The guava benefits are many! Guava is an incredibly nutritious fruit that offers a wide range of health benefits. Though it is often overshadowed by other tropical fruits, such as mangoes and pineapples, guava is actually a nutritional powerhouse.
Rich in vitamins C and A, as well as fiber and antioxidants, guava can help to boost immunity, improve digestion, and even fight cancer. And, thanks to its relatively low sugar content, it is a great choice for people with diabetes or who are watching their sugar intake. Whether you enjoy it fresh, juiced, or in a smoothie, adding guava to your diet is a delicious way to boost your health.
What Is Guava?
Guava is a tropical fruit that originated in Central America. The fruit is round or oval, and typically measures between three and six inches in diameter. The skin of guava can be thin or thick, and the flesh can range from white to pink to red. Guavas are often eaten fresh, but they can also be used in jams, jellies, and pies. Guavas are an excellent source of vitamins C and A, as well as dietary fiber. In addition, guavas contain a compound that has been shown to have anticancer properties.
Types of guava
There are a variety of guava types available, each with its own unique flavor and appearance.
- Strawberry Guava is a fruit that tastes like strawberry and is available during summer.
- Lemon Guava is a variety is small, has a lemon-like taste, and grows in subtropical climates.
- Tropical white guavas are the largest type of guava, with white flesh and a sweet taste.
- Pineapple guavas are smaller than tropical white guavas, with greenish-yellow skin and pink flesh. The fruit is ideal for desserts and other dishes.
- Sweet White Indonesian Guava is a fruit tree that originated in Indonesia and has large, round fruits with pinkish cream flesh and yellow-green peels.
- Red Indian guavas are the smallest type of guava, with red skin and white flesh. They have a sweet-scented odor.
Guava nutrition facts
Though often overshadowed by other tropical fruits, guavas are a nutritionally dense fruit that offer a variety of health benefits. Native to Mexico, Central America, and northern South America, guavas have a long history of being used as a traditional remedy for diarrhea, nausea, and other digestive issues. They are an excellent source of vitamins A and C, as well as fiber and potassium.
They also contain antioxidants that can help to protect against cell damage. While fresh guavas are the best way to enjoy all of these benefits, they can also be found in bottled juices, powders, and supplements. For those looking to add a nutritional boost to their diet, guavas are a delicious and convenient way to do so.
100 grams of fresh guava contain the following nutrients:
- 68 calories
- 14.3 grams carbohydrates
- 0.4 grams fat
- 2.5 grams protein
- 5.4 grams fiber
- 228 milligrams Vitamin C (304% of RDI)
- 417 milligrams potassium (16% of RDI)
- 624 IU Vitamin Α (13% of RDI)
- 49 micrograms Vitamin B9 – folate (12% of RDI)
- 0.45 milligrams Vitamin B5 – pantothenic acid (9% of RDI)
- 0.1 milligrams Vitamin B6 (8% of RDI)
- 0.15 milligrams manganese (8% of RDI)
- 1.08 milligrams Vitamin B3 – niacin (8% of RDI)
- 22 milligrams magnesium (7% of RDI)
- 40 milligrams phosphorus (6% of RDI)
- 0.07 milligram Vitamin B1 – thiamin (5% of RDI)
- 0.73 milligrams vitamin E (5% of RDI)
- 0.04 milligrams Vitamin B2 – riboflavin (4% of RDI)
- 0.26 milligrams iron (3% of RDI for men, 1% of RDI for women)
- 0.23 milligrams copper (3% of RDI)
- 0.23 milligrams zinc (3% of RDI)
- 2.6 micrograms Vitamin K (3% of RDI)
- 18 milligrams calcium (2% of RDI)
- 2 milligrams Sodium (>1% of RDI)
- 0.6 micrograms Selenium (1% of RDI)
- 374 micrograms Carotene, beta
Health Benefits of Guava
Guava is a good source of vitamins A and C, as well as fiber and antioxidants. Research has shown that consuming guava can offer a number of health benefits. For example, guava may boost the immune system, regulate blood pressure, stabilize blood sugar levels, and help treat diarrhea.
Additionally, guava may reduce inflammation, protect against fatty buildup in arteries, and possess antimicrobial properties. Furthermore, guava may support male fertility. Thus, consuming this delicious fruit may provide a variety of health benefits.
1. Helps Boost Fertility and it is beneficial during pregnancy
Guava is not only delicious but also packed with nutrients that are beneficial for both men and women. This tropical fruit is rich in vitamins C and A, as well as antioxidants and fiber. For men, these nutrients help to increase sperm count and motility. For women, they can improve egg quality and support reproductive health. This is due to the carotene that it contains.
