Papaya nutrition
Papaya is a tropical fruit that is not only delicious but also rich in nutrients. The following is the nutritional composition analysis of papaya:
|
Per 100 grams |
quantity | unit |
| water | 88.1 | G |
| vitality | 43 | kilocalories |
| vitality | 179 | Kilojoules |
| protein | 0.47 | G |
| Total lipids (fat) | 0.26 | G |
| Ash | 0.39 | G |
| Carbohydrates, depending on the | 10.8 | G |
| fiber, total diet | 1.7 | G |
| total sugar | 7.82 | G |
| sucrose | 0 | G |
| glucose | 4.09 | G |
| fructose | 3.73 | G |
| lactose | 0 | G |
| maltose | 0 | G |
| galactose | 0 | G |
| starch | 0 | G |
| Calcium, calcium | 20 | milligrams |
| Iron, iron | 0.25 | milligrams |
| Magnesium, magnesium | twenty one | milligrams |
| Phosphorus, P | 10 | milligrams |
| Potassium, K | 182 | milligrams |
| sodium, sodium | 8 | milligrams |
| zinc, zinc | 0.08 | milligrams |
| Copper, copper | 0.045 | milligrams |
| Manganese, manganese | 0.04 | milligrams |
| selenium, selenium | 0.6 | microgram |
| Vitamin C, total ascorbic acid | 60.9 | milligrams |
| Thiamine | 0.023 | milligrams |
| Riboflavin | 0.027 | milligrams |
| Nicotinic acid | 0.357 | milligrams |
| Pantothenic acid | 0.191 | milligrams |
| Vitamin B-6 | 0.038 | milligrams |
| total folic acid | 37 | microgram |
| folic acid | 0 | microgram |
| folic acid, food | 37 | microgram |
| Folic acid, DFE | 37 | microgram |
| total choline | 6.1 | milligrams |
| Vitamin B-12 | 0 | microgram |
| Added Vitamin B-12 | 0 | microgram |
| Vitamin A, RAE | 47 | microgram |
| Retinol | 0 | microgram |
| β-carotene | 274 | microgram |
| carotene, alpha | 2 | microgram |
| cryptoxanthin, beta | Chapter 589 | microgram |
| Vitamin A, SI unit | 950 | IU |
| Lycopene | 1830 | microgram |
| Lutein + Zeaxanthin | 89 | microgram |
| Vitamin E (alpha-tocopherol) | 0.3 | milligrams |
| Add vitamin E | 0 | milligrams |
| Tocopherol, beta | 0.02 | milligrams |
| Tocopherol, gamma | 0.09 | milligrams |
| Tocopherol, delta | 0.01 | milligrams |
| Tocotrienol, alpha | 0 | milligrams |
| Tocotrienol, beta | 0.07 | milligrams |
| Tocotrienols, gamma | 0.01 | milligrams |
| Tocotrienol, delta | 0 | milligrams |
| Vitamin D (D2 + D3), SI units | 0 | IU |
| Vitamin D (D2 + D3) | 0 | microgram |
| Vitamin K (phylloquinone) | 2.6 | microgram |
| total saturated fatty acids | 0.081 | G |
| Safety factor 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0.002 | G |
| SFA 14:0 | 0.013 | G |
| SFA 16:0 | 0.06 | G |
| SFA 18:0 | 0.004 | G |
| Total monounsaturated fatty acids | 0.072 | G |
| Waffles 16:1 | 0.038 | G |
| Waffles 18:1 | 0.034 | G |
| Waffles 20:1 | 0 | G |
| Waffles 22:1 | 0 | G |
| total polyunsaturated fatty acids | 0.058 | G |
| Polyunsaturated fatty acids 18:2 | 0.011 | G |
| Polyunsaturated fatty acids 18:3 | 0.047 | G |
| Polyunsaturated fatty acids 18:4 | 0 | G |
| Polyunsaturated fatty acids 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| total trans fatty acids | 0 | G |
| cholesterol | 0 | milligrams |
| Tryptophan | 0.008 | G |
| threonine | 0.011 | G |
| Isoleucine | 0.008 | G |
| Leucine | 0.016 | G |
| Lysine | 0.025 | G |
| Methionine | 0.002 | G |
| Phenylalanine | 0.009 | G |
| tyrosine | 0.005 | G |
| Valine | 0.01 | G |
| Arginine | 0.01 | G |
| Histidine | 0.005 | G |
| alanine | 0.014 | G |
| aspartic acid | 0.049 | G |
| glutamate | 0.033 | G |
| glycine | 0.018 | G |
| proline | 0.01 | G |
| Serine | 0.015 | G |
| Ethanol, ethyl | 0 | G |
| caffeine | 0 | milligrams |
| Theobromine | 0 | milligrams |
Vitamins:
Papaya is an excellent source of vitamin C, providing more than the recommended daily allowance in a single serving. They also contain vitamin A, vitamin E, vitamin K and some B vitamins.
Minerals:
Papaya contains minerals such as potassium and magnesium, as well as small amounts of calcium, phosphorus and zinc.
fiber:
Papaya is a good source of dietary fiber, which aids digestion and helps create a feeling of satiety.
Antioxidants:
Papaya is rich in antioxidants, including beta-carotene, lutein and zeaxanthin, which help protect cells from damage caused by free radicals.
Enzymes:
Papaya contains enzymes such as papain, which aids in protein digestion.
carbohydrate:
Papaya contains natural sugars, mainly fructose, as well as dietary fiber.
Calories:
Papaya is relatively low in calories, making it a nutritious and satisfying snack.
Health Benefits of Papaya
Rich in antioxidants:
The antioxidants in papaya help fight oxidative stress and may help reduce the risk of chronic disease.
Support digestive health:
The papain in papaya aids in protein digestion and may help relieve digestive problems.
Enhance immunity:
Papaya is high in vitamin C, which supports the immune system and helps the body fight infections.
Eye health:
The presence of carotenoids such as beta-carotene, lutein, and zeaxanthin contribute to eye health and may reduce the risk of age-related macular degeneration.
Anti-inflammatory properties:
Certain compounds in papaya have anti-inflammatory properties and may reduce inflammation in the body.
Heart health:
The potassium in papaya supports heart health by helping regulate blood pressure.
Skin health:
The combination of vitamins A, C, and E and antioxidants helps keep skin healthy and prevents skin aging.
Weight management:
The fiber content in papaya can help with weight management by promoting a feeling of fullness.
Papaya Disadvantages/Precautions
allergy:
Some people may be allergic to papaya. Allergic reactions can range from mild symptoms, such as itching, to severe reactions, such as difficulty breathing. People with known allergies should avoid papaya.
Latex allergy:
Papaya contains latex, and people with latex allergies may experience cross-reactions. These people may need to exercise caution or avoid papaya.
FODMAP content:
Papaya contains fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), which can be problematic for people with irritable bowel syndrome (IBS) or other gastrointestinal sensitivities.
Pesticide residue:
Conventionally grown papayas may contain pesticide residues. Washing thoroughly or choosing organic foods can help reduce exposure.
Blood sugar issues:
Although papaya has a relatively low glycemic index, people with diabetes should monitor their intake due to the natural sugar content.
As with any food, moderation is key and individual reactions may vary. If you have a specific health concern or condition, it is recommended to consult a health care professional or registered dietitian for personalized advice.
