1

Australian Papaya: 2018 Nutrition Review

PREPARED BY CAITLIN REID APD APRIL 2018 2

Contents

3. 4. 7. 8. Introduction The Facts What is a Nutrition serve? Profile

10. 11. 15. Health Benefits References Summary Immune Function & Eye Health, A Healthy Glow, Gut Health, Pregnancy 3

Introduction

Papaya is a unique tropical fruit that Red Papaya is a pear-shaped tropical should be a regular addition to your fruit with green/yellow skin, it has a shopping basket. Aussie-grown and bright orange, smooth flesh with a available all year round, it prides itself sweet flavour. Yellow Papaw is rounder as a delicious treat, packed with than papaya, with yellow/orange skin, goodness. bright yellow/orange flesh and a less sweet flavour. Papaya contains a bundle of antioxidants, including C and Papaya is a simple snack to add to , which help build the your family’s diet that is bursting body’s immune system. A single 150g with essential , to help with serve of papaya will provide you with digestive health and immune wellbeing. more than twice your recommended The soft and mushy texture of papaya daily intake of and nearly a is also perfect for teething babies. third of . Paired with coconut, passionfruit Enjoyed as a sweet or savoury food, or lime, or cooked with curries and papaya contains a number of nutrients pork dishes, papaya is a healthy and and antioxidants with superior health delicious treat that my whole family benefits - boosting gut health and loves – and I’m sure yours will too. immunity, assisting with normal cell division and growth during pregnancy and helping skin cells to grow and repair. By Caitlin Reid APD

Within this report I refer to the fruit as papaya*, which is considered the same nutritionally as papaw.

*In this report, papaya, papaw and papaya are considered the same nutritionally and are referred to as “papaya” throughout. 4

The Facts on Papaya From digestive and immune wellbeing to skin hydration and elasticity, papaya is loaded with delicious goodness.

a is apay avai p lab For the average Australian, a serve of papaya n le w a ro l (150g) provides all their vitamin C needs, almost l -g y a third of vitamin A needs, and more than a e e i a s r quarter of needs. s r u o

A

u

n

d

•

• W i th p n VITAMIN VITAMIN FOLATE e m ak tu A C s i au n spring and

5 GOOD REASONS TO EAT PAPAYA

BOOST YOUR GLOWING PERFECT BEFORE, GOOD GUT FEEL FULLER IMMUNITY SKIN DURING AND AFTER HEALTH FOR LONGER PREGNANCY

SIMPLE To pick a perfect papaya, give your papaya SNACK a gentle squeeze under the stem. If it’s ripe, it will give slightly. If it’s a bit hard, Use papaya in both sweet and savoury TIP ripen your papaya in the fruit bowl then dishes. They pair well with coconut, store it in the fridge. passionfruit, seafood, curries and pork. Squeeze fresh lime on top for a fresh snack. 5 6 What is a serve?

The Australian Dietary Guidelines recommend Australians eat a minimum of two serves of fruit a day. A standard serve of fruit is 150g, which is equivalent to one medium piece of fruit, two small pieces of fruit or a cup of diced fruit.

Unfortunately half of all Australians (51%) do not eat enough fruit.1

150g A standard serving size (150g) of papaya translates to around a third of an average papaya – making it a perfect choice to share or enjoy over a few days.

One in two (51%) Australians do not eat enough fruit.1 7 8 Nutrition Profile

Papaya packs a nutrition punch. For the average Australian, a serve of papaya (150g) provides all their vitamin C needs, almost a third of Vitamin A needs and more than a quarter of folate needs. It also contains a VITAMIN VITAMIN FOLATE A C unique combination of antioxidant carotenoids, which help keep immune systems healthy and fight free radical

