Is Papaya Good for You?

PHOTO: GETTY IMAGES

Papaya is an appealing tropical fruit with sweet-tasting, orange-hued flesh and edible black seeds that have a delicious, peppery flavor. Commonly grown in Mexico and Central America, this fruit is widely consumed by people who live in Southeast Asia and South America, as well as tourists vacationing in tropical locations. Read on to discover the many potential health benefits of papaya and why you should include more of it in your diet.

What Is Papaya?

The papaya may not be the first item you add to your grocery cart when browsing the produce section. But this flavorful, oval-shaped fruit is a must-try if you're looking for a new sweet treat that's natural and nutritious.

Papaya (Carica papaya)—known as "pawpaw" in Australia and other parts of the world—belongs to the Caricaceae family. The Caricaceae family is a group of flowering plants found primarily in tropical locations, such as Central and South America and Africa, per a 2017 review published in Frontiers. Spanish invaders took seeds of this plump, juicy fruit, native to Central America, and planted them throughout the Caribbean and South America. Dutch and Portuguese colonists then brought papaya overseas to Africa and Asia, where it became a staple in their cultural cuisines.

Botanically, the papaya is a berry that grows on large trees that can reach over 10 feet in height, per the USDA. The Environmental Working Group included papaya on its 2022 "Clean Fifteen" shopper's guide, meaning that even conventional (i.e. non-organic) papayas contain low levels of pesticide residues.

Papaya Nutrition

A 1-cup (145-gram) serving of raw papaya contains, per the USDA:

• Calories: 43
• Protein: 0.5 grams
• Fat: 0.3 grams
• Carbohydrate: 11 grams
• Fiber: 2 grams
• Vitamin C: 61 milligrams
• Potassium: 182 milligrams

Health Benefits of Papaya

"Like many tropical fruits, papaya has a great nutritional profile," says Sarah Schlichter, M.P.H., RDN, a registered dietitian at Bucket List Tummy. "Papaya is high in immune-helper nutrients, like vitamins A and C, with one medium papaya providing more than the daily recommended amount of vitamin C and nearly one-third of the daily recommended amount of vitamin A. Papaya also offers a slew of antioxidants that can help manage oxidative stress in the body and promote overall health."

Besides an excellent nutritional profile, papaya may offer these health benefits:

Strengthens Your Immune System

As Schlichter mentions above, papaya is rich in vitamin C, a water-soluble nutrient with a laundry list of health benefits. Vitamin C (ascorbic acid) is an antioxidant that bolsters your immune system, fends off illness and infections, and supports wound healing, per the National Institutes of Health. In addition, vitamin C encourages collagen production to keep your nails, skin, hair and joints healthy.

One serving of papaya delivers more than half the recommended daily allowance of vitamin C, which is 75 milligrams a day for women and 90 milligrams a day for men.

May Lower Cancer Risk

A 2021 literature review published in Antioxidants concluded that diets rich in vitamin C from fruits and vegetables could play a critical role in cancer prevention and therapy. Since papaya is high in vitamin C, it possesses antioxidant properties that help prevent free radical damage and oxidative stress to your body's cells, which can form cancer-causing compounds. Additionally, papaya flesh gets its vibrant orange hue from a phytonutrient called lycopene, which has anti-cancer properties, per 2021 research published in Molecules.

Improves Your Digestion

Staying hydrated and getting enough fiber are two essential criteria for optimal digestion. Considering that up to 88% of papaya is water, eating papaya is a great way to enhance digestion, alleviate constipation and reduce bloating. Also, papaya's fiber content promotes regular bowel movements, a critical component for healthy digestion and lowering colon cancer risk.

May Reduce Inflammation

Papaya contains an enzyme called papain that inhibits your body's production of cytokines—a protein group released during inflammation. Chronic inflammation wreaks havoc on your health by increasing your risk of disease. According to a review published in Biology in 2021, Carica papaya extracts offer several health benefits, including protection against inflammation, aging, cancer and chronic disease.

Potential Side Effects

"Eating too many seeds may cause digestive discomfort for some, so slowly adding them to your diet may be more agreeable," says Schlichter. Also, according to the American College of Allergy, Asthma & Immunology, people with a latex allergy should avoid papaya due to potential cross-reactivity. Furthermore, the enzyme papain found in unripe papaya can cause respiratory allergies, including asthma, per a 2016 case published in Allergy, Asthma & Immunology Research.

Tips for Enjoying Papaya

Schlichter offers tips for enjoying this delicious tropical fruit. "Papaya flesh is sweet and juicy and can be enjoyed scooped out of the skin as 'melon balls.' It's a great salad topping and a nice tropical addition to smoothies. Papaya can also be grilled or added to kebabs in the summer."

The Bottom Line

Papaya is a mouthwatering tropical fruit you should include in your grocery cart whenever possible. It delivers more than just a burst of juicy flavor by packing a nutritional punch that can lower inflammation, enhance digestion, strengthen your immune system and reduce your risk of chronic disease, including cancer. Check out these Healthy Papaya Recipes to get more "pawpaw" in your life. -eatingwell.com

Can the Olympic kit faux pas bring shame to our beloved country?

 

Letter to editor

For the past week or so, our Paris Olympics 2024 official kit has hogged the limelight more than any other world headlines. But for all the wrong reason.

