnesses.

Bone Health:

  • The vitamin K and calcium in papayas contribute to bone health.
  • Adequate vitamin K is necessary for proper bone mineralization.

Papaya Uses

Papayas have a wide range of culinary and non-culinary uses. Here are some common ways papayas are used:

Culinary Uses:

  • Fresh Consumption: Ripe papayas are often eaten fresh. The sweet, tropical flavor and vibrant color make them a popular choice for a healthy snack or dessert.
  • Fruit Salads: Papaya is commonly used in fruit salads, either on its own or combined with other fruits. Its sweetness and unique flavor complement other fruits well.
  • Smoothies and Juices: Papaya can be blended into smoothies or used to make fresh fruit juices. It adds a sweet and creamy texture to beverages.
  • Salsas: Unripe or green papayas can be used to make salsas, often paired with ingredients like lime, chili, and cilantro. Papaya salsa is a great accompaniment for grilled meats or seafood.
  • Desserts: Papayas can be used in various desserts, including fruit tarts, ice creams, and sorbets. They can also be used as a topping for cakes and pies.
  • Jams and Preserves: Papayas can be made into jams or preserves, often combined with other fruits or flavors.
  • Chutneys: Chutneys made from papayas, often mixed with spices and other ingredients, are a popular condiment in many cuisines.
  • Fermented Beverages: In some regions, papaya is used to make fermented beverages like papaya wine.
sliced papaya
sliced papaya

Cooked and Savory Dishes:

  • Stir-Fries: Green or unripe papayas are used in stir-fries, particularly in Southeast Asian cuisine. They add a slightly tart and crunchy element to these dishes.
  • Curries: Papayas can be added to curries, especially in Indian and Thai cuisine. They can provide sweetness and a contrasting texture to the spiciness of the curry.
  • Soups: Some cultures use papaya in soups and stews, either in its green or ripe form.
  • Meat Tenderizer: The enzyme papain found in papayas is used as a natural meat tenderizer. Papaya pulp or papain can be applied to tough cuts of meat to make them more tender.

Non-Culinary Uses:

  • Skin Care: Papaya is sometimes used in cosmetics and skin care products due to its skin-brightening and exfoliating properties. Papaya-based face masks and scrubs are popular.
  • Medicinal Purposes: In traditional medicine, papaya has been used for its digestive properties and potential wound-healing effects, thanks to the enzyme papain.
  • Animal Feed: In some regions, papaya waste products, like peels and seeds, are used as animal feed.
  • Natural Dye: Papaya seeds can be used as a natural dye for fabrics and textiles.
  • Ornamental Plant: In addition to its fruit-bearing properties, the papaya plant is sometimes grown as an ornamental plant for its lush foliage and unique shape.

Papaya Side Effects

Papayas are generally safe to eat and offer numerous health benefits when consumed in moderation. However, like any food, some individuals may experience side effects or adverse reactions when consuming papayas. Here are some potential side effects and considerations to keep in mind:

#1: Allergic Reactions:

  • Some people may be allergic to papayas, which can result in symptoms like itching, swelling, hives, or difficulty breathing.
  • If you suspect you have a papaya allergy, it’s best to avoid papayas and consult with a healthcare professional.

#2: Latex Allergy Cross-Reactivity:

  1. Papayas contain enzymes like papain, which can cross-react with latex allergens.
  2. Individuals with a latex allergy may experience allergic reactions when consuming papayas.

#3: Upset Stomach:

  • In some cases, consuming large quantities of papaya, especially if it’s very ripe, can lead to digestive discomfort or diarrhea.
  • This is more likely to happen with overconsumption, and moderation is advisable.

#4: Unripe Papaya:

  • Unripe or green papaya can be quite bitter and is used in savory dishes.
  • Consuming unripe papaya in excess may lead to digestive issues due to its high fiber content.

#5: Blood-Thinning Effect:

  • Papaya contains vitamin K, which plays a role in blood clotting.
  • If you are taking blood-thinning medications, consuming papayas in excess may interfere with the medication’s effects.
  • It’s essential to discuss your dietary choices with your healthcare provider in such cases.

