The Papaya: A Little Taste of Paradise
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The Papaya: A Little Taste of Paradise

by Amy Scholten, MPH

Whenever I bite into a silky smooth papaya, I can almost hear the rustling of the palms in the balmy trade winds and feel the warm sun on my shoulders. Mmmmm… The papaya brings a little taste of paradise to us all, wherever we live.

Once considered rather “exotic” in many parts of the world, including the US, this sweet, tropical, melon-like fruit has become an increasingly common dessert or accompaniment to breakfasts, salads, and spicy foods. In fact, in the last five years, per capita consumption of papaya has increased more than 60%. However, in spite of its ever-increasing presence, there’s still much to learn about this versatile fruit.

From the Tropics to Your Table

Grown in tropical and subtropical areas around the world, the papaya (also called papaw, pawpaw, mamao, or tree melon) is a pear-shaped fruit with skin that turns from green to a bright orange-yellow as it ripens. It is about 6 inches long and can range from 1-20 pounds in weight, depending on the variety. Inside, the papaya has silky smooth, orange-yellow flesh and a large center cavity full of shiny grayish-black seeds. The flesh is juicy and has a subtle, sweet-tart or musky taste, somewhat like a cantaloupe. A properly ripened papaya is juicy and sweet.

It is believed that the papaya originated in southern Mexico, Central America, or the West Indies. Now widely cultivated in tropical and subtropical countries, there are about 45 species of papaya. The most common variety in the United States is the Solo papaya, which is grown in Hawaii and Florida. Mexican papayas are much larger than the Hawaiian types and may be more than 15 inches long.

Using the Paradisiacal Pulp of the Papaya

The papaya is not only delicious, but it is a remarkably versatile fruit. In addition, it can be prepared ahead of time since it doesn’t discolor when exposed to air. Here are some of the many ways that papaya can be served:

  • Fresh, stewed, baked, sautéed, barbecued, or as a garnish
  • With bananas, pineapple, strawberries, oranges, limes, and coconuts
  • Cut into a variety of shapes and served as a breakfast food, in salads, or as a complement to spicy food
  • When unripe (green), tossed in salsa or added to soups and stews
  • Slightly warmed, cubed, and added, along with cubed mango and pineapple, to fish and poultry
  • Added to a fruit smoothie
  • Pureed for dressings and marinades

Papaya juice (or nectar) is sold in many supermarkets and health food stores.

Enzymes and Seeds of the Papaya Are Useful Too

Papaya has other uses, as well. It contains papain, which is a digestive enzyme used primarily in meat tenderizers. The peppery seeds of the papaya are also edible and make a delicious salad dressing.

Nutritional Value

The papaya is a good source of vitamins A and C, as well as folate and fiber. In addition, it’s fat-free, cholesterol-free and low in sodium. And an average serving (1/2 papaya) has only 70 calories. It’s hard to believe that such a delicious food could have all that going for it! Take a look:

Papaya – Nutrition Facts
Serving size 1/2 papaya (140g)
Amount per serving
Calories 70
 % Daily Value
Total Fat 0g0%
Saturated Fat 0g0%
Cholesterol 0mg0%
Sodium 10 mg0%
Total Carbohydrate 19g6%
Dietary Fiber 2g10%
Sugars 9gn/a
Protein 0gn/a
Vitamin A8%
Vitamin C150%
Calcium4%
Iron2%

Selection and Storage

When choosing a papaya, look for one that is fairly large, half yellow or more, and slightly soft. It should yield to gentle palm pressure. Avoid papayas that are too soft or those that have scars or blemishes.

If the skin has no yellow, the papaya will ripen if left at room temperature for a few days. If a papaya is less than half ripe, do not store it in the refrigerator. Cool temperatures shut off the ripening process. A papaya that is 1/4 to 1/2 ripe should keep for one to two weeks. Completely ripe papayas should be refrigerated and eaten as soon as possible.

RESOURCES:

American Dietetic Association
http://www.eatright.org

Food and Nutrition Information Center
http://www.nal.usda.gov

CANADIAN RESOURCES:

Dietitians of Canada
http://www.dietitians.ca/

Health Canada
http://www.hc-sc.gc.ca/index_e.html

References:

Duyff, RL. American Dietetic Association's Complete Food and Nutrition Guide. Chronimed Publishing; 1998.

California Rare Fruit Growers, Inc. website. Available at: http://www.crfg.org/.

Epicurious website. Available at: http://www.epicurious.com/.



Last reviewed June 2008 by Dianne Scheinberg MS, RD, LDN

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.


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