Guava guava psidium It is a tropical fruit with a yellowish-green peel that is native to Central America. Guava It was first sold in the Florida market in 1847 and between 1948 and 1969. It is believed that the Portuguese introduced the fruit to India in the early 17th century. Fruit is a health powerhouse being a rich source of vitamin C, vitamin A, potassium, manganese and antioxidants. Guava is also low in calories and rich in protein and fiber. Minerals such as zinc, calcium, and iron are present in smaller amounts as well. The seeds and rind of the fruit are supposed to be just as nutritious as the flesh of the fruit.
One of the main threats to the growth of this fruit is that a sudden drop in temperature can cause guava trees to die.
Guava nutritional facts
Guava is said to be great for boosting immunity in general. Apart from that, it helps in managing diabetes and promoting heart health. It is also said to aid in weight loss and have anti-aging properties. Guava is also said to help treat various types of cancer.
Guava is called the queen of the fruit due to its medicinal properties and abilities. Guava is a great source of vitamin C and fiber that act as antioxidants. These antioxidants are very useful in reducing or stopping the harmful effects of oxidation.
Here are some nutritional facts about guava:
- Guava contains 21% Vitamin A which helps lighten your skin and maintains mucous membranes.
- It contains 20% folic acid which works well for pregnant women and prevents neural tube damage.
- The lycopene in pink guava is beneficial for protecting the skin from ultraviolet (UV) rays as well as preventing prostate cancer.
- Guava has a higher proportion of potassium than bananas and this helps in regulating high blood pressure.
- Guava also contains vitamin B5 which makes up 9% of the recommended daily intake and vitamin B6 sufficient for 8% of the recommended daily intake.
According to the USDA, 100 grams of raw guavas contain:
- 68 calories
- 14.32 g carbs
- 8.92 grams of sugars
- 18 grams of calcium
- 0.95 g of fat
- 2.55 grams of protein
- 5.4 grams of dietary fiber
- 22 g of magnesium (6% of the recommended daily intake)
- 40g phosphorous (6% of the RDI)
- 417 mg potassium (9% of the RDI)
- 228.3 mg of Vitamin C (275% of the RDI)
- 624 IU of Vitamin A
Guavas are generally eaten fresh. It can be consumed raw or made into drinks.
Guava has great medicinal benefits, but it should be consumed in maximum limits. Guava contains fructose, which may harm your health if consumed in large quantities. Eating a large number of guavas is also associated with coughs and colds, and may also cause acidity.
Health benefits of guava
- Helps manage blood sugarGuava has a high fiber and glycemic index content which helps prevent the development of diabetes. The fiber content regulates blood sugar levels from a spike, while a high glycemic index also limits a spike in blood sugar. Guava leaf extract has properties that improve blood sugar levels and help control blood sugar in the long term. It also helps manage insulin resistance. It has been observed that drinking guava leaf tea after meals reduces the rise in blood sugar by reducing glucose uptake. The leaves also inhibit several enzymes that convert carbohydrates into glucose during digestion, which may be beneficial for people with type 2 diabetes.
- Helps regulate blood pressureTaking guava leaf extract may help lower high blood pressure. A 2016 test-tube study found that the extract had an antihypertensive effect in the tissues of mice, meaning it may have the ability to lower blood pressure. This effect may be due to the antioxidant properties of the leaf extract. Antioxidants may lower blood pressure by helping to widen blood vessels.
The magnesium in the fruit helps relax the muscles and nerves as well as the blood vessels in the body. Guava is definitely useful for relaxing muscles, fighting stress and giving the system a good boost of energy.
- Strengthens immunityGuava is one of the richest dietary sources of vitamin C. 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 infection and disease. It is also said to have an antimicrobial effect, helping to kill microorganisms harmful to the body.
- Reduces the risk of cancerGuava 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 the high levels of powerful antioxidants that prevent free radicals from damaging cells, which have been observed to be one of the main causes of cancer. A test-tube study published by the National Institutes of Health found that guava leaf oil was four times more effective at stopping the growth of cancer cells than some cancer drugs.
- good for skinThe antioxidants in guava may help protect the skin from damage and slow the aging process, thus preventing the formation of wrinkles, and guava leaf extract may help treat acne when applied directly to your 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 healthGuavas are an excellent source of dietary fiber, so eating more guavas may help with healthy bowel movement and prevent constipation. Just one guava can provide 12% of the recommended daily intake of fiber. Additionally, guava leaf extract may benefit digestive health. Studies show that it may reduce the severity and duration of diarrhea. Several studies have also shown that guava leaf extract is antimicrobial. This means that it can neutralize harmful microbes in your gut that can cause diarrhea
- Helps with heart healthMany scientists believe that the high levels of antioxidants and vitamins in guava leaves may help protect your heart from damage caused by free radicals. The high levels of potassium and soluble fiber in guava are also thought to contribute to better heart health. Guava leaf extract has been linked to lower blood pressure, lower bad LDL cholesterol, and higher “good” HDL cholesterol. Since high blood pressure and high levels of bad cholesterol are linked to an increased risk of heart disease and stroke, taking guava leaf extract can lead to valuable benefits.
- Helps lose weightWith just 37 calories in one fruit and 12% of your recommended daily fiber intake, guava is a filling, filling, and low-calorie snack. Unlike some other low-calorie snacks, it is full of vitamins and minerals so that the body does not lose important nutrients. Guavas are full of fiber and low in calories, which means they may help keep you feeling full and aid weight loss. Guava leaf extract also has the ability to inhibit various enzymes that convert carbohydrates into glucose, thus promoting weight loss.
- Helps manage PMS symptoms: Many women experience dysmenorrhea – symptoms of painful menstrual periods, such as stomach cramps. However, there is some evidence that guava leaf extract might reduce the severity of menstrual cramp pain. A National Institutes of Health study of 197 women with painful symptoms found that taking 6 mg of guava leaf extract daily reduced pain intensity. It appears to be stronger than some painkillers. This is a very useful health benefit of guava.
Guava tea recipe
Since guava leaves have many health benefits as discussed in the article above, it is a good idea to consume the extract a few times a week. However, since ingesting the direct extract may not be great, below is a simple recipe for making tea from guava leaves. The following recipe serves one.
- Wash four large fresh guava leaves well.
- Heat a cup of water in a pan and add the guava leaves to it.
- Let it boil for five to eight minutes.
- Drain the leaves and squeeze half a lemon into the water.
- Add some honey to taste.
- Mix it well.