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Papaya Nutrition

Papaya Nutrition The unique nutrient content of the papaya fruit has many health benefits. Extremely high in vitamin C, potassium and vitamin A, and containing other health giving nutrients.

  • Papaya nutrition is high in vitamin C content which can help protect cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also helps in the absorption of dietary fibre.

  • Papayas are very high in potassium which is needed to help your muscles and nerves to function properly, and to maintain the bodies' acid balance. Potassium can also help lower the risk of high blood pressure.

  • Papaya nutrition is an excellent source of vitamin A which plays a part in eye health. Vitamin A can also help fight off viral infections.

  • Papayas are also a very good source of beta carotene which protects the cells from free radical damage and provides a source of vitamin A. Beta carotene also plays a part in the functioning of the immune and reproductive systems.

  • Papayas are a good source of vitamin E which can help prevent free radical damage to the bodies' cells and tissues. Vitamin E also helps with nerve function and can help protect against prostate cancer and Alzheimers disease.

  • Papaya nutrition is a good source of fibre which we need for bowel regularity. Fibre also helps with blood cholesterol levels, and helps maintain blood sugar levels.

  • Papayas also offer a good source of magnesium which help to relax the nerves and muscles, build and strengthen bones and keep the blood circulation running smoothly.

  • Papayas also provide a good source of calcium which we need for strong bones. Calcium also helps the blood to clot.

  • One medium papaya contains around 120 calories.



    THE FULL NUTRITIONAL VALUE OF PAPAYAS:

    Papayas, raw

    Refuse: 33%  (Seeds and skin)
    Scientific Name:  Carica papaya
    NDB No: 09226 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 medium (5-1/8" long x 3" dia)
    -------
    304g
    Proximates
    Water
    g
    270.04
    Energy
    kcal
    119
    Energy
    kJ
    496
    Protein
    g
    1.85
    Total lipid (fat)
    g
    0.43
    Ash
    g
    1.85
    Carbohydrate, by difference
    g
    29.82
    Fiber, total dietary
    g
    5.5
    Sugars, total
    g
    17.94
    Minerals
    Calcium, Ca
    mg
    73
    Iron, Fe
    mg
    0.30
    Magnesium, Mg
    mg
    30
    Phosphorus, P
    mg
    15
    Potassium, K
    mg
    781
    Sodium, Na
    mg
    9
    Zinc, Zn
    mg
    0.21
    Copper, Cu
    mg
    0.049
    Manganese, Mn
    mg
    0.033
    Selenium, Se
    mcg
    1.8
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    187.9
    Thiamin
    mg
    0.082
    Riboflavin
    mg
    0.097
    Niacin
    mg
    1.028
    Pantothenic acid
    mg
    0.663
    Vitamin B-6
    mg
    0.058
    Folate, total
    mcg
    116
    Folic acid
    mcg
    0
    Folate, food
    mcg
    116
    Folate, DFE
    mcg_DFE
    116
    Choline, total
    mg
    18.5
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    167
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    839
    Carotene, alpha
    mcg
    0
    Cryptoxanthin, beta
    mcg
    2313
    Vitamin A, IU
    IU
    3326
    Lycopene    (1)
    mcg
    0
    Lutein + zeaxanthin
    mcg
    228
    Vitamin E (alpha-tocopherol)
    mg
    2.22
    Vitamin E, added
    mg
    0.00
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    7.9
    Lipids
    Fatty acids, total saturated
    g
    0.131
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.003
    14:0
    g
    0.021
    16:0
    g
    0.097
    18:0
    g
    0.006
    Fatty acids, total monounsaturated
    g
    0.116
    16:1 undifferentiated
    g
    0.061
    18:1 undifferentiated
    g
    0.055
    20:1
    g
    0.000
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.094
    18:2 undifferentiated
    g
    0.018
    18:3 undifferentiated
    g
    0.076
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Amino acids
    Tryptophan
    g
    0.024
    Threonine
    g
    0.033
    Isoleucine
    g
    0.024
    Leucine
    g
    0.049
    Lysine
    g
    0.076
    Methionine
    g
    0.006
    Phenylalanine
    g
    0.027
    Tyrosine
    g
    0.015
    Valine
    g
    0.030
    Arginine
    g
    0.030
    Histidine
    g
    0.015
    Alanine
    g
    0.043
    Aspartic acid
    g
    0.149
    Glutamic acid
    g
    0.100
    Glycine
    g
    0.055
    Proline
    g
    0.030
    Serine
    g
    0.046
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0

    Footnotes:


    1 Based on orange-fleshed papaya

    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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