Papaya is pretty rich in vitamin C. A serving has 88 mg of vitamin C, which is almost 100% of the recommended daily dose!
Health benefits of vitamin C
Vitamin C is important for our health. It’s involved in the synthesis of collagen, carnitine, and certain neurotransmitters. Also, it’s crucial for protein metabolism and wound healing.
Additionally, adequate amounts of vitamin C may decrease the risk of developing osteoporosis, as it increases the absorption of calcium. Also, vitamin C improves the absorption of nonheme iron.[1,2]
Not only vitamin C has powerful antioxidant properties, but also it can regenerate other powerful antioxidants, such as vitamin E. Due to its antioxidant effects, it might prevent premature skin aging and the formation of wrinkles!
Above all, vitamin C might help delay or even prevent the development of certain cancers and cardiovascular disease. It boosts the immune system and fights oxidative stress.[3]
How much vitamin C do we need a day?
The recommended daily intake of vitamin C is 75 mg for women and 90 mg for men.
Pregnant women require at least 85 mg, while lactating women require 120 mg of vitamin C a day. Children and teenagers require lower doses.
Smokers should get at least an extra dose of 35 mg of vitamin C a day, due to increased oxidative stress.
Is papaya rich in vitamin C?
Papaya is a great dietary source of vitamin C. It has 61 mg of vitamin C per 100 g. Moreover, an 1-cup (145 g) serving has 88 mg of vitamin C, which is almost 100% of the recommended daily dose![4]
A small papaya fruit contains about 96 mg of vitamin C, while a large papaya fruit contains more than 475 mg of vitamin C.
Dried papaya contains less vitamin C, though. It has 32 mg of vitamin C per 100 g, or 13 mg per serving.
Furthermore, papaya juice and canned papaya are poor in vitamin C. Better avoid these papaya products, as they’re particularly high in sugar.
Should we eat papaya?
Papaya is good for health. It may protect from many oxidative stress-related diseases, as it’s particularly high in antioxidant compounds. Antioxidants fight chronic inflammation, which has been associated with cancer, diabetes, and heart disease![5,6]
Moreover, papaya pulp and seeds may help reduce cholesterol levels and high blood pressure.[7]
Besides vitamin C, papaya pulp is rich in vitamin A, B-complex vitamins, vitamin E, as well as minerals, such as magnesium and potassium. It contains moderate amounts of fiber as well.
Furthermore, papaya seeds are edible. They’re particularly high in phenolic compounds and carotenoids.
Other common foods high in vitamin C
Getting adequate amounts of vitamin C is easy. There are many foods high in vitamin C.
For instance, orange, grapefruit, kiwi, lemon, strawberry, papaya and mango are among the richest fruits in vitamin C. Common vegetables high in vitamin C are broccoli, cauliflower, and peppers.
We can get high doses of vitamin C from food. But, we shouldn’t get too much vitamin C from dietary supplements. Extremely high doses of vitamin C from supplements may cause adverse effects.
Certainly, daily vitamin C dosages of 1,000 mg from supplements are considered pretty safe. You’ll find a wide variety of vitamin C supplements on iHerb.
