Papaya is a tropical fruit known for its vibrant orange flesh (when ripe) and sweet, mild taste. When preparing this popular fruit, many people simply toss the dark, bead-like seeds into the trash. However, what many papaya lovers may not realize is that these seeds are actually packed with nutrition.
Read on to discover five of the most impressive perks papaya seeds have to offer.
Papaya is filled with peppery black seeds, which are technically edible and packed with potential health benefits—though many people skip them due to their bold, slightly bitter taste. One of those potential health benefits is protection against parasites.
A 2018 study of over 300 Kenyan children found that participants who ate papaya seed-fortified porridge had a significant reduction in Ascaris lumbricoides parasite.
“However, the current evidence for antiparasitic benefits remains limited, so more comprehensive research is needed,” Woodson added.
These small (but mighty!) seeds are also brimming with antioxidants.
These compounds—including quercetin, rutin, and kaempferol—help protect your body from cellular damage. “They help neutralize free radicals—oxidative compounds that can contribute to chronic conditions like heart disease and certain cancers,” Randazzo added.
A 2023 review found papaya (including its seeds) to demonstrate noteworthy anti-cancer properties.
Papaya seeds may even aid gut health, thanks to their digestive enzyme content.
Research has found these enzymes to be helpful in breaking down protein, and they’re often used for meat tenderization for this very reason.
“Papain helps break down proteins so that the body can digest, absorb, and use the nutrients easier,” Wagner added. The digestive support of papaya seeds could potentially result in fewer digestive discomforts like pain, bloating, or gas after eating.
The range of antioxidant-rich plant compounds found in papaya seeds may help reduce inflammation.
While inflammation is needed to fight infections and heal wounds, chronic inflammation taxes the immune system, increasing the risk of chronic disease.
And finally, papaya seeds may even play a supporting role in liver and kidney health.
For example, quercetin has been linked with reduced liver inflammation in animal studies and kaempferol has been shown to exhibit kidney-protective effects. However, more extensive studies are needed to fully understand these protective mechanisms.
Papaya seeds can be eaten directly from the fruit or taken as a dietary supplement. And while saving the seeds is a fantastic way to both enjoy their benefits and reduce food waste, they do have a pretty strong flavor. “Papaya seeds can be eaten by the spoonful but their peppery, bitter flavor may taste undesirable,” explained Woodson.
That said, this intense flavor can be easily disguised in a range of recipes. “Papaya seeds can be added to smoothies, trail mix, and even used as a salad topper. Pro tip: air-dry papaya seeds so that they become crunchy,” shared Wagner. Meanwhile, Randazzo sprinkles them over avocado toast or uses ground papaya seeds as a black pepper alternative in pasta dishes.
A little goes a long way with these seeds. While there’s no official daily recommendation, our experts suggest that half to one teaspoon of ground papaya seeds is a great place to start. “Moderation is key. Start with small amounts to assess your tolerance, as these potent seeds may cause digestive discomfort if consumed in large quantities,” said Woodson.
While papaya seeds may not be the first health-boosting ingredient that comes to mind, research shows they can support several key aspects of your health.
These benefits include antiparasitic properties, antioxidant effects, improved gut health, reduced inflammation, and support for both the liver and kidneys.
And whether you save the seeds while cutting up a fresh papaya or opt for a third-party verified supplement, these peppery seeds can be easily integrated into your daily routine.