Vitamin A: A 150g serve of papaya contains almost tendons, ligaments and blood vessels, as well as a third of an adult’s daily vitamin A needs (30% of the maintaining bones and teeth. As an antioxidant, vitamin RDI). Vitamin A is a -soluble vitamin which helps C blocks some of the damage caused by free radicals. maintain normal reproduction, vision and immune function.2 Folate: A serve of papaya contains more than a quarter of an adult’s daily folate requirements (28% of the Vitamin C: A 150g serve of papaya contains more than RDI). Folate is a water-soluble vitamin that plays an twice an adult’s daily vitamin C requirements (225% of important role in helping the body form red blood cells, the RDI). Vitamin C is a water-soluble vitamin and an is important for proper brain function and aids in the antioxidant. It helps with the absorption of iron in the production of genetic material. It also works closely with body and plays an important role in the growth and vitamin B12 to help make red blood cells.2 repair in all parts of the body, including skin, cartilage, 9

The beneficial effects of adequate folate before antioxidant that protects the body from the damaging conception are well established with folate being effects of free radicals. In the body, beta- important for conception and the development of a converts to vitamin A (retinol). healthy placenta. Adequate folate is also vital for bub, with research showing it reduces the risk of neural tube Cryptoxanthin: Like beta-carotene, cryptoxanthin is a defects such as spina bifida.3 precursor for vitamin A and also acts as an antioxidant. Research suggests that cryptoxanthin is more Fibre: Papaya is a source of fibre, a serve contributes bioavailable from common food sources such as papaya just over 10% of daily needs. Fibre is important for than beta-carotene.5 maintaining digestive health, regular laxation, reducing blood cholesterol, modulating blood glucose levels, and : Lycopene gives red papaya its colour. It is has also been related to a reduced risk of a number of not found in yellow-flesh papaya. Like beta-carotene chronic diseases including heart disease, certain cancers and cryptoxanthin, lycopene acts as an antioxidant. As and diabetes.4 lycopene is fat-soluble, consuming it with fat – like with in a Buddha bowl or regular Greek yoghurt in a Antioxidant Carotenoids: Papaya provides a unique smoothie bowl – increases its bioavailability.6 combination of antioxidant carotenoids. Carotenoids are molecules responsible for bright red, yellow and and : Lutein and zeaxanthin also orange pigments in many fruits and vegetables and are have antioxidant properties. While the levels in papaya thought to play an important role in maintaining health. are not as high as found in parsley, , kale A combination of carotenoids appears to work together and egg yolks, it appears the bioavailability of lutein to provide a greater effect than when they are consumed and zeaxanthin is stronger from fruits than it is from alone.3 vegetable sources. Studies suggest that almost 100% of the lutein, zeaxanthin (and cryptoxanthin) is absorbed The carotenoids found in papaya include: from fruits where as between 19% and 38% is absorbed Beta-carotene: Beta-carotene is a pigment that gives from spinach and broccoli respectively.7 papaya its yellowish orange colour. Beta-carotene is an

WHAT ARE FREE RADICALS?

Free radicals are unstable molecules that are generated either from normal essential metabolic processes in the human body or from external sources such as exposure to x-rays, ozone, cigarette smoking, poor diet, stress, air pollutants and industrial chemicals. An imbalance between free radical production and antioxidant defences lead to long-term damage including premature ageing and poor health.8 Free radicals may contribute to ageing and the development of conditions such as heart disease and cancer.2 10 Nutrient Summary

PAPAYA NUTRIENT INFORMATION9-10

Nutrient Per serve Per RDI^/DI~ % RDIs/DI FSANZ (150g) 100g for average substantiation adult (Claim) %

Energy (kJ) 213 142 8700 2.4% Low in energy

Water (g) 134 89.3 N/A N/A High in water

Protein (g) 0.6 0.4 50 1.2%

Fat, total (g) 0.2 0.1 70 0.3% Fat free

Saturated fat (g) 0 0 24 0%

Cholesterol (mg) 0 0 N/A N/A Cholesterol free

Carbohydrates, total (g) 10.4 6.9 310 3.4%

Sugars (g) 10.4 6.9 90 11.6%

Dietary Fibre (g) 3.5 2.3 30 12% Source of fibre

Vitamins

Vitamin A Eq (μg) 228 152 750 30% Good source of vitamin A or High in vitamin A Vitamin C (mg) 90 60 40 225% Good source of vitamin C or High in vitamin C Folate (μg) 56* 37* 200 28% Good source of folate or High in folate Minerals

