Carica Papaya: Overlooked Fruit Shields Eye Health and Lowers Cholesterol

We must be so thankful to the research team for bringing out the nutrient benefits of one completely packed fruit for its health-boosting capabilities. Recently, considering past research, it has been found that a tropical fruit, Carica papaya, holds a key potential in lowering cholesterol and supporting eye health. ⁽¹⁾

Christopher Columbus called it the "fruit of the angels". In the 20th century, the fruit was brought to the United States and was cultivated in Hawaii.

Papaya is considered to be a common man fruit because of its low cost and nutritional value. Papaya leaves and unripe fruits are rich in phytonutrients. It has a rich nutritive source.

Based on its nutritional score, fresh papaya is rich in the presence of essential elements, such as potassium (223 mg), phosphorus (10 mg), calcium (20 mg), sodium (8 mg), iron (0.25 mg), zinc (0.08 mg), copper (0.05 mg), manganese (0.04 mg), and magnesium (21 mg) per 100 g of fresh ripened fruit. 

Papaya fruits also contain thiamin (0.023 mg), folate (37 mg), riboflavin (0.027 mg), pantothenic acid (0.191 mg), niacin (0.357 mg), and macular carotenoids (1.2–6.4 mg), such as β-carotene and β-cryptoxanthin, addition to major pigments such as lycopene (5.7 mg) per 100 g of fresh fruit.⁽²⁾

It protects eye health with different nutrient values and specific health benefits.

Carotenes are rich in papaya, the signature pigment that gives different colors, including red, orange and yellow, to the fruit. On consumption of the papaya, carotene present is converted to vitamin A within the body, protects the surface of the eye and improves night vision.

Saxonburg Family Eye Care says, "One of the most important advantages of vitamin A for eyes helps in decreasing the vision loss and risk of macular degeneration. It also helps boost the immune system, soothes eye inflammation and decreases the chance of developing eye infections."

According to the AREDS Research Group in 2007, it mentioned that higher dietary intake of vitamin E and lutein/zeaxanthin from foods and supplements has been reported to be associated with a particularly reduced risk of

• Neovascular age-related macular degeneration (AMD)

• Geographic atrophy

• Extensive intermediate drusen and cataracts

Eating three or more servings of fruit a day helps in reducing the risk of age-related macular degeneration (AMD), which is a primary cause of vision loss in older adults.

When compared to persons who eat less than 1.5 servings of fruit daily, it accounts for a 36% chance. 

The bioavailability of carotenoids from fresh papaya fruit and its juice was found to be better as compared to dry slices. This meant that fresh papaya fruit and its juice could efficiently contribute to enhancing the vitamin A status of the population. 

The increased carotenoid contents of papaya help in providing a better vitamin A value and anti-oxidative capacity. The bioaccessibility of β-carotene from two different varieties of papaya was similar (31.4 to 34.3%), as reported by Veda et al. in the year 2007.

The addition of milk improved the bioaccessibility by 19 and 38% in these two varieties. They pointed out that the addition of milk to papaya pulp is beneficial to derive provitamin A activity.⁽³⁾

Lycopene

It is similar to carotene, its angiogenic properties play an important role in preventing age-related macular degeneration.

Lycopene also protects from experimental cataract development by its antioxidant properties and is helpful in prophylaxis and prevention of cataracts.

How does it help in cholesterol reduction?

The papaya is an excellent source of fiber and helps in preventing high blood cholesterol levels. As papaya is rich in vitamins C and A, it also contains fewer quantities of vitamins E and k, thiamine, niacin, riboflavin, pyridoxine and folate.

According to Antoniades et al.,2009, and Seo et al., 2010, the conversion of homocysteine to cysteine and methionine requires folic acid. The increased level of homocysteine in the blood acts as a significant risk factor for heart disease as it is directly linked to damage to the blood vessels. 

Papaya can act as a source to reverse homocysteine-mediated cardiovascular diseases as it has a profuse amount of folic acid, and the nutrients possessed in papaya also help in preventing the oxidation of cholesterol.

