Eating This Fruit Can Help Support Your Immune System

• Your immune system works to fight infections and defend your body against harmful substances.
• Dietitians say eating papaya can help support your immune system thanks to its vitamin A, C, carotenoids and fiber.
• Other immune-supporting habits include regular exercise, adequate sleep and stress management.

Your immune system is made up of the protective cells, tissues and organs in your body that work together to fight infections and defend you from harmful substances. Think of it like a defensive line on a football team. When you think of foods that support your immune system, oranges or broccoli might come to mind thanks to their vitamin C content. But they aren’t the only foods that can support your immunity. Today we are highlighting a tropical, smooth, creamy and less familiar fruit—papaya (Carica papaya). Not only does this fruit contain numerous nutrients, but it’s also delicious and versatile.

Read on to learn more about why we love papaya, ways to add it to your diet and other strategies that can support your immune system.

How Papayas Support Your Immune System

Rich in Vitamin C

Papaya contains vitamin C, which is an essential vitamin that we must get from food or supplements. “One medium papaya provides more than 100% of the Daily Value of vitamin C, one of the most commonly talked-about nutrients for its immune-supporting properties” says Alyssa Pacheco, RD., Getting enough vitamin C intake supports the function of T and B lymphocytes, which are two types of white blood cells. T cells are responsible for destroying cells that have been taken over by viruses, while the B cells produce antibodies that attack invading toxins, bacteria and viruses.

Supports Your Gut Health

In addition to the sweet, creamy flesh, the peppery seeds of papaya are edible. One cup of papaya provides about 2.5 grams of fiber. Among its many benefits, “Fiber supports gut health and a diverse gut microbiome. Approximately 70% of your immune system is in your gut, and a diverse gut microbiome can strengthen it,” says Pacheco.

Papaya also contains the enzyme papain. This enzyme is thought to have potential antiviral and anti-inflammatory properties. Papain breaks down proteins and improves the absorption of nutrients. 

Helps Fight Inflammation

Oxidative stress occurs when there are too many free radicals compared to antioxidants in the body. Papaya contains antioxidants that fight those free radicals and help lower inflammation. “Papaya is packed with nutrients and antioxidants such as vitamin A and beta carotene; these nutrients can lower inflammation and oxidative stress, which can enhance the immune system,” Pacheco adds. 

Papaya is also a source of lycopene, providing about 3 mg in 1 cup. Though there is no recommended amount of lycopene to consume per day, research suggests 2-20mg/day is sufficient. Lycopene is a powerful antioxidant that has been studied for its role in the prevention of cardiovascular disease and certain cancers like prostate cancer.

How to Include Papaya in Your Eating Plan

Kristy Del Coro, RD, says, “I love adding papaya to salads or smoothies or eating it on its own with some fresh lime juice for a refreshing and nutrient-dense snack.” Pacheco notes, “The seeds are edible too—they have a peppery and bitter taste, but many people enjoy them for their digestive benefits.”

Strategies for Immune Health

Immune health is influenced by many factors, including movement, stress and sleep. Here are some key strategies to support your immune health.

• Get moving regularly. “Regular exercise can support your immune system. It encourages good circulation and helps to circulate immune cells throughout the body. Exercise can also help lower inflammation, which can weaken immune health,” says Pacheco. Aim for a minimum of 150 minutes per week, including two resistance-training sessions. Movement breaks or non-scheduled exercise matter too. Consider taking the stairs, going for a walk after meals, or parking your car in a spot that’s farther from your destination.
• Prioritize protein and plants. In addition to fruit, eating a variety of vegetables, as well as legumes, nuts, seeds, whole grains and lean protein, can support immune health. Specifically, protein is the building block that helps to produce antibodies necessary to fend off viruses and bacteria.
• Aim for adequate and quality sleep. Inadequate sleep can disrupt your immune system and increase the risk of viruses and the common cold. Try going to bed and waking up at the same time everyday, and aim to sleep seven to nine hours per night. If that feels unrealistic, try going to bed 15 minutes earlier each week until you hit your goal.
• Limit alcohol intake. Too much alcohol can disrupt your sleep and reduce your body’s ability to fight off germs. Drinking a lot on a single occasion slows the body’s ability to ward off infections—even up to 24 hours later. If you do drink, limit your intake to one drink or less for women per day and two drinks or less for men.
• Find ways to decompress. Chronic stress can have a negative impact on the immune system, as it decreases the body’s ability to fight infections and maintain overall health. Managing stress means finding your triggers and developing ways to cope with them or modify your behavior. Whether you use meditation, prayer, journaling, yoga, walking or deep breathing, find a strategy that works for you. 

Meal Plan to Try

7-Day Anti-Inflammatory High-Fiber Meal Plan, Created by a Dietitian

Our Expert Take

Fruit—like papaya—can be a great addition to an overall healthy diet that supports your immune health. Naturally sweet, creamy and versatile, papaya contains immune-supporting nutrients like vitamin C, beta carotene, lycopene and fiber. Eat it on its own with some freshly squeezed lime, or add it to smoothies, oats or yogurt. Other healthy habits like getting enough sleep, exercising regularly, limiting alcohol and managing stress can also support a healthy immune system.