Carica papaya commonly known as pawpaw, is a delicious and highly nutritious fruit that holds a lot of health benefits to humans. You’ve probably heard people talk about its many health benefits. But with so much information out there, it’s easy to wonder: what exactly is the truth? and what’s just hype?

In this article, we’ll break down 12 science-backed health benefits of pawpaw and clear up a few common myths along the way. If you’ve been overlooking this fruit, you might be surprised by what it can actually do for your body.

Key Insights

1. Pawpaw is very rich in nutrients and these nutrients are the basis of the health benefits of pawpaw.

2. There are a lot of myths and hearsays about the health benefits of pawpaw such as its role in fertility and cancer.

3. Science has given us research-based health benefits of pawpaw such as its role in digestion, eye health, cardiac health, and inflammatory conditions.

4. There are many ways you can include pawpaw to your diet that brings out the nutrients necessary to enjoy the health benefits of pawpaw such as having it as a fruit salad.

Nutritional Value of Pawpaw

Pawpaw is a very rich fruit when it comes to its nutritional value.
The beauty is in that the nutritional value of pawpaw is not just in its edible fruit, but also in its seed and leaf.

1. Papain

Papain is an enzyme found in the leaves of the pawpaw plant. It helps in the breakdown of proteins and as such can aid proper digestion.

2. Fibre

Fiber, which is essential to promote good bowel movement, and prevent constipation is gotten directly from the pawpaw fruit itself, though it can also be seen in its seed.

3. Vitamin C(Vit. C)

Vit. C is widely known for its ability to boost immunity and promote the body’s defence against injurious agents. This nutrient can be obtained from both the ripe pawpaw fruit and the leaves of the pawpaw plant.

4. Beta-Carotene

Beta-carotene is a rich form of Vitamin A(Vit.A) that is beneficial to the health of the eye promoting good vision. It is found richly in the ripe fruit and the leaves of the pawpaw plant.

5. Vitamin E(Vit. E)

Vit. E is amongst the vitamins found in pawpaw, and not just any part of the pawpaw but the leaves. It is essential for skin conditioning.

6. Flavonoids and Phenolic Compounds

These are very important when talking about the nutritional value of pawpaw and its health benefits as would be seen later. They fall under the class of chemical agents we call antioxidants and are found in the pawpaw seeds. Beyond their antioxidant effects they also have anti-inflammatory effects, that is to say that they reduce pain, swelling, redness, increased temperature and loss of tissue function.

7. Lycopene

This is another form of Vit. A found notably in the ripe orange fleshy part of the pawpaw fruit. It also has antioxidant effects.

8. Minerals

Minerals such as potassium, calcium, iron and magnesium are in the fruit and the leaves of the pawpaw plant.

9. Benzyl Isothiocyanate

This is a compound present in the pawpaw seed and it has been studied for its role in the prevention of cancer and infectious diseases.

5 Things Science Never Said about the Health Benefits of Pawpaw

1. Solves all Fertility Problems

A lot has been said about pawpaw and this is one, that it solves all fertility problems. This is not backed by science and should be discarded it has been said that if the seed is taken in an inappropriate dose it can act as a natural contraceptive.

2. Cures All Allergies

This is far from the truth as some individuals are even allergic to pawpaw and may nauseate or vomit upon eating pawpaw. Such individuals are advised to eat other fruits with similar nutritional value if they seek the health benefits of pawpaw.

3. Eliminates All Parasites

Though research has shown that pawpaw seeds have a good level of antiparasitic effects, the evidence is not yet conclusive as the nutrient causing this effect is not exactly known. More studies, especially in humans have to be done to assess the antiparasitic effects of pawpaw seed as part of the health benefits of pawpaw.

4. Cures All Digestive Diseases

Pawpaw is known for its enzyme papain which aids in the digestion of protein and its high fibre content that promotes gut health and prevents constipation by adding bulk to meals and facilitating good bowel movement. It has also been seen to have anti-inflammatory and antioxidant effects which are good for the health, nonetheless, it is not used to cure digestive diseases but if taken appropriately can reduce the risk of some gut diseases.

5. Cures Cancer

Pawpaw may prevent the incidence of some cancers but does not cure any cancer. In a study done in mice, it was evident that pawpaw had some anticancer effects which suggests that it might be similar for humans though there have not been substantial studies in humans. So you are still advised to stay clear of the common risk factors of cancer such as smoking and drinking alcohol.

The 12 Health Benefits of Pawpaw

The beauty is that the health benefits of pawpaw are not just in its edible fruit, but also in its seed and leaf.

1. Pawpaw and Digestion

The pawpaw fruit is popularly known for its health benefits in digestion. Two components of pawpaw make it so effective in digestive health; its enzyme papain and its fibre. The enzyme digests protein, helping the body break down protein-rich food, especially meat while the fibre adds bulk to the meal ensuring good bowel movement and preventing constipation. All these contribute to the overall well-being of the bowel which can prevent the occurrence of irritable bowel syndrome(IBS).

2. Pawpaw and Skin Health

The Vit. E derived from the leaves of the pawpaw plant is important in conditioning the skin and maintaining its glow. It promotes a well moisturized skin and prevents skin dryness which can lead to early onset of wrinkling.

