Papaya – A cost-effective wonder fruit
Scientific classification
Kingdom: Plantae Clade:
Angiosperms Clade:
Eudicots Clade: Rosids Order:
Brassicales Family: Caricaceae Genus:
Carica Species: C. papaya Binomial name Carica papaya
Papaya Fruit
Papaya is one of the most ignored fruits. It contains so many vitamins and minerals that will be immensely beneficial to our health. Compared to other fruits, cost-wise, it’s cheaper all over the world. India is the number one producer of Papaya. The output from India is close to 6 million tons per year.
Nutritional value per 100 g (3.5 oz)
1) Energy 179 kJ (43 kcal)
2) Carbohydrates 10.82 g
3) Sugars 7.82 g
4) Dietary fiber 1.7 g
5) Fat 0.26 g
6) Protein 0.47 g
Vitamins Quantity % DV
7)Vitamin A equiv. - 6%
8) beta-Carotene 47 μg
9) lutein zeaxanthin 3 %
10) Thiamine (B1) 2%
11) Riboflavin (B2) 2% 0.027 mg
12) Niacin (B3) 2% 0.357 mg
13) Pantothenic acid (B5) 4% 0.191 mg
14) Folate (B9) 9% 38 μg
15) Vitamin C 75% 62 mg
16) Vitamin E 2% 0.3 mg
17) Vitamin K 2% 2.6 μg
Minerals Quantity % DV
18) Calcium 2% 20 mg
19) Iron 2% 0.25 mg
20) Magnesium 6% 21 mg
21) Manganese 2% 0.04 mg
22) Phosphorus 1% 10 mg
23) Potassium 4% 182 mg
24) Sodium 1% 8 mg
25) Zinc 1% 0.08 mg
Other constituents - Quantity
26) Water 88g
27) Lycopene 1828 μg
Benefits of Papaya
a) Papaya is good for Digestion
b) It will reduce the risk of Alzheimer disease
c) Has anti-cancer properties
d) Improves our immune system
e) Protects our heart Helps us in lowering the blood sugar
f) It’s a natural pain killer
g) Good for eyes
h) Low-calorie fruit
Papaya is filled with Potassium, fiber, anti-oxidants and Vitamin C & E, magnesium and calcium. Considering its nutritional value, this should be promoted by the reputed entities like the World Food Programme (WFP). Sadly, this is still not used as a regular diet in good part of the world. We have to create awareness to promote this ordinary-people friendly fruit – Papaya.