Papayas are an excellent source of vitamin C, folate and certain essential minerals, in addition to also being high in fiber and water. Each of these nutrients has an important role in metabolism and total body functioning. Papayas grow well in tropical regions and they are typically available year-round in most supermarkets.
Nutrition Overview
One cup of 1-inch cubed raw papaya chunks provides 62 calories, including 16 g carbohydrate. The sugar is a combination of glucose and fructose. Papaya has very little protein, less than 1 g protein per cup, and is very low in fat, with less than 0.3 g fat per one cup serving. Papaya is 88 percent water by weight.
Vitamins
Papaya is an excellent source of vitamin C and folate. Vitamin C is important for the metabolism of sugar to energy that your body can use. It also supports a healthy immune system. One cup of cubed papaya chunks contains 98 mg vitamin C, which is more than 100 percent of the dietary recommendation for most adult men and women. Folate, also known as folic acid and folacin, helps with red blood cell production and general nervous system functioning. One cup of cubed papaya chunks contains 58 mcg folate, which is 15 percent of the 400 mcg recommended daily allowance. It is important that women of child-bearing age consume adequate amounts of folate.
Minerals
Papaya is a good source of potassium, magnesium and even calcium. One cup of cubed papaya chunks contains 31 mg calcium, 33 mg magnesium and 286 mg potassium. Each of these minerals has a unique metabolic purpose: Calcium is important for bone strength and muscle contraction; magnesium is also important for strong bones; and potassium is critical for cell-to-cell signaling and muscle contraction.
Phytonutrients
Papaya is also a good source of lycopene, a strong antioxidant also found in tomatoes. Lycopene is also suggested to have antiproliferative effects, meaning it can slow down or cease excessive cell proliferation, as in the case of some cancers. One cup cubed papaya contains 2,870 mcg of lycopene. There is no dietary guideline set for lycopene because it is not an essential nutrient, meaning a dietary deficiency of lycopene does not cause overt symptoms.
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