Guava is also thought to be beneficial during pregnancy. The high levels of vitamin C and folate can help to prevent birth defects, and the antioxidants may help to reduce the risk of pre-eclampsia. Vitamin C also helps to produce progesterone, a hormone necessary for a healthy pregnancy.
Also, the leaves of the guava fruit have been found to improve sperm count and motility in an animal model from Nigeria. While more research is needed, there is no doubt that guava is a nutritious fruit that could support a healthy pregnancy.
2. High amounts of dietary fiber that may boost digestive health
One of the most impressive health benefits of guava is its high fiber content. In fact, just one cup of guava contains over 20% of the recommended daily intake of dietary fiber. This important nutrient helps to keep the digestive system running smoothly and can even help to prevent constipation and other intestinal problems. What’s more, the fiber in guava can also help to lower cholesterol levels and keep blood sugar levels under control. So, if you are looking for a delicious way to improve your digestive health, add some guava to your diet today!
3. Improves blood pressure
Guava is a tropical fruit that is rich in nutrients, including potassium. Potassium is a mineral that helps to regulate blood pressure. Studies have shown that people who consume more potassium are less likely to develop high blood pressure. Furthermore, potassium can help lowering blood pressure in people who already have hypertension.
In addition, guava has long been used as a traditional remedy for hypertension, and recent studies have shown that it can be effective in reducing blood pressure. Guava leaf extract contains compounds that can relax the smooth muscle cells of the blood vessels(expand blood vessels), which helps to reduce blood pressure. In addition, taking guava leaf extract can help to increase blood circulation and reduce plaque formation in the arteries. These effects have been seen in both animal and human studies.
4. Lowers blood sugar and manages diabetes
Guava leaf has been used in traditional folk medicine to reverse diabetes naturally in East Asia and other areas. Guava leaf extract could help lowering blood sugar levels while also improving glucose metabolism, based on animal models. Fiber-rich guava fruit is a healthy snack for those with type 2 diabetes.
Traditional folk medicine practitioners have long used guava leaves to manage and reverse diabetes in patients in East Asia and beyond. Animal studies suggest that guava leaf extract may help lower blood sugar levels while also boosting glucose metabolism. If you’re looking for a fiber-filled snack that can help regulate blood sugar levels, consider adding some fresh guava fruit to your diet.
5. Good to Control Diarrhea
Diarrhea can be a very unpleasant condition, causing cramping, dehydration, and electrolyte imbalance. It can also lead to more serious problems if it is not treated promptly. Fortunately, there are many effective treatments available, including guava. Guava is a fruit that is native to tropical regions and has potent antimicrobial and astringent properties.
These properties make it an effective treatment for diarrhea, as they help to control the growth of harmful bacteria and reduce inflammation. Research has shown that guava is particularly effective against diarrhea caused by Shigella, Vibrio cholerae, and Salmonella enterica. In addition, guava leaves have been shown to be effective against rotavirus, a common cause of diarrhea in children. When taken regularly, guava can help to prevent diarrhea and keep the digestive system healthy.
6. Rich in antioxidants
Guava is a tropical fruit that is rich in antioxidants and other nutrients. These nutrients can help to protect the body against damage from free radicals, which are known to contribute to the development of various chronic diseases. The high antioxidant properties of guava also makes it a valuable food for supporting immunity and preventing illness.
In addition, the fruit’s high fiber content helps to promote digestive health, while the vitamins and minerals present promote overall wellness.
7. Effective in cough and cold by reducing Inflammation
Guava is effective in reducing inflammation, which in turn can help to treat colds and coughs effectively. Several studies have shown that guava leaf extracts decrease cough rates in mice. Additionally, guava leaf extract contains flavonoids, which are antioxidants that help the body to eliminate free radicals. This is beneficial as inflammation is at the core of most illnesses and diseases.
Extract of guava is especially effective against coughing; a water extract was shown to reduce nasal coughs in rats and pigs. Therefore, by incorporating guava into your diet, you can help to ease infection symptoms and improve overall health.
8. Helps Protect Your Heart
The heart is a vital organ that pumps blood throughout the body. It is important to take care of your heart to prevent cardiovascular diseases such as heart attacks and strokes. Guava is a fruit that contains many nutrients that are beneficial for the heart. Fiber lowers cholesterol and helps to prevent heart problems.
The polysaccharides in guava are antioxidants that help to fight oxidative stress, which may be the major reason for heart failure. Guava may also decrease low cholesterol levels and help to reduce blood pressure. The potassium in guava helps to lower blood pressure and the leaves of the guava plant contain antioxidants that help to combat the effects of oxidative stress. Eating guava, or drinking guava juice, is a simple and delicious way to help protect your heart.
