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Papaya: Tropical Orange Fruit Rich in Vitamin C, Provitamin A Carotenoids, Fiber & Digestive Enzymes

Juicy, lightly sweet papaya supplies vitamin C, folate, fiber and papain—supporting digestion and colorful antioxidant intake with only ~60 kcal per cup.

What Is Papaya?

Papaya (*Carica papaya*) is a **tropical berry-like fruit** with soft orange to salmon flesh, edible black peppery seeds and a buttery texture. Ripe papaya tastes mildly sweet with musky floral notes; green (unripe) papaya is firm, pale and used as a vegetable in salads & stews.

Nutrition (1 cup ripe papaya cubes ‱ 140 g)

| | Amount | %DV | |---|---|---| | Calories | 55–60 kcal | — | | **Carbohydrate** | 15 g | 5 % | | – Fiber | 2.5 g | 9 % | | **Protein** | <1 g | — | | **Vitamin C** | 88 mg | 98 % | | **Vitamin A (RAE)** | 68 ”g (≈ 1350 IU) | 8 % | | Folate (B9) | 54 ”g | 14 % | | Potassium | 264 mg | 6 % | | Vitamin K | 3.8 ”g | 3 % | Provides **carotenoids** (ÎČ-carotene, lycopene), **flavonoids** and the proteolytic enzyme **papain** (mostly in latex of skin & unripe fruit).

Potential Benefits

- **High vitamin C + carotenoids** support immune function and antioxidant defense. - **Papain & related cysteine proteases** (more in green fruit) can help tenderize proteins and may aid digestion of large protein meals (culinary tenderizer effect). - **Moderate fiber + high water** add volume with relatively low calories (satiety friendly). - **Folate & provitamin A** contribute to cell growth and eye/skin health. - Color diversity (orange/red lycopene) broadens dietary phytonutrient spectrum.

Drawbacks & Precautions

- **Latex allergy cross-reactivity:** Individuals allergic to natural rubber latex may react to papaya (especially unripe, higher latex). - Very unripe green papaya contains **higher latex** which can irritate if consumed in large raw amounts. - Overripe fruit can ferment → off flavors / soft mushy texture; discard if sour or effervescent. - Enzyme activity diminishes with **heat**; cooked papaya delivers nutrients but less protease function.

Culinary Uses

- **Ripe:** Eat fresh with lime, blend into smoothies, salsa (papaya + chili + cilantro + lime), fruit salads, or purĂ©e for sorbets. - **Green (unripe):** Julienne for Thai-style salads (with lime, fish sauce or vegan alternative, peanuts) or add to curries & stews where it softens and absorbs flavors. - **Seeds:** Peppery; dry & grind as a mild pepper substitute (use sparingly—slightly bitter). - **Tenderizing:** Papain-rich green papaya purĂ©e can be used as a **meat or legume tenderizer** (marinate ≀ 2 hours to avoid mush).

Selecting & Ripening

- Choose fruit with **mostly yellow/orange skin**, yielding slightly to gentle pressure. - Green with slight yellow patches will ripen at room temp in 2–3 days (speed up by placing in paper bag with banana). - Avoid deep black molds or large sunken spots; superficial latex patches are normal.

Storage

Ripen at **room temperature** until colored & aromatic, then refrigerate whole or cut. Cut papaya (covered) keeps **2–3 days** chilled. Do not store unripe fruit in refrigerator—it halts ripening and can cause chill injury.

Sustainability Notes

Papaya grows rapidly and can yield fruit within a year, providing **high output per land area**. Buying **locally grown or Fair Trade** where available and using all edible parts (including seeds) reduces waste. Peel + seeds are compostable.

Key Takeaways

✔ Vitamin C & carotenoids rich tropical fruit ✔ Contains digestive enzymes (papain) & moderate fiber ✖ Latex cross-reactivity possible; enzyme activity reduced by cooking.
  • 1. Papaya

    Incidental ingredient mentioned in text