3. Pawpaw and Immunity

Pawpaw is a rich source of Vit. C that is widely known to boost the body’s immunity and aid the fight against infection, promote wound healing and improve the general state of health of individuals.

4. Pawpaw and Cancer

Pawpaw has been seen to have anticancer effects in a study done in mice models, and this is suggestive of a similar effect in humans. So alongside avoiding the risk factors that predispose one to cancer, one can still benefit from eating pawpaw.

5. Pawpaw and Menstrual Pain(Cramps)

A lot of people have asked if it is safe to eat pawpaw during their period. The answer is yes! It is not just safe but also beneficial during periods. The enzyme papain plays a role in efficient sloughing-off of the uterine lining, while the vitamins, flavenoids and phenolic acid which have anti-inflammatory and antioxidant effects help to prevent muscle contraction, pain, and oxidative stress which relieves the symptoms of menstrual cramps.

6. Pawpaw and Eye Health

Pawpaw is a very rich source of Vit. A in the form of Beta-Carotene and Lycopene, and Vit. A has scientifically been proven to be essential for good vision and promotion of the general eye health of individuals.

7. Pawpaw and Heart Health

Pawpaw, amongst other health benefits, has shown some form of cardioprotective properties, preventing the harmful effects of free radicals on the heart and cholesterol thereby protecting the heart from heart diseases.

8. Pawpaw and Diabetes

Studies have shown that pawpaw has blood-sugar-reducing properties, most likely because of its effect on the protection of the insulin-secreting cells of the pancreas from damage through its antioxidant properties.

9. Pawpaw and Cholesterol Level

Studies suggest that pawpaw enhance the protective effect of good cholesterol(HDL cholesterol) which is to clear the bad cholesterol(LDL cholesterol) from the blood and prevent the diseases that arise from the accumulation of this bad cholesterol in the blood vessels and the heart, e.g. Atherosclerosis.

10. Pawpaw and Hair Conditioning

Due to the antioxidant properties of pawpaw, it has been suggested that it may help in hair conditioning by preventing hair loss and preserving the moisture of the scalp. Also, test tube studies have shown that pawpaw has some form of antifungal effects, and as such can be used to treat dandruff of the scalp which is caused by fungi.

11. Pawpaw and Inflammation

Pawpaw contains papain and antioxidants like vitamin C that help reduce inflammation in the body and as such regular consumption may ease symptoms of inflammatory diseases and promote faster healing of wounds.

12. Pawpaw and Free Radicals

Our bodies create a lot of toxic substances during our everyday life that if accumulated in the cells of the body will cause tissue damage, oxidative stress and a decline in overall health, and one of such toxic substances is what we call the free radicals. But nature does not leave you to combat these free radicals alone as your body produces what we call antioxidants to neutralize the effect of these free radicals, but guess what? The antioxidants that your body produces may not be sufficient due to prolonged stress, ageing and diseases, and that’s where we get to see the benefit of eating pawpaw as they are rich in antioxidants such as Vit. C and Beta-carotene.

How to Include Pawpaw in Your Diet

You may be wondering how one can include pawpaw in their diet beyond eating the ripe fruit raw. Here are 7 ways you can include it in your diet:

• Eating the pawpaw fruit fresh and raw by either eating it alone or in combination with other fruits in the form of fruit salad.
• By blending the pawpaw fruit into a smoothie or a fruit juice with other fruits and some additives.
• In baking by mashing it the pawpaw fruit.
• In some regions, the pawpaw fruit is used in making soup by drying then grinding it. It adds thickness to the soup.
• Eat as a green pawpaw salad where the shredded unripe pawpaw fruit is made into a salad with lime juice, garlic, peanuts and chilli.
• The seed can be dried and ground and its powder form is added to the smoothie to access its rich nutrients.
• As tea by boiling the pawpaw leaves to extract the active ingredients.

Precautions & Side Effects

In as much as pawpaw poses a lot of health benefits, one must be cautious of the side effects that may arise.
Pregnant women should avoid unripe pawpaw as it may cause contractions or miscarriage, also people with latex allergies want to be careful as they might react to pawpaw with rashes or breathing issues.

Excessive intake can lead to diarrhoea, stomach upset, or yellowing of the skin, pawpaw seeds can be harmful in large amounts and may be mildly toxic, therefore in all your eating, moderation is key.

Read also

7 Health Benefits of Scent Leaf: The Powerful Herbal Remedy for Wellness & Productivity

How to Start a Profitable Business Selling Agricultural Products in Nigeria

Starting a Successful Dairy Product Business: Key Insights for Entrepreneurs

How to Start a Business with No Money in 2024

Conclusion

There is a popular saying, “You are what you eat”, they were probably thinking of pawpaw when they said that. It is evident that pawpaw houses a lot of health benefits beyond its edible fruit and it is advisable to have one nearby. So if you have a little space in your backyard and you are looking for a fruit to grow, you should consider growing pawpaw.

 

“Do you know you can start a business selling natural products online? Get to know about our digital strategy to help you build and scale it. Chat with us on WhatsApp!”