guavas Psidium guajava They are tropical fruits with yellowish-green skins that are indigenous to Central America. Guava it was first sold on the Florida market in 1847 and between 1948 and 1969. The fruit is believed to have been introduced to India by the Portuguese in the early 17th century. The fruit is considered a health powerhouse as it is a rich source of vitamin C, vitamin A, potassium, manganese, and antioxidants. Guavas are also low in calories and high in protein and fiber. Minerals like zinc, calcium, and iron are also present in smaller amounts. The seeds and skin of the fruit are supposed to be as nutritious as the pulp of the fruit.
One of the main threats to the growth of this fruit is that a sudden drop in temperature can cause the death of guava trees.
Guava Nutrition Facts
Guavas are said to be great for boosting immunity in general. Aside from that, they help control diabetes and promote good heart health. They are also said to help with weight loss and have anti-aging properties. Guavas are also said to help with different types of cancer.
Guava is called the queen of fruits due to its properties and medical capabilities. Guava is a great source of vitamin C and fibers that act as antioxidants. These antioxidants are very useful in reducing or stopping the harmful effects related to oxidation.
Here are some nutritional facts about guava:
- Guava contains 21% vitamin A which helps brighten the skin and maintains the mucous membranes.
- Contains 20% folate which works well for pregnant women and prevents neural tube damage.
- The lycopene found in pink guavas is good for protecting the skin against ultraviolet (UV) rays and also prevents prostate cancer.
- Guavas have a higher potassium content than bananas and this helps regulate high blood pressure.
- Guavas also contain vitamin B5 which constitutes 9% of the recommended daily intake and enough vitamin B6 for 8% of the recommended daily intake.
According to the United States Department of Agriculture, 100 grams of raw guava contains:
- 68 calories
- 14.32 g of carbohydrates
- 8.92 g of sugars
- 18g calcium
- 0.95g fat
- 2.55g protein
- 5.4g of dietary fiber
- 22 g of magnesium (6% of the recommended daily intake)
- 40 g of phosphorus (6% of the recommended daily intake)
- 417 mg of potassium (9% of the recommended daily intake)
- 228.3 mg of vitamin C (275% of the recommended daily intake)
- 624 international units of vitamin A
Guavas are usually eaten fresh. They can be eaten raw or made into beverages.
Guava has great medicinal benefits, but it should be consumed within the limit. Guava contains fructose, which can be harmful to health if consumed in large quantities. Consuming large amounts of guavas has also been associated with coughs and the common cold, as well as potentially causing heartburn.
Guava Health Benefits
- Helps control blood sugar.: Guava has a high fiber content and glycemic index that helps prevent the development of diabetes. The fiber content regulates blood sugar levels from spiking, while a higher glycemic index also restricts blood sugar from spiking. Guava leaf extract has properties that improve blood sugar levels and help control blood sugar in the long term. It also helps control insulin resistance. Drinking guava leaf tea after meals has been seen to reduce blood sugar spikes by moderating glucose absorption. The leaves also inhibit several enzymes that convert carbohydrates to glucose during digestion, which would be helpful for people with type 2 diabetes mellitus.
- Helps regulate blood pressure: Consuming guava leaf extract can help reduce high blood pressure. A 2016 test-tube study found that the extract had an antihypertensive effect on the tissues of rats, meaning it may have the potential to lower blood pressure. This effect may be due to the antioxidant properties of the leaf extract. Antioxidants can lower blood pressure by helping to expand blood vessels.
The magnesium present in the fruit helps relax the muscles and nerves as well as the blood vessels in the body. Guava is certainly helpful in relaxing muscles, combating stress, and giving the system a nice boost of energy. - boosts immunity: Guavas are one of the richest food sources of vitamin C. In fact, one guava provides about twice the Reference Daily Intake (DRI) for vitamin C. This is nearly twice the amount you would get from eating an orange. This is one of the main health benefits of guava. The level of vitamin C in the body is inversely proportional to the risk of infections and diseases. It is also said to have an antimicrobial effect and helps kill microorganisms that are harmful to the body.
- Lowers the risk of cancer: Guava leaf extract has been shown to have an anti-cancer effect. Test-tube and animal studies show that guava extract can prevent and even stop the growth of cancer cells. This is likely due to high levels of powerful antioxidants that prevent free radicals from damaging cells, which has been pinpointed as a major cause of cancer. A test-tube study published by NIH found that guava leaf oil was four times more effective at stopping the growth of cancer cells than certain anticancer drugs.
- good for the skin: The antioxidants present in guava can help protect the skin from damage and slow down its aging process, thus preventing the formation of wrinkles. Guava leaf extract can even help treat acne when applied directly to the skin. Test-tube studies have found guava leaf extract to be effective in killing acne-causing bacteria, likely due to its antimicrobial and anti-inflammatory properties.
- Helps with digestive health.: Guavas are an excellent source of dietary fiber, therefore, eating more guavas can help you have a healthy bowel movement and prevent constipation. A single guava can provide 12% of the recommended daily intake of fiber. Additionally, guava leaf extract may benefit digestive health. Studies suggest that it can reduce the intensity and duration of diarrhea. Several studies have also shown guava leaf extract to be antimicrobial. This means that it can neutralize harmful microbes in the gut that can cause diarrhea.
- Helps with heart health.: Many scientists believe that the high levels of antioxidants and vitamins in guava leaves may help protect your heart from free radical damage. The higher levels of potassium and soluble fiber in guavas are also thought to contribute to better heart health. Guava leaf extract has been linked to lower blood pressure, a decrease in “bad” LDL cholesterol, and an increase in “good” HDL cholesterol. Since high blood pressure and high LDL cholesterol levels are linked to an increased risk of heart disease and stroke, taking guava leaf extract may have valuable benefits.
- Helps with weight loss.: With only 37 calories in one fruit and 12% of the recommended daily intake of fiber, guavas are a filling and low-calorie snack. Unlike other low-calorie snacks, they are packed with vitamins and minerals so your body doesn’t lose important nutrients. Guavas are full of fiber and low in calories, which means they can help you feel full and aid in weight loss. Guava leaf extract also has the ability to inhibit different enzymes that convert carbohydrates into glucose, thus promoting weight loss.
- Helps control menstruation symptoms.: Many women experience dysmenorrhea, painful symptoms of menstruation, such as stomach cramps. However, there is some evidence that guava leaf extract may reduce the pain intensity of menstrual cramps. An NIH study of 197 women who experienced painful symptoms found that taking 6 mg of guava leaf extract daily resulted in a reduction in pain intensity. It seemed to be even more powerful than some painkillers. This is a very useful health benefit of guava.
Guava Tea Recipe
Since guava leaf has many health benefits, as mentioned in the previous article, it is a good idea to consume the extract several times a week. However, since consuming the direct extract may not taste great, here is a simple recipe for making guava leaf tea. The following recipe serves one.
- Wash four large fresh guava leaves well.
- Heat a cup of water in a saucepan and add guava leaves to it.
- Let it boil for five to eight minutes.
- Strain the leaves and squeeze half a lemon into the water.
- Add a little honey to taste.
- Mix it well.
- Enjoy!
