6 Reasons To Eat More Papaya

If you’re craving a taste of the tropics but can’t get away, consider this alternative: a slice of sweet, sunny papaya.

“Papayas have a melon-like texture and are packed with beta-carotene, vitamin C and other nutrients,” says registered dietitian Julia Zumpano, RD, LD. “You can even eat the fruit’s crunchy black seeds.”

And papaya may help protect vision, fight disease, prevent inflammation, improve gut health, lower blood sugar and protect your heart. Zumpano outlines all the different ways papaya can benefit your health.

What is a papaya?

Early European explorers called papayas “tree melons” because the fruit looks a bit like a melon. But papayas are actually berries. They grow on tall tree-like plants in tropical regions like Central America, India and Mexico.

In the U.S., papaya plants grow in the warm climates of California, Florida, Hawaii, Texas and Puerto Rico. They’re a popular tropical fruit, along with bananas, mangoes and pineapples.

Papaya nutrition

One small papaya (157 grams) provides:

• 67 calories
• 0.7 grams protein
• 0.4 grams of fat
• 17 grams of carbohydrates
• 2.6 grams of fiber
• 12.3 grams of total sugar

Other nutrients include:

• 95.6 milligrams of vitamin C
• 31.4 milligrams of calcium
• 33 milligrams of magnesium
• 15.7 milligrams of phosphorus
• 286 milligrams of potassium

What are papaya health benefits?

Vitamins and antioxidants in papayas make this fruit a nutritious addition to meals. Papayas provide a host of potential health benefits.

1. Protects vision

A natural food pigment called carotenoids gives papayas their orange, yellow and pink hues. Like carrots, papayas are especially high in beta-carotene.

“Your body changes beta-carotene into vitamin A,” explains Zumpano. “These nutrients are vital to good vision.”

A cup of sliced papaya has 68 micrograms of vitamin A, which is a third of the recommended daily value (about 33% DV).

2. Fights disease

With 95 milligrams of vitamin C, a small papaya provides more than the recommended DV. Your body can’t make this water-soluble vitamin, which means you need to get vitamin C from foods and drinks each day.

Studies suggest that eating foods high in vitamin C may lower your risk of lung cancer and breast cancer. The vitamin may also help treat pancreatic cancer. Additionally, plant chemicals (phytonutrients) in papayas, such as lycopene, may help fight cancer, according to one study.

Vitamin C in papayas helps your body in other ways, too:

• Protects vision
• Keeps joints healthy
• Makes collagen for healthy hair, nails and skin
• Promotes wound healing

3. Prevents inflammation

Papayas have an enzyme called papain that helps minimize oxidative stress.

“Oxidative stress occurs when you don’t have enough antioxidants to fight free radicals,” Zumpano explains. “The resulting cell damage can lead to chronic inflammation, which increases your risk for health problems.”

A small review of studies found that phytonutrients and extracts in papayas may protect against:

• Aging
• Alzheimer’s disease
• Cancer
• Diabetes
• Gum disease
• Chronic inflammation

4. Improves gut health

Research shows that eating fermented papayas may improve gut health. Naturally fermented foods have probiotics that support a healthy gut microbiome.

“Probiotics are healthy bacteria that aid digestion and fight inflammation,” notes Zumpano.

5. Lowers blood sugar

Fermented papaya can lower blood sugar (glucose) levels. This may be helpful if you have prediabetes. But it’s not good for people who take insulin or oral diabetes medications.

“You could end up with blood sugar that’s too low, also known as hypoglycemia,” warns Zumpano.

6. Protects your heart

One small, sliced papaya has 286 milligrams of potassium. That’s 6% of the recommended DV.

“Foods high in potassium help relax blood vessels, improving blood flow and blood pressure,” says Zumpano.

Vitamin C in papayas also lowers high blood pressure by minimizing oxidative stress and inflammation. In addition, research suggests that lycopene in papayas may prevent heart disease and stroke by reducing “bad cholesterol” (low-density lipoprotein or LDL).

Are there any risks to eating papaya?

Yes. People with certain conditions may want to select a different fruit. This includes people who:

• Are allergic to latex. Unripe papayas have high levels of papaya latex made of papain enzymes. Someone with a latex allergy who eats papaya may have an allergic reaction (oral allergy syndrome) to this natural latex. “The latex enzymes can irritate and damage the esophagus and gums,” says Zumpano.
• Have asthma. Papain enzymes in papayas may trigger breathing problems in people with asthma, according to research.
• Are at risk for blood clots. Papaya heightens the effects of blood thinners that help prevent blood clots. Eating papaya while taking these medications can increase the risk of bleeding and bruising.
• Take certain medications. Papaya can also interact with medicines that treat thyroid disorders and heart rhythm problems like atrial fibrillation.

Is it safe to eat papaya seeds?

Yes, the crunchy black seeds inside a papaya are safe to eat.

“They have a spicy or peppery flavor,” reports Zumpano.

Papaya seeds have fiber, which may help prevent constipation. But eating too many seeds can cause stomach upset and diarrhea.

A TikTok trend encourages people to eat papaya seeds as a natural way to get rid of intestinal parasites like roundworms and pinworms. If this is news to you (or you’re saying, “Ew!”), here’s what you really need to know: Intestinal parasites aren’t that common, and eating papaya seeds won’t help if you have one.

“You should see your healthcare provider for an accurate diagnosis and medications,” advises Zumpano.

Picking the perfect papaya

If you still need more reasons to try papayas, consider that the Environmental Working Group lists it among its Clean 15™ fruits. This means papayas have some of the lowest amounts of pesticide residue of any fruit.

When shopping for papayas, look for ones with yellow skin that feel soft, but not mushy to the touch.

“A green, hard skin is a sign the fruit needs more time to ripen,” says Zumpano.

You can speed up the ripening process by placing the fruit in a closed paper bag. But don’t let papayas sit too long. An overripe papaya can get mealy and bland — and certainly won’t remind you of a tropical getaway.