Netizens were quick to condemn the Malaysian contingent’s official sports attire introduced by the Olympic Council of Malaysia (OCM) for being ugly and uninspiring.

Thereafter, Youth and Sports Minister Hannah Yeoh had announced that it will not be used in the Paris Olympics opening ceremony.

Finally, after all the brouhaha, the OCM unveiled a much fiercer design with the yellow and black tiger stripes seen prominently.

In the past, we have seen all kinds of designs paraded at the Olympics, from the Jalur Gemilang, blue and white stripe to the red and white and fierce black and yellow tiger stripes representating our “Malaysia Boleh” spirit.

But the fashion faux paux launched together with dull mannequins last week had sent shockwaves of condemnation from the netizens.

In fact, some government officials even had the audacity to defend the attire, saying that winning the gold medal is more important than attire.

The world is watching

As a brand expert for over 30 years and a fashionista, here is my humble opinion. When you are competing in the international sports, you are carrying your country’s image. Everything you do, wear and behave will be scrutinised.

In other words, you are the brand ambassador to your country.

Hence, the sports attire design is considered a packaging design. If the design look awkward, the country’s image is compromised.

Although medals should be the yardstick of success of a country for sports, we should not take the importance of the sports attire design for granted.

Remember how the late Florence Griffith-Joyner (Flo-Jo) made heads turn when she broke the Olympics record donning her own special track fashion back in the 80s?

Different hooded track suits, colourful nails and hairdo. She made the world take notice of women’s track and field back then.

And in the 1972 Olympics, no Canadians won Gold but their Olympic team made headlines with their wide collars, plumed hat and polka dots sports attire.

Not forgetting, US figure skater Debi Thomas broke barriers when she ditched away the skirt and donned a fancy sequined jumpsuit instead.

On the other hand, Michael Johnson perhaps scored some brownie points running on a pair of Golden Shoes in the 1996 Olympics.

There are many more ground-breaking examples of how sports attire re-define a nation’s pride.

As a fashionista, I find the Olympic attire launched last week a no-brainer, slip shoddy piece of work.

At least, with the new fiercer tiger-striped attire, let us put the matter to rest. Take this mistake as a lesson well learnt and move on.

For those who are quick to dismiss the importance of the said sports attire, remember the world is watching us. Don’t make our country a laughingstock. Listen to the rakyat. We are definitely behind our sportsmen and women. Malaysia Boleh! 

Francis Yip Hon Cheng is a fashionista and a multiple award-winning lifestyle writer and creative director. He is also the CEO of Franciswriter Dot Com and guest lecturer in The One Academy.

The views expressed are solely of the author and do not necessarily reflect those of MMKtT.

- Focus Malaysia

House arrest: Court to decide whether Najib can initiate judicial review

Najib Abdul Razak will know today whether he can proceed with his court challenge over the government’s alleged refusal to implement a supplementary royal order for the remainder of his six-year jail term to be served as house arrest.

The Kuala Lumpur High Court is set to deliver a decision over the former prime minister’s application for leave to commence judicial review that relied on the existence of the alleged royal addendum accompanying a main order that discounted his jail term and fine.

Judge Amarjeet Singh will determine whether the former finance minister's judicial review application is not frivolous or vexatious, and deserves to be subjected to a full hearing of its merits.

Najib’s legal bid is backed by affidavits with Deputy Prime Minister Ahmad Zahid Hamidi and Pahang Menteri Besar Wan Rosdy Wan Ismail’s affirmation.

Zahid claimed that he was shown a copy of the alleged royal addendum by International Trade and Industry Minister Tengku Zafrul Abdul Aziz, via the latter’s mobile phone during a meeting on Jan 30.

Wan Rosdy claimed that Zafrul informed him about the purported royal document on the same day and that they had discussed it later that day during a meeting with Zahid.

Pahang Menteri Besar Wan Rosdy Wan Ismail

Najib has also cited Prime Minister Anwar Ibrahim’s speech at a PKR special convention in April to strengthen his contention on the alleged supplementary royal order.

In the speech, Anwar reportedly said that the federal government will not question the authority of the Yang di-Pertuan Agong to decide on the issue and that the king has the final say as the Pardons Board chairperson.

Judicial review application

On April 1, while serving jail time at the Kajang prison over the RM42 million SRC International corruption case, Najib filed the judicial review leave application.

Najib’s judicial review targeted seven respondents, including the federal government, the home minister, the attorney-general, and the Pardons Board for Kuala Lumpur, Labuan and Putrajaya.

The former Pekan MP is seeking a court order to compel the respondents to confirm this alleged addendum, which was purportedly issued on the same day as the main royal order on Jan 29.

Najib also seeks a court order to compel the respondents to “forthwith remove the applicant from Kajang prison facility to his known residences in Kuala Lumpur, where the applicant would continue to serve his imprisonment sentence under house arrest”.

He also seeks a mandamus order to compel the respondents to provide the original version of the royal addendum, costs, and any other relief deemed fit by the court.

Najib claimed that his rights had been adversely affected and infringed upon by the respondents in ignoring his inquiries over the alleged royal addendum.

He claimed that the respondents’ disregard of his request constituted a direct intrusion of his basic rights under the Federal Constitution and also amounted to direct contempt of the Agong.

Najib further alleged that the respondents are trying to conceal the existence of the alleged royal addendum.

Law firm Shafee & Co represented Najib while the Attorney-General’s Chambers acted for the respondents. - Mkini