Experience how life-changing fruits can be, starting with guava’s flavor, quality, and health benefits!
The guava is a tropical fruit native to Mexico and Central America. It is known for its round or oval shape with thin and edible skin. There are green, yellow, and even pink guava, depending on the variety.
Inside the guava, you will see that it has creamy white flesh and small pink seeds that are safe to eat. The guava has a bright and sweet flavor coupled with a fresh aroma.
Unripe guava has a firm and almost tarty flavor, while ripe guava tends to be soft and juicy. Aside from its deliciousness, the guava is also one of the tastiest and healthiest fruits you can ever include in your diet.
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If you want to learn all about the guava, then you have come to the right place. Here, you will discover the many health benefits that the guava can give you!
Nutrition Facts
Did you know that you can get so many nutrients from a single guava? No matter what diet you’re in, you can trust that the nutritional value of the guava will only make your life better.
According to the Food Data Central, here are the top nutrients you can gain from fresh guava:
| Nutrient | Amount |
| Water | 44.4 grams |
| Calories | 37.4 calories |
| Protein | 1.4 grams |
| Carbohydrates | 7.86 grams |
| Fiber | 2.97 grams |
| Calcium | 9.9 milligrams |
| Magnesium | 12.1 milligrams |
| Potassium | 229 milligrams |
| Phosphorus | 22 milligrams |
| Vitamin C | 125 milligrams |
| Choline | 4.18 milligrams |
Calories
A cup of fresh guava only has about 122 calories. But note that the amount of calories depends on how small or large the guava is. Nevertheless, it can be one of the best fruits for a low-calorie diet.
Carbohydrates
For every cup of fresh guava, you get 23 grams of carbohydrates. These carbohydrates come from the guava’s glucose and sucrose. I’m sure you’ll find guava a good carbohydrate source.
Fiber
Can you believe that 244 grams of guava can give you nine grams of fiber? Because of its fiber content, you can trust that the guava can improve your digestion and gut health.
With all of these nutrients in one fruit, you can never go wrong with including the guava in your diet.
Vitamins and Minerals
Give your body a good dose of essential vitamins and minerals with the guava fruit in your meals. Every bite will certainly improve your diet beyond what you can imagine.
- Vitamin C
- Vitamin A
- Potassium
- Calcium
- Sodium
- Carotene
- Lycopene
- Vitamin K
Your diet will surely improve how you eat, live, and enjoy!
Plant Compounds
Equally important in guava are the plant compounds that add to how healthy it is for you. The plant compounds in guava are caffeic, coumaric, and ellagic acid.
- Caffeic: Because of the caffeic, the guava gains anti-inflammatory, antimicrobial, and anti-cancer properties. It is also a potent antioxidant to keep your heart and brain healthy.
- Coumaric: Get more of the guava’s coumaric acid because it is a powerful antioxidant that protects your body from free radicals and oxidative stress. It also has good effects on the liver and skin.
- Ellagic acid: Aside from the antioxidant activity of the ellagic acid, it is also responsible for the anti-diabetic effects on your blood sugar levels. Having more ellagic acid in your body can also nourish your skin.
Include more guava in your diet and see how much help the plant compounds can impact your health!
Health Benefits of Guava
For the most awaited part, here are the health benefits of guava:
Boosts the immunity
Given the numerous nutrients in the guava, you can expect that it can boost immunity effectively. Guava is one of the richest sources of vitamin C, so it can help you fight against infections and viruses.
According to Healthline, one guava has twice the amount of vitamin C as an orange. The other antioxidants in the guava also play important roles in producing collagen for your skin, tissues, and organs.
Promotes weight loss
There are several ways that the guava can help you maintain your weight. For one, it is low in calories compared to other fruits. It is also a good source of fiber that can make you feel full to reduce calorie intake.
Guava also has a high water content, which can prevent overeating. Healthify Me suggests adding guava to your diet for a filling yet low-calorie snack!
Improves heart health
One of the most important nutrients for your heart is potassium, and guava is rich in potassium. Potassium regulates your blood pressure and relaxes your blood vessel walls, reducing your heart disease risk.
