Nutritional Benefits of Guava - A Complete Guide

Nutritional Profile and Health Benefits of Guava

Guava trees are common in tropical and subtropical countries, especially India. This oval green (yellow- when ripe) fruit is also common in Central America, Mexico, and the Caribbean. Some call guava fruit sand plum. This vibrant fruit is a powerhouse of nutrients that can benefit your health in many ways. Many opine that guavas are more nutritious than apples! 

Let us learn more about this fruit before scouting its health benefits.

What is Guava?

Guava is a tropical fruit that particularly grows in dry and humid climates. It is actually a berry and has two types of flesh – white and pink. India is the major producer of guava, covering more than 45% of the global yield.

The scientific name of common guava is Psidium guajava. It has a sweet tropical flavour with a texture crunchier than pears. You will be surprised to know that its leaves are brewed with tears and enjoyed as a delicacy. The oldest evidence of guava cultivation dates back to 2500 BC.

It is a power fruit packed with vital nutrients you must add to your daily diet.

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Nutrient Profile of Guava

Guava is alkaline in nature (approximately pH 7.07). Surprisingly, it can prevent microbial growth. Here is a concise table of nutrients present in a raw guava fruit.

These guava nutrition facts suggest that it is a great source of Vitamin C and an excellent immunity booster. It also has a high amount of dietary fibre that promotes digestive health. Let us scout its health benefits in detail.

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Health Benefits of Guava You Should Not Ignore

Guava is more than a fruit! Here is how it can contribute to better health.

Blood Sugar Control

Guava fruit and leaves can enhance insulin sensitivity. Its high dietary fibre content does not let blood sugar levels spike. Eating this fruit with skin slows down glucose absorption and keeps you full. Hence, its hypoglycaemic effect increases glucose tolerance and benefits diabetic patients.

Cardiovascular Health

Ripe guava is an excellent dietary component that can help reduce blood pressure. In fact, it may help reduce the bad cholesterol (LDL) and triglyceride levels in the blood. Vice versa, it may increase the good cholesterol (HDL) levels and remove vascular blocks. Such actions sum up to elevate your cardiovascular health.

Immunity Booster

This magic fruit is an impressive source of Vitamin C. It can replenish up to 139% of the daily requirement of this vitamin. Vitamin C is a crucial antioxidant that elevates immunity. It also protects us from illnesses and infections.

Weight Management

100 grams of this tropical berry packs only 68 kcal and 5.4 grams of dietary fibre. Eating this fruit will keep you full. You can snack on it to avoid hunger pangs for hours. This level of satiety helps you control your calorie intake and appetite. Hence, guava calories are what you need if you are watching your weight.

Digestive Health

Again, its fibre content is what you need to maintain your gut health. You can eat this fruit on an empty stomach and will not feel discomfort. This fruit is capable of neutralising excess stomach acid and stops bloating. Its fibre promotes smooth bowel movement, too. Its leaves have antimicrobial properties and can help alleviate diarrhoea by neutralising gut microbes.

Protection from Oxidative Stress

Guava fruit packs a punch of antioxidants. Its Vitamin C alone can reduce oxidative stress by neutralising free radicals. Its phytonutrients protect organs and tissues from oxidative damage. Hence, this fruit can help delay inflammation considerably.

May have Anticancer Properties

Guava leaf extracts have potential glycosides that show anticancer properties. Research suggests that fresh guava leaf extracts can be an excellent prototype for developing new anticancer drugs. Its glycoside has shown 99.64% efficiency in eliminating cancer cells.

Skin Health

Vitamin C in guava promotes collagen synthesis. This is one of the guava benefits that regular eaters enjoy. This antioxidant saves your skin from harmful UV radiation and slows down the signs of ageing.

Phytochemicals that Boost Your Health

Kaempferol and quercetin, two bioactive phytochemicals of guava, have significant anti-diabetic and antifungal properties. These bioactive compounds also display anticancer properties. Hence, guava is a miracle fruit that takes care of your overall health.

Also Read: Grade 1 Fatty Liver

Side Effects of Guava - Are There Any? 

We have learned the benefits of this common tropical berry. You will be surprised to know that this fruit has no serious side effects. You can safely eat this fruit in moderation daily. However, eating this fruit in large proportions may lead to digestive issues.

Too much fibre in your system will lead to delayed digestion and abdominal discomfort. This fruit is non-allergenic and can be consumed by kids and adults safely.

How to Eat Guava?

Learn how to eat a guava to enjoy its health benefits.

● Eat it raw (green). Slice it like an apple and enjoy its delicious flesh with salt, pepper, and chilli seasonings. You may get rid of the seeds as they are hard and not easy to digest.
● Make smoothies, salads, and popsicles with ripe guavas.
● Make baked goods like cookies, muffins, breads, and cakes with guavas.
● Eat guava jam with bread.

This is how you can enjoy the delicacy of this marvellous fruit!

Eat Guava Every Day and Gain from its Nutritional Benefits

Enjoy the benefits of guava by eating it raw or ripe. This tropical wonder supports your gut health, boosts immunity, and protects your tissues and organs. It is a healthy snack you can enjoy before or after workout sessions. Be at the top of your health by adding guava fruit to your daily diet.