Papaya

Papaya: Nutrition Facts and Health Benefits

Papaya (Carica papaya), also known as pawpaw in some parts of the world, is a large tropical fruit native to southern Mexico and Central America and now cultivated throughout tropical regions worldwide. It is one of the most widely grown tropical fruits globally, with major production in India, Brazil, Mexico, and Southeast Asia. The ripe fruit has orange to salmon-pink flesh, a sweet-musky flavour, and a central cavity filled with edible black seeds. Unripe green papaya is also widely used in cooking, particularly in Southeast Asian salads.

Nutritional Value of Papaya

Papaya contains 43 kcal and 1.7 g of fibre per 100 g. It is an exceptional source of vitamin C — a typical 100 g serving provides more than the recommended daily intake for adults. Papaya is also rich in provitamin A carotenoids, particularly beta-carotene and lycopene (in red-fleshed varieties), which the body converts to vitamin A. It provides folate, potassium, vitamin K, and small amounts of B vitamins. Papaya contains papain, a proteolytic enzyme found predominantly in the unripe fruit and latex, which breaks down proteins. Commercially, papain is used as a meat tenderiser.

Health Benefits of Papaya

Papaya's combined vitamin C and vitamin A content makes it particularly valuable for immune function, skin health, and eye health. The lycopene in red-fleshed varieties has been studied for potential protective effects against certain cancers and cardiovascular disease. Papain has been used traditionally to support digestion, though the enzyme is largely denatured by stomach acid. The fibre content of papaya supports digestive regularity. Folate in papaya is important for cell division and is particularly relevant during pregnancy.

How to Select and Store Papaya

A ripe papaya should yield slightly to gentle pressure and have skin that has turned from green to yellow-orange. It should smell fragrant at the stem end. Avoid papayas with soft spots, bruising, or heavily wrinkled skin. Unripe papayas (still green) will ripen at room temperature over several days. Once ripe, they should be refrigerated and consumed within three to five days. Cut papaya should be covered and refrigerated, used within two days.

How to Use Papaya

Ripe papaya is delicious eaten fresh with a squeeze of lime juice, which complements its sweetness. It works well in fruit salads, smoothies, and salsas. Unripe green papaya is grated into salads such as the Thai som tam, and used in curries and pickles. Papaya seeds are edible and have a peppery flavour, and can be dried and used as a spice.