#6: Carotenemia:

  • Eating large amounts of papaya, along with other foods rich in carotenoids like carrots and sweet potatoes, can sometimes lead to a benign condition called carotenemia.
  • It results in the yellowing of the skin but is not harmful.
  • It is typically observed in infants and young children who consume a lot of these foods.

#7: Interference with Medications:

  • Some compounds in papaya may interact with specific medications.
  • For example, the enzyme papain in papayas may affect the absorption of certain drugs.
  • If you are taking medication regularly, consult your healthcare provider to determine if any interactions are a concern.

#8: Pregnancy and Breastfeeding:

  • Pregnant or breastfeeding women should consume papayas in moderation.
  • Unripe papayas contain higher levels of latex, which can potentially stimulate contractions and may be harmful during pregnancy.
  • Ripe papayas in moderate amounts are generally considered safe.

Papaya Leaf
Papaya Leaf

Papaya Leaf

Papaya leaves, like the fruit, are part of the papaya plant (Carica papaya) and have been associated with a variety of traditional and alternative medicinal uses. They are often used in the form of papaya leaf extract or tea. Here are some key points about papaya leaves:

  1. Papaya Leaf Extract: Papaya leaf extract is typically derived from the leaves of the papaya plant. It is often used in traditional medicine and alternative therapies due to its potential health benefits.
  2. Papaya Leaf Tea: Papaya leaf tea is made by steeping dried or fresh papaya leaves in hot water. It is sometimes consumed for its potential health benefits.
  3. Potential Health Benefits: Papaya leaves have been traditionally used for various health purposes, including:
    • Platelet Count: Some studies suggest that papaya leaf extract may help increase platelet count, which is important for people with conditions like dengue fever and immune thrombocytopenic purpura (ITP). However, more research is needed to confirm these effects.
    • Digestive Health: Papaya leaves contain enzymes, including papain, which can aid digestion and help with conditions like indigestion.
    • Antioxidant Properties: Like the fruit, papaya leaves contain antioxidants, which can help protect cells from oxidative damage.
  4. Potential Side Effects: While papaya leaves have potential health benefits, it’s important to use them with caution:
    • Toxicity: Consuming very high doses of papaya leaf extract or tea may be toxic, so it’s essential to use them in moderation.
    • Pregnancy: Pregnant women should exercise caution with papaya leaf consumption, especially during the early stages of pregnancy, as it may have uterine-stimulating effects.
    • Allergies: Some individuals may be allergic to components of papaya leaves.
  5. Consult a Healthcare Professional: If you are considering using papaya leaves or papaya leaf products for medicinal purposes, it is advisable to consult with a healthcare professional or herbalist. They can provide guidance on safe and appropriate usage based on your specific health needs and conditions.
  6. Scientific Research: While there is some anecdotal and preliminary scientific evidence regarding the potential health benefits of papaya leaves, more rigorous research is needed to establish their effectiveness and safety for various health purposes.

In summary, papaya leaves are a part of the papaya plant and have been traditionally used for various health-related purposes, particularly in alternative and traditional medicine.

While they may offer certain benefits, it is essential to use them with caution and under the guidance of a healthcare professional, especially if you have specific health concerns or conditions.


Papaya Leaf Juice
Papaya Leaf Juice

Papaya Leaf Juice

Papaya leaf juice is a beverage made by extracting the juice from the leaves of the papaya plant (Carica papaya). It is sometimes consumed for its potential health benefits, although its taste is often bitter and may require some flavoring or sweetening to make it more palatable. Here are some key points about papaya leaf juice:

Health Benefits:

Papaya leaf juice is traditionally believed to offer several potential health benefits, including:

    • Platelet Count: Some studies and traditional remedies suggest that papaya leaf juice may help increase platelet count, which is important for people with conditions like dengue fever and immune thrombocytopenic purpura (ITP). However, scientific evidence is limited, and more research is needed to confirm these effects.
    • Digestive Health: The juice may contain enzymes, including papain, which can aid digestion and help alleviate digestive issues like indigestion.
    • Antioxidant Properties: Like the fruit, papaya leaves contain antioxidants, which can help protect cells from oxidative damage.