Sodium (mg) 11 7 2300 0.5% Low in sodium

Potassium (mg) 210 140 N/A N/A Contains potassium

Magnesium (mg) 21 14 320 6.5% No claim

Carotenoids

Beta-carotene (μg) 360 240 N/A N/A Contains beta-carotene

Cryptoxanthin (μg) 2025 1350 N/A N/A Contains cryptoxanthin

Lycopene (μg) 2742* 1828* N/A N/A Contains lycopene

Lutein/Zeaxanthin (μg) 134* 89* N/A N/A Contains lutein/zeaxanthin

http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/Pages/default.aspx * https://ndb.nal.usda.gov/ndb/foods/show/2305 ^ New Zealand Food Standards Code. Schedule 1: RDIs and ESADDIs. $ Australia New Zealand Food Standards Code. Schedule 4: Nutrition, health and related claims. ~ Australia New Zealand Food Standards Code - STANDARD 1:2.8 - Nutrition Information Requirements. 11 Health Benefits

IMMUNE FUNCTION & EYE HEALTH Some of the most important carotenoids for human The bioavailability of beta-carotene from papayas was health include beta-carotene, lycopene, lutein, approximately three times higher than that from carrots zeaxanthin and cryptoxanthin – all of which are found and tomatoes, while lycopene was approximately in papaya. Beta-carotene and beta-cryptoxanthin are 2.6 times more bioavailable from papayas than from especially important because the body converts these tomatoes. plant pigments into vitamin A, which is essential for healthy skin and mucus membranes, optimal immune function and good eye health. The beta-carotene and lycopene in papaya is 3 times more bioavailable than they are from carrots and tomatoes. The good news for papaya lovers is that it appears that the carotenoids in papaya are more bioavailable than from other rich foods, including tomatoes and carrots. In addition, the bioavailability of beta-cryptoxanthin from papayas was shown to be 2.9 and 2.3 times higher than An intervention study published in the British Journal that of the other papaya carotenoids beta-carotene and of Nutrition randomly assigned people to eat meals lycopene, respectively. Despite being a small study (n=16), containing raw carrots, tomatoes and papayas, each this research provides evidence that papaya represents a of which supplied equal amounts of beta-carotene valuable source of carotenoids. and lycopene.11 12

A HEALTHY GLOW Papaya provides many of the antioxidants and nutrients women following a high-carotenoid fruit and vegetable that are essential for healthy glowing skin, including diet compared to a diet with low-carotenoid fruits and 12 vitamin C, potassium, water and carotenoids. vegetables over a four week period.

Carotenoids accumulate in all layers of the skin and These findings support the body of evidence that contribute to skin colouration to provide a natural glow. has found papaya provided many of the antioxidants It has been reported that carotenoid skin colouration and nutrients like vitamin C, potassium, water and 14 is perceived by young adults to be more healthy and carotenoids that are essential for healthy glowing skin. attractive than tanning.12

Two recent intervention studies support the effect of carotenoid-rich fruit consumption in improving skin colour. In a study of 81 students from the University of Nottingham Malaysian campus, consumption of a carotenoid-rich smoothie changed skin colour. The researchers concluded that carotenoid-rich fruit smoothies may be a useful way to help people to increase their daily fruit and vegetable consumption while also providing benefits to appearance.13

In another study published in the Journal of the Academy of Nutrition and Dietetics, researchers found skin colour (defined as yellowness) and fasting blood carotenoid concentrations were significantly higher in

GET YOUR GLOW ON

• Papaya and papaw provides many of the antioxidants and nutrients essential for healthy glowing skin – vitamin C, carotenoids, potassium and water. • Papaya contains a unique antioxidant bundle – vitamin C and carotenoids – that can assist with skin elasticity, and form and repair skin cells. • Papaya and papaw’s vitamin C content helps with collagen production, for skin support and elasticity. • Papaya and papaw are rich in water, which is essential for healthy, glowing skin. 13