9. May promote weight loss
Guava is low in calories and fat, and it is a good source of fiber. According to some research, the high fiber content of guava may help to promote weight loss. Fiber helps to keep you feeling full after eating, and it also slows down the absorption of sugar into the blood. Guava may promote weight loss by helping to reduce appetite and regulate blood sugar levels.
10. Eating Guava helps in boosting immunity
According to research, eating guava can help boost immunity. Guava is high in vitamin C, which is known to boost immune response and fight pathogen infections. Vitamin C is also known to protect the body from damage caused by free radicals, which increases the chances that some severe illnesses are caused by them.
Furthermore, Vitamin C levels have been shown to increase with fruit maturity. Therefore, eating ripe guavas can help improve your overall health and immunity.
11. May ease your stress
Guava is used in medicinal purposes to combat stress because it has a high magnesium level. Magnesium may ease muscle tension by relaxing muscle tissue. Guava also contains tryptophan, which helps the body produce serotonin. This neurotransmitter has a calming effect on the body and mind.
In addition, guavas are rich in antioxidants, which can help protect the body from the damaging effects of stress. While more research is needed to confirm the stress-relieving benefits of guava, this fruit may be a helpful addition to your diet if you’re looking for ways to reduce stress.
12. Protect skin from wrinkles and premature aging
Guava is rich in antioxidants, which are substances that protect cells from damage. These antioxidants can help to prevent wrinkles and premature aging by protecting the skin from free radicals. Additionally, guavas are a good source of vitamins C and E, which are both essential for healthy skin. Vitamin C helps to boost collagen production, while vitamin E provides moisture and prevents dryness. In addition, they contain lycopene, a substance that has been shown to protect against sun damage.
Furthermore, guava leaf extract may even help treat acne when applied directly to your skin. It has been shown in studies to be effective at eliminating acne-causing bacteria due to its anti-inflammatory and antibacterial properties.
To use guava leaves for your skin, you can make a DIY face mask by blending the leaves into a paste and applying it to your face for 20 minutes. You can also add a few drops of guava leaf oil to your favorite lotion or moisturizer.
For all these reasons, incorporating guava into your skincare routine can help to keep your skin looking its best.
13. May relieve tooth pain
Guava leaves have antimicrobial, anti-inflammatory properties, and neuropathic qualities which can relieve toothaches. Guava leaf extracts contain tannins, saponins, and flavonoids which work together to reduce inflammation and kill bacteria. Tannins also help to soothe nerve endings, providing relief from pain. It is possible to help treat periodontological diseases.
Guava fruits provide an excellent source of nutrition. A single guava fruit contains Vitamin C, dietary fiber, folic acid, copper, and manganese. It has several nutritional benefits at a good amount. Guava fruit can also be helpful in relieving tooth pain. The astringent properties of guava help to reduce inflammation and promote healing. Vitamin C helps to boost the immune system, helping the body fight infection.
14. May reduce cancer risk by fighting cancer cell growth
Guava fruit contains high levels of lycopene, a potent antioxidant. This carotenoid has been shown to inhibit the growth of multiple types of cancer cells, making it an important tool in the fight against cancer. Increased consumption of lycopene has been linked to a reduced risk of prostate cancer, according to one study.
Furthermore, studies indicate that lycopene intake can impede the growth and metastasis of lung cancer cells. These findings suggest that incorporating guava into your diet could help to reduce your risk of developing cancer.
15. Guava benefits the brain and may stimulate cognitive function
Guava is a natural food with benefits for mental health. The fruit contains high levels of vitamins B6 and B3, which are essential for cognitive function. Vitamin B6 helps to prevent cognitive decline, depressive disorders, Alzheimer’s disease, and mental retardation. On the other hand Vitamin B3 and Vitamin A can enhance neurodegenerative processes and reduce neurodegenerative diseases in humans and cats.
In addition to its vitamins, guava also contains antioxidants and phytochemicals that protect the brain from damage. The fruit is also thought to stimulate the growth of new brain cells. With so many benefits for the brain, guava is a natural food that is worth incorporating into your diet.
16. May relieve menstrual symptoms
Guava leaf extract has been shown to provide relief from menstrual symptoms, including cramps and pain. In a study of women with primary dysmenorrhea, those who took guava leaf extract experienced a significant reduction in symptoms compared to those who took a placebo. Additionally, the extract was found to be safe and well-tolerated by the participants. These findings suggest that guava leaf extract may be an effective natural remedy for relieving menstrual cramps.
17. Has powerful antibacterial and antifungal properties
Guava leaves have shown potential in studies as antimicrobial agents against bacteria and fungi. In one study, it was noted that guava leaf extract could be helpful in treating conditions such as cough, diarrhea, and oral ulcers. Other studies have found that guava leaf may have antibacterial activity against diarrhea, in instances where antibiotics are not available.