How to make papaya leaf juice

To make papaya leaf juice, you’ll need ripe papaya leaves and some simple kitchen equipment. Here’s a basic recipe for preparing papaya leaf juice:

Ingredients:

  • Ripe papaya leaves (about 5-10 leaves)
  • Clean water
  • Lemon juice or honey (optional, for flavor)

Instructions:

  1. Select Ripe Papaya Leaves: Choose fresh and ripe papaya leaves. Make sure they are free from any visible damage or pests. Wash the leaves thoroughly to remove any contaminants or residues.
  2. Remove Stems and Midribs: Use a clean knife or scissors to remove the stems and midribs (the central, fibrous part) from the papaya leaves. You’ll want to use only the leafy parts for the juice.
  3. Blending:
    • Place the prepared papaya leaves in a blender.
    • Add a small amount of clean water to the blender. The water will help in the extraction process.
    • Blend the leaves and water until you achieve a smooth, green paste. You may need to add more water as necessary to reach your desired consistency.
  4. Straining: Strain the blended mixture to remove any solid pieces or fibrous materials. You can use a fine mesh strainer or cheesecloth to do this. Ensure that you collect the liquid in a clean container.
  5. Flavoring (Optional): If you find the juice too bitter or want to enhance the taste, you can add a small amount of lemon juice or honey to the strained juice and mix well. Adjust the flavoring to your liking.
  6. Serving: Serve the papaya leaf juice immediately, or you can refrigerate it for a short period. It’s best when consumed fresh.

Note: Papaya leaf juice can have a bitter taste, which may not be palatable for everyone. Adding lemon juice or honey can help improve the taste.

Caution: While papaya leaf juice is sometimes consumed for potential health benefits, it is essential to use it in moderation. High doses may not be safe and can potentially be toxic.

If you have specific health concerns or are considering papaya leaf juice for medicinal purposes, consult with a healthcare professional for guidance.

Additionally, pregnant women should be cautious with papaya leaf consumption, especially during the early stages of pregnancy, as it may have uterine-stimulating effects.

Taste and Flavor:

Papaya leaf juice is typically bitter and may not be very palatable for some people. To make it more enjoyable, you can mix it with other ingredients, such as honey, lemon juice, or ginger, to improve its taste.

Safety and Caution:

While papaya leaf juice may offer potential health benefits, it is essential to use it with caution:

    • Moderation: It is advisable to consume papaya leaf juice in moderation. High doses may not be safe and can potentially be toxic.
    • Pregnancy: Pregnant women should be cautious with papaya leaf consumption, especially during the early stages of pregnancy, as it may have uterine-stimulating effects.
    • Allergies: Some individuals may be allergic to components in papaya leaves, so it’s important to watch for any adverse reactions.

Consult a Healthcare Professional:

If you are considering using papaya leaf juice for medicinal purposes or if you have specific health concerns, it’s a good idea to consult with a healthcare professional or herbalist. They can provide guidance on safe and appropriate usage.

Scientific Research:

While there is some anecdotal and preliminary scientific evidence regarding the potential health benefits of papaya leaf juice, more rigorous research is needed to establish its effectiveness and safety for various health purposes.

In summary, papaya leaf juice is consumed for its potential health benefits, particularly for increasing platelet count in certain conditions.

However, it should be used with caution and in moderation, and consulting with a healthcare professional is advisable, especially if you have specific health concerns.


Papaya Calories

  • The calorie content of papaya can vary based on its size and ripeness.
  • On average, a 100-gram serving of papaya contains approximately 43 calories.
  • The calorie count may increase as the fruit ripens due to a higher sugar content.
  • Larger papayas contain more calories than smaller ones.
  • The calorie count does not include any additional ingredients or preparations added to papaya dishes.