GUT HEALTH Papaya is a source of fibre, with one serve containing the colon, helping to maintain gut health. They also 12% of the daily target for adults and up to 25% of the act like a prebiotic and promote the growth of healthy target for children. It also has a high water content. bacteria in the gut,15-16 thereby helping to improve overall Both the fibre and water are important for keeping the health and wellbeing. Soluble fibre also helps lower digestive tract healthy and promoting regular laxation. cholesterol levels17 and stabilise blood levels.18

Papaya has both soluble and insoluble fibres – which In contrast, insoluble fibres reach the bowel undigested are both essential for healthy gut function. and play an important role in normalising large bowel function and preventing constipation.15 Insoluble Soluble fibres attract water and form a gel-like mass, fibre bulks up stools and speeds up the removal of which helps slow down digestion. They are generally waste through the gut making it easier to pass. They fermented by bacteria in the lower intestine and form also control and balance the pH (acidity) in the bowel, short-chain fatty acids such as butyrate, acetate and keeping the gut healthy.16 propionate, which act as an energy source for cells in

PAPAYA CONTAINS • Fibre and water, which are important for keeping you regular and the gut healthy. • Soluble fibre, which helps to slow down digestion. Soluble fibre is fermented in the gut and forms short-chain fatty acids that help maintain gut health. • Insoluble fibre, which reaches the bowel undigested. Insoluble fibre bulks up stools and speeds up the removal of waste, making it easier to pass. 14

PREGNANCY Before, during and after pregnancy, papaya’s essential research is only just discovering. Research published in nutrients and antioxidants can help mums promote 2018 found that the powerful antioxidant pyrroloquinoline baby’s growth and development. quinone (PQQ) found in papaya can halt or prevent the progression of fatty liver disease in offspring of mice fed A mother’s diet quality can change the development a high-fat Western-style diet. This concept is particularly of their offspring in ways that can influence the child interesting considering the growing body of evidence throughout their lifetime.19 suggesting that childhood health is influenced by maternal diet and the infant’s microbiome.21 Papaya is high in both folate and vitamin A – two nutrients that are essential to the healthy development of babies in early pregnancy. “Papaya is high in both folate Folate is important in pre-conception and throughout and vitamin A – two nutrients pregnancy. Studies have found that folic acid that are essential to the supplementation can prevent more than half of neural healthy development of 20 tube defects such as spina bifida and anencephaly. babies in early pregnancy.”

Additional vitamin A is required throughout pregnancy for both the growing baby and the mother. Papaya not only provides vitamin A, but also carotenoids such as beta- carotene and cryptoxanthin that convert to vitamin A in the body.

The antioxidants in papaya are likely to be operating in other beneficial ways for maternal and child health that

THE PERFECT PREGNANCY PARTNER

• Papaya is high in vitamin C, which can help promote a healthy immune system in babies. • Papaya is a great choice for mums-to-be because it contains more than a quarter of an adult’s daily folate requirements, which is essential for normal cell division and growth in pregnancy. • Papaya is a good choice during pregnancy to satisfy hunger being nutrient-rich, low in energy, low in fat and has a moderate GI. 15 References

