People seem to have a love/hate relationship with papayas. When ripe, their soft and creamy flesh is the color of a tropical sunset – the love. And, when ripe, they exude a somewhat musky smell mixed with a sweetness that leaves the taster wondering if they like it or not – the possible hate. And yet, it is the fourth most popular tropical fruit in the world after bananas, oranges and mango; and has found its way into many dishes around the world.
It grows on a tree-like-plant with flowers that look like plumeria, each yielding one oblong fruit that starts out green and turns yellow/orange as it ripens. Papayas are native to Central America and Northern South America with current cultivation extending to the more tropical parts of the world.
One can guess from the bright pink and yellow flesh that this fruit is a very good source of vitamins A and C, and, surprisingly, of folate, too. It is also a good source of fiber (3 grams per one cup cubed) and potassium. In that same one cup cubed, there are only 55 calories, 14 grams of carbohydrates, 1 gram of protein and 0 grams of fat.
Health Benefits
Papayas contain an enzyme, papain, which helps breakdown proteins. Not only is this proteolytic enzyme useful as a meat tenderizer in marinades, but it may also aid in digestion, breaking down proteins in our digestive tract. Further human studies are needed to confirm the efficacy of this enzyme as mixed results from current studies are reported. Additionally, there appears to be some conflict as to whether papain is most concentrated in the ripened or unripe fruit. Our thoughts – eat both! Additionally, the decent fiber content also promotes a healthy digestive tract [i].
You may have heard that dried leaves of the papaya tree are made into dietary supplements thought to improve the immune system and platelet counts, have antimicrobial properties and prevent side effects of chemotherapy. However, Memorial Sloan Kettering notes that most studies have been conducted on animals and test tubes and that human studies are needed to confirm findings [ii].
What we can speak to confidently is the fact that the tropical sunset colored flesh hints at this fruit’s carotenoid and antioxidant content that promote general well being. The antioxidants, along with the healthy dose of fiber and potassium conspire for the benefit of good cardiovascular health. Vitamins A and C promote skin and mucosal cell rejuvenation, while folate also positively contributes to cellular metabolism. Additionally, vitamin C supports the immune system. Once again, one can never go wrong eating whole foods.
Season, Selection and Storage
While there is a slight peak season in early summer and fall, the fruits can be found on the trees almost year round. Unlike other fruits, the “ripeness” of a papaya is a measure of how you plan to enjoy the fruit. An “unripe” papaya will be green and hard and can be used in a variety of Asian style dishes. As the fruit “ripens”, it becomes sweeter and softer; however, avoid those that are overly bruised. One can ripen an unripe papaya by leaving it out on the counter. Once ripe, whether you cut it or leave it whole, it is best kept in the refrigerator to prevent it from spoiling too quickly and should be consumed within a few days.
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References:
[i] Renee, Janet. Papaya for Digestion. Last updated September 23, 2015. Livestrong.com.
[ii] Memorial Sloan Kettering Cancer Center. Integrative Medicine/ About Herbs, Botanicals & Other Products. Papaya Leaf.
[iii] SELF Nutrition Data. Papayas, raw.
[iv] Grilled Shrimp with Papaya Mustard recipe by Jean-Georges Vongerichten from Asian Flavors of Jean-Georges.