Papaya in Pregnancy

Papaya is a fruit that often raises questions regarding its safety during pregnancy. Here are some key points to consider about consuming papaya during pregnancy:

  • Ripe Papaya: Fully ripe papayas are generally considered safe to eat during pregnancy. They are rich in vitamins, particularly vitamin C and vitamin A, as well as dietary fiber, which can be beneficial for a pregnant woman’s overall health and well-being.
  • Unripe Papaya: Unripe or green papayas contain higher levels of latex, which can potentially stimulate uterine contractions. Some traditional and folk remedies use unripe papaya for inducing labor or abortion. Due to this uterine-stimulating effect, it’s advisable for pregnant women to avoid unripe papaya.
  • Moderation: Like with any food, moderation is key. Eating ripe papaya in reasonable amounts as part of a balanced diet is generally safe during pregnancy.
  • Allergies: Some individuals may be allergic to papayas, so if you’re introducing papaya into your diet during pregnancy, be mindful of any potential allergic reactions.
  • Digestive Benefits: The enzyme papain found in papayas can aid digestion. This may be particularly helpful during pregnancy when some women experience digestive issues like constipation.
  • Consult Your Healthcare Provider: It’s always a good idea to consult with your healthcare provider or obstetrician before making significant dietary changes during pregnancy. They can provide personalized advice based on your specific health and pregnancy circumstances.

In summary, ripe papaya is generally safe for most pregnant women when consumed in moderation as part of a well-balanced diet.

However, it’s essential to avoid unripe or green papaya due to its potential uterine-stimulating effects.

If you have concerns about consuming papaya during pregnancy or specific dietary needs, consult with your healthcare provider for guidance tailored to your individual situation.


Papaya Seeds
Papaya Seeds

Papaya seeds

Papaya seeds are the small, round seeds found inside a papaya fruit. They are often discarded, but they can have various uses and potential health benefits. Here are some important points about papaya seeds:

Culinary Uses:

    • Papaya seeds can be eaten raw, and some people find them to have a peppery and slightly bitter flavor. They can be used as a condiment, similar to black pepper, to season dishes.
    • They are sometimes used as a spice in traditional dishes and are commonly used in some cuisines to add a unique flavor to salads and other dishes.
    • Papaya seeds can be dried, ground, and used as a seasoning, similar to black pepper.

Medicinal Uses:

    • Papaya seeds are believed to have potential medicinal properties, such as promoting digestive health, treating parasites, and detoxifying the liver.
    • They contain enzymes, like papain, which can aid in digestion. Some people consume them for their potential digestive benefits.
    • Papaya seeds have been used traditionally as a natural remedy to treat intestinal parasites. However, more research is needed to confirm their effectiveness for this purpose.

Antioxidant Properties:

    • Papaya seeds contain antioxidants, such as flavonoids and phenolic compounds, which can help protect the body from oxidative stress.

Potential Health Benefits:

    • Some studies suggest that papaya seeds may have potential health benefits, including supporting liver health and reducing the risk of certain diseases. However, more research is needed to confirm these effects.

Caution:

    • Papaya seeds should be consumed in moderation. Eating a large quantity of seeds at once can lead to digestive discomfort due to their strong flavor and potential laxative effects.
    • Individuals with a latex allergy or an allergy to papain should be cautious when consuming papaya seeds, as they may trigger allergic reactions.

Preparation:

    • To consume papaya seeds, you can simply scoop them out of a ripe papaya, rinse them, and eat them raw or dry them for future use. Alternatively, you can grind them to use as a spice or seasoning.

Consult a Healthcare Professional:

    • If you have specific health concerns or conditions, or if you are considering using papaya seeds for medicinal purposes, it’s advisable to consult with a healthcare professional for guidance.

In summary, papaya seeds can have culinary and potential medicinal uses, but they should be consumed in moderation.