Generally, the oxidized cholesterol attaches to the internal lining of blood vessels and forms plaques that can ultimately lead to heart attacks or strokes.

According to Jarvik ( 2002), Schürks ( 2010), and Gaby ( 2010), dietary vitamins E and C also prevent the oxidation of cholesterol because of their association with an enzyme, paraoxonase that helps in inhibiting the oxidation of LDL and HDL cholesterol.

In this way, it also prevents the accumulation of cholesterol within the eye, and conditions like Arcus senilis and corneal arcus may be prevented.⁽³⁾

Harvard Health explained how fiber aids in cholesterol management, stating: "Soluble fiber becomes a thick gel in our intestines that helps to slow digestion (which keeps blood sugars from spiking) and traps fats so they all can't be absorbed (which reduces cholesterol levels)."⁽¹⁾

MedBound Times has connected with Dr Sushma, MBBS, MS in Ophthalmology, to share her opinion on one overlooked fruit, Carica papaya, which benefits optical health.

In her words, "Papaya is a nutrient-rich fruit that offers several benefits for eye health." Here are some ways papaya can support healthy vision:

# Antioxidant Properties:

1. Vitamin C: Papaya is an excellent source of vitamin C, which helps protect the eyes against oxidative stress and damage from free radicals.

2. Vitamin E: Papaya contains vitamin E, another antioxidant that shields the eyes from damage and promotes healthy vision.

3. Beta-carotene: Papaya is rich in beta-carotene, a precursor to vitamin A that helps protect the cornea and prevents age-related macular degeneration.

# Anti-Inflammatory Effects:

1. Papain: Papaya contains an enzyme called papain, which has anti-inflammatory properties that may help reduce inflammation in the eyes.

2. Flavonoids: Papaya's flavonoids, such as quercetin and kaempferol, have anti-inflammatory effects that may help protect the eyes against damage.

# Other Benefits:

1. Improves vision: The antioxidants and vitamins in papaya may help improve vision and reduce the risk of age-related macular degeneration.

2. Reduces eye strain: Papaya's vitamins and minerals may help reduce eye strain and fatigue caused by prolonged screen time or reading.

3. Supports eye health: Papaya's nutrients may help support the overall health of the eyes, including the retina, macula, and optic nerve.

Overall, as Christopher Columbus mentioned as the angel of the fruits, it's a fact to be understood and can be believed as a dietary addition to our daily lifestyle for improving optical health and lowering cholesterol.

References:

1. Maria Ortega, Danny Gutman. 2025. The little known about fruit that lowers cholesterol and 'protects eye health' Bristol Live. News. 2025, February 4.

https://www.bristolpost.co.uk/news/health/little-known-fruit-lowers-cholesterol-9915884

Accessed 7 February 2025

2. Vidya. M, Bhavya. S. V, Sunitha. P. S, Rashmi P. Benefits of Papaya. Int. J. of Advances in Nur. Management. 2019; 7(2):165-166. doi: 10.5958/2454-2652.2019.00040.4 

https://ijanm.com/HTMLPaper.aspx?Journal=International%20Journal%20of%20Advances%20in%20Nursing%20Management;PID=2019-7-2-19

Accessed 7 February 2025

3. Ali, Amanat, Sankar Devarajan, Mostafa Waly, Mohamed M. Essa, and M. S. Rahman. "Nutritional and medicinal value of papaya (Carica papaya L.)." Natural products and bioactive compounds in disease prevention (2011): 34-42.

https://www.researchgate.net/profile/Sankar-Devarajan/publication/324418355_Nutritional_and_Medicinal_Values_of_Papaya_Carica_Papaya_L/links/5b5f637a458515c4b253272a/Nutritional-and-Medicinal-Values-of-Papaya-Carica-Papaya-L.pdf

Accessed 7 February 2025

By Dr lakshmisahithi Tanneru

^SSK