1. https://www.totalwellbeingdiet.com/media/659795/fruit-vegetables- 17. Brown L, Rosner B, Willett WW, et al: Cholesterol-lowering effects of and-diet-score-april-2017.pdf : a meta-analysis. Am J Clin Nutr 1999; 69: 30 – 42. 2. National Health and Medical Research Council. Nutrient reference 18. Jackson KG, Taylor GRJ, Clohessy AM, et al. The effect of the daily values for Australia and New Zealand including recommended dietary intake of inulin fasting lipid, insulin and glucose concentrations in intakes. 2006. Available at URL http://www.nrv.gov.au. Accessed middle-aged men and women. Br J Nutr 1999; 82:23–30. March 2018. 19. Fleming TP, Eckert JJ & Denisenko O. The role of maternal nutrition 3. Fekete K et al. Effect of folate intake on health outcomes in pregnancy: during the periconceptional period and its effect on offspring a systematic review and meta-analysis on birth weight, placental phenotype. Adv Exp Med Biol 2017;104:87-105. weight and length of gestation. Nutr J 2012 Jan;11(75). 20. American Academy of Pediatrics. Folic acid for the prevention of 4. Joint WHO/FAO Expert Consultation on Diet Nutrition and the neural tube defects. Pediatrics 1999;104(2). Prevention of Chronic Diseases. Diet, nutrition and the prevention 21. Friedman J, Dobrinskikh E, et al. Pyrroloquinoline quinone of chronic diseases: report of a joint WHO/FAO expert consultation. prevents developmental programming of microbial dysbiosis and Geneva: 2003. macrophage polarization to attenuate liver fibrosis in offspring of 5. Lobo V, Patil A, et al. Free radicals, antioxidants and functional foods: obese mice. Hepatology Communications, 2018 March; 2(3):313- Impact on human health. Pharmacogn Rev 2010 Jul-Dec;4(8):118-126. 328. 6. Burri B. Beta-cryptoxanthin as source of vitamin A. Journal of the Science of Food and Agriculture. 2014 ;Jul.;95(9):1786-1794. 7. Story E, Kopec R, Schwart S et al. An update on the health effects of Disclaimers: tomato lycopene. Annu Rev Food Sci Technol 2010;1:doi:10/1146/ 1. Caitlin Reid has taken all reasonable steps to ensure that the annurev.food.102308.124120. information contained in this report is accurate at the time of 8. Stahl W, Junghams A, de Boer B et al. Carotenoid mixtures protect production. In some cases Caitlin Reid has relied on information multilamellar liposomes against oxidative damage: synergistic effects supplied by Bite Communications and Appetite Communication’s 2014 of lycopene and lutein. FEBS Lett. 1998 May;427(2):305-308. Papaya Health and Wellbeing Report. 9. Australia New Zealand Food Standards Code. Schedule 1: RDIs and 2. This report has been prepared in accordance with good professional ESADDIs. Available at URL https://www.legislation.gov.au/Details/ practice. No other warranty, expressed or implied is made as to the F2016C00186. Accessed March 2018 professional advice given in this report. 10. Australia New Zealand Food Standards Code. Schedule 4: Nutrition, 3. Caitlin Reid maintains no responsibility for the misrepresentation of health and related claims. Available at URL https://www.legislation. the results due to incorrect use of the information contained in this gov.au/Details/F2016C00189. Accessed March 2018. report. 11. Fiedor J and Burda K. Potential role of carotenoids as antioxidants in 4. This information should remain together and be read as a whole. human health and disease. Nutrients 2104 Feb; 6(2):466-488. 5. This information has been prepared solely for the benefit of Bite 12. Pezdirc K, Hutchesson M, Whitehead R et al. Fruit, vegetable and Communications. No liability is accepted by Caitlin Reid with respect dietary carotenoid intakes explain variation in skin colour in young to the use of this information by third parties. Caucasian women: a cross sectional study. Nutrients 2015;7(7):5800- 5815. 13. Tan K, Graf B, Mitra S et al. Daily consumption of a fruit and vegetable smoothie alters facial skin color. PLoS One. 2015 2017;10(7):e0133445. 14. Appetite Communications. Papaya - Health and Wellbeing Report 2014. 15. Slavin JL, Savarino V et al. A review of the role of soluble fibre in health with specific reference to dextrin. The Journal of International Medical Research 2009;37:1-17. 16. Gibson GR & Roberfield MB. Dietary modulation of the human colonic microbiotia: introducing the concept of prebiotics. J Nutr 1995;125:1401-1412. Connect with us:

AustralianPapaya www www.australianpapaya.com.au