While they are generally safe for most people, individuals with allergies or specific health concerns should exercise caution and seek guidance from a healthcare professional.


How to eat papaya seeds

Papaya seeds can be eaten, but they have a strong, peppery taste, so they are often used in small quantities or as a condiment rather than as a main dish. Here are some ways to eat papaya seeds:

1. Fresh from the Papaya:

  • After cutting a ripe papaya in half, you can scoop out the seeds directly from the fruit and eat them along with the flesh. Start with a small quantity to see if you like the flavor.

2. Papaya Seed Dressing:

  • You can crush or grind papaya seeds to make a spicy, peppery dressing. Mix them with other ingredients like olive oil, lemon juice, honey, salt, and pepper. This dressing can be used on salads or drizzled over cooked dishes.

3. Spice or Seasoning:

  • Papaya seeds can be used as a spice or seasoning in various recipes. You can add crushed papaya seeds to spice up your favorite dishes, such as soups, stews, or marinades.

4. Papaya Seed Smoothie:

  • A small number of papaya seeds can be blended into a smoothie. The peppery flavor of the seeds can add a unique kick to your drink. Combine them with other ingredients like fruits, yogurt, and sweeteners.

5. Condiment:

  • Some people use dried and ground papaya seeds as a condiment, similar to black pepper or other spices. You can sprinkle them on top of dishes for added flavor.

6. Papaya Seed Salad Topping:

  • Papaya seeds can be added to salads as a topping, providing a spicy and crunchy element to your salad.

Caution: While papaya seeds can be consumed, it’s essential to use them in moderation.

  • The peppery taste can be intense, and some people may find it too strong.
  • If you have specific dietary concerns or health conditions, consult with a healthcare provider or dietitian before incorporating papaya seeds into your diet.
  • Pregnant women should exercise caution with papaya seeds, as they may have uterine-stimulating effects.

 Unripe papaya (Green Papaya)

Unripe papaya, also known as green papaya, is the state of the papaya fruit when it is not fully matured or ripe. It has a distinct green color and a firmer texture compared to its ripe counterpart. Unripe papaya is used in various culinary dishes and has some potential health benefits. Here are some important points about unripe papaya:

Culinary Uses:

  • Salads: Unripe papaya is commonly used in salads in various cuisines. It is often grated or thinly sliced and mixed with other ingredients like vegetables, herbs, and dressing to create a refreshing and slightly crunchy salad.
  • Stir-Fries: Green papaya can be used in savory dishes, particularly in Southeast Asian cuisine. It is often added to stir-fries, providing a slightly tart and crunchy texture.
  • Curries: In some dishes, especially in Indian and Thai cuisine, unripe papaya is used in curries. It can provide a unique flavor and absorb the flavors of the curry sauce.
  • Pickles: Green papaya can be used to make pickles and relishes, which are tangy and savory condiments.
  • Soups and Stews: In some regions, unripe papaya is used in soups and stews to add flavor and texture to the dish.

Potential Health Benefits:

  • Digestive Health: Unripe papaya contains an enzyme called papain, which aids in digestion and can help alleviate digestive issues like indigestion and bloating.
  • Rich in Nutrients: Green papaya is a good source of vitamins and minerals, such as vitamin C, vitamin A, and dietary fiber.
  • Weight Management: Due to its high fiber content and lower sugar content compared to ripe papaya, unripe papaya can be a satisfying and nutritious addition to a weight management plan.
  • Papain: The papain enzyme in unripe papaya is used as a natural meat tenderizer.
  • Pregnancy: Some traditional practices advise caution with unripe papaya during pregnancy, as it contains higher levels of latex, which can potentially stimulate uterine contractions.
  • It’s advisable for pregnant women to consult with their healthcare provider regarding its consumption.

Unripe papaya can offer a unique flavor and texture in various dishes.

While it has potential health benefits, it should be used with caution during pregnancy.

As with any food, moderation is important, and individual responses may vary.


Medically reviewed by Dr. Ramesh Gaddam, M.D.


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