Papaya Benefits and Risk for Health

Native to Central America, papayas are now grown in tropical climates around the world. Like most yellow-orange fruits, papayas are high in vitamin C and beta-carotene, the plant form of vitamin A. One medium-size papaya supplies more than twice the adult Recommended Dietary Allowance (RDA) of vitamin C, almost 30% of the RDA of folate, and 800 mg of potassium.

Health Benefits

Helps fight heart disease.
In addition to Vitamin C and beta-carotene, papayas are a good source of vitamins E and A; these antioxidants help limit the oxidization of cholesterol in the bloodstream, which is associated with a lower risk for heart attack and stroke.

Protects against colon cancer.
Papaya’s fiber is able to bind to cancer-causing toxins in the colon and keep them away from the healthy colon cells. In addition, papayas are high in folate and beta-carotene, which are also associated with a reduced risk of colon cancer.

Reduces the effects of inflammation.
Papaya contains several protein-digesting enzymes that may help lower inflammation and improve healing from burns. Some research has found that these enzymes may also help reduce the severity of inflammation-related symptoms for people living with asthma, osteoarthritis, and rheumatoid arthritis.

Keeps arthritis at bay.
A study of more than 20,000 people found that those who consumed the lowest amounts of vitamin C–rich foods were more than three times likely to develop arthritis than those who consumed higher amounts. One papaya provides more than twice the daily dose.

Protects against macular degeneration.
Eating 3 or more servings of fruit per day, such as papayas, may lower your risk of age-related macular degeneration, the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.

Health Risk

Allergic reaction.
Papayas are one of several fruits that have been associated with allergic reaction in people who are sensitive to latex. If you are latex-sensitive, choose organic papayas as these have not been treated with ethylene gas, which may increase the amount of enzymes that trigger the allergic reaction.

Eating Tips
• Green papaya is the unripe fruit. In Southeast Asian cuisines, it is often used raw in salads or cooked in curries or stews.
• Papaya seeds are thrown away, but they can be dried and used like peppercorns; sprinkle them over baked catfish.
• Toss chunks with lime juice and coconut.
• Serve shrimp salad on a bed of sliced papaya.

Buying Tips
• Choose fruits with reddish-orange skin that are slightly soft to the touch.
• Yellow patches indicate the fruit needs more time to ripen.

Storing Tips
• Store at room temperature and use within a day of purchase unless further ripening is required.
• To speed ripening, place in a paper bag with a banana.
• Uncut ripe fruit can be stored in a paper or plastic bag for up to 3 days.