The leaves are also purported to have topical benefits for wound healing and treatment of skin ulcers. Folk medicine suggests crushing the leaves and applying them directly to the affected area. Guava leaf’s antifungal and antibacterial properties may offer a natural remedy for some common ailments. More research is warranted to explore its potential clinical applications.
When it’s best?
Guava is a tropical fruit that grows best in warm, humid climates. In the northern hemisphere, guava is typically harvested between June and September. However, the exact timing of the harvest will depend on the variety of guava and the local climate. For example, early-season varieties of guava may be ready to harvest as early as May in warm regions, while late-season varieties may not be ready to harvest until October in cooler regions.
If you’re after something that’s sweet and juicy, then you’ll want to wait until the fruit is ripe. However, if you’re looking for something that’s tart and full of flavor, then you may want to pick the fruit while it’s still green. In general, guavas are ripe when they’re soft to the touch and give off a fragrant aroma. However, the taste is the best indicator of ripeness, so be sure to give the fruit a try before you buy it. With a little trial and error, you’ll soon be able to tell when guava is at its peak of perfection.
What to look for when buying Guava?
When buying Guava, there are several things you should take into consideration in order to get the best possible fruit. First, you should make sure that the Guava is a deep green color with no brown spots. The skin of the fruit should also be firm to the touch.
Another indication of a ripe Guava is a slightly soft flesh. You should avoid any fruit that is hard or mushy. Once you have selected a ripe Guava, take it home and store it in a cool, dark place. Ripe Guavas will only last for a few days, so be sure to eat them as soon as possible for the best flavor.
How to store Guava?
Guava is a tropical fruit that is rich in vitamins and antioxidants. Though it is commonly eaten fresh, guava can also be enjoyed in cooked dishes or processed into juice. If you have an abundance of fresh guava, you may want to preserve it for later use. The best way to store guava is to wash the fruit and cut it into slices or chunks. Placed in an airtight container and stored in the fridge.
Guava can also be frozen, though this may cause the flesh to become mushy when thawed. For the longest shelf life, guava can be canned or made into jam. When stored properly, fresh guava will last for a few days, while canned or frozen guava will last for several months.
Guava is a tropical fruit that is grown in many parts of the world. The fruit has a thick skin that can be either green, yellow, or pink. Underneath the skin is a fleshy pulp that is full of seeds. Guava is often eaten fresh, but it can also be made into juices, jams, and pies. The fruit can be eaten with the skin on or off. To remove the skin, simply cut the guava in half and use a spoon to scoop out the flesh. The seeds can be removed by pressing on the pulp until they pop out. Guava can be enjoyed as is or combined with other fruits in a salad or smoothie.
Healthy Guava recipes
1. Guava and Coconut Smoothie bowl: Start your day with this refreshing and tropical smoothie bowl! Simply combine 1 cup of chopped guava, 1/2 cup of coconut milk, 1/2 cup of yogurt, and 1 tablespoon of honey in a blender and blend until smooth. Top with shredded coconut, diced mango, and chia seeds.
2. Guava Chicken: This flavorful dish is perfect for a summer BBQ! Simply grill chicken breasts and top with a guava salsa made by mixing chopped guava, diced onion, diced tomatoes, jalapeño peppers, lime juice, and salt to taste. Serve with grilled corn on the cob and enjoy!
3. Guava Cheesecake: This delicious dessert is sure to impress! Begin by making a graham cracker crust then top with a cheesecake filling made with cream cheese, sugar, eggs, and pureed guava. Bake in the oven then chill before serving. Top with whipped cream and enjoy!
4. Guava leaf tea: Guava leaves can be used to make a delicious and healthy herbal tea! Simply steep dried guava leaves in hot water for about five minutes then remove and enjoy. Guava leaf tea is said to be helpful in treating stomachaches, diarrhea, and nausea.
Guava is a delicious and nutritious fruit that can be enjoyed in many different ways.
What are the side effects of eating Guava?
There are no significant side effects of eating guava. Although, if you experience any negative side effects after eating guava, it is best to reduce your intake or avoid the fruit altogether.
Guava is an excellent source of vitamins and minerals, including Vitamin C, potassium, and fiber. It also contains a variety of phytonutrients that can offer health benefits. For example, the lycopene in guava has been linked to a reduced risk of heart disease, while the antioxidants may help to protect against cancer. Guavas are also a low-sugar fruit, making them a great choice for people with diabetes. Overall, guava is a nutritious fruit that can offer many health benefits.
By NutriWins team