Moreover, the fiber in guava can reduce cholesterol in the bloodstream. PharmEasy also found that eating guava can increase good cholesterol in the body.
Reduces the risk of cancer
Lycopene, one of the nutrients in guava, is a powerful antioxidant known for its potential to reduce the risk of certain cancers, like prostate cancer. The fiber from guava also helps eliminate waste to prevent colorectal cancer.
A study in Life revealed that an extract from guava seeds can also inhibit the growth of prostate cancer cells. Guava’s anti-inflammatory properties also make it effective in reducing the risk of cancer.
Lessens stress
What makes guava one of the best stress-relieving fruits? First, vitamin C fights against free radicals that cause stress in the body. It also has magnesium, which will make stress management easier for you.
Just Made mentioned that magnesium in guava can reduce anxiety levels and put you in a better mood. It is also a natural relaxant that makes you feel calm and comfortable.
Regulates blood sugar
I love that guava has a low glycemic index, which means it won’t cause a rapid spike in blood sugar levels. The fruit’s soluble fiber content also improves insulin sensitivity over time.
An article by the Miami Herald wrote that fresh guava can be a suitable snack for diabetics. Now, you can enjoy a delicious fruit without worrying about your blood sugar levels.
Nourishes the skin
Eat guava regularly to take better care of your skin. The vitamin C in guava produces more collagen, which improves skin elasticity and firmness.
The antioxidants from this fruit can also eliminate free radicals to repair damaged cells and prevent premature aging. Research by World Scientific revealed that guava leaf extract can kill acne-causing bacteria, too.
Relieves digestive disorders
Do you want to relieve digestive discomfort and gastrointestinal pain? The guava is the perfect fruit to go. It has soluble and insoluble fiber that prevents constipation and regular bowel movements.
Guava also has prebiotics that can increase the healthy bacteria in your gut. According to WebMD, the fiber makes passing stool easier, easing diarrhea, indigestion, and other disorders.
Sharpens eyes
If you want to keep your eyes clear and healthy, you should eat guava more often. The vitamin C in guava is effective in maintaining the blood vessels in your eyes.
Guava also prevents age-related eye diseases like macular degeneration and cataracts. The Joint Chiropractic shared that vitamin A from this fruit can also protect your retinas.
Indeed, eating guava is fantastic for your appetite and even better for your overall health!
Ripening Process
Whether ripe or unripe, the guava can be a valuable part of your diet!
It is perfectly safe to eat an unripe guava. It can be an enjoyable fruit, especially if you like sour fruits better than sweet fruits. When unripe, guavas have a firm texture and are also less juicy.
If you prefer ripe guava, you need to buy one that has a pleasant aroma and yields a bit of pressure. Don’t buy guava that feels too firm to the touch. Check if the guava has a yellowish-green color, too.
Ensure the guava skin is smooth and free from soft spots and molds. I also suggest buying guava that feels heavy for its size, especially if you want it to be juicy.
To ripen a guava, place it in a paper bag with a ripe banana or apple. The ethylene gas from the banana or apple can speed up the ripening process. Keep the paper bag away from sunlight and check regularly.
Once you have ripe guava, enjoy it with your favorite drinks and juices for a healthy meal!
Side Effects
Even if the guava is highly nutritious, you must monitor your intake. Eating too much guava can expose you to side effects such as the following:
- Itching – an urge to scratch your skin
- Hives – itchy welts or spots and blotches
- Gastrointestinal distress – pain and discomfort in digestion
- Bloating – feeling full in the belly
- Constipation – problem passing stool
- Diarrhea – loose and watery bowel movements
- High blood sugar – spikes in blood sugar levels
- Latex fruit syndrome – allergic reaction to latex
The general recommendation is one to two servings of guava per day. Balance your diet with other fruits and vegetables that can supply you with other vitamins and minerals!
Conclusion
Do you love the health benefits of guava as much as you enjoy its flavor and quality?
Whenever you eat guava, you can be sure that you’re satisfying your appetite and taking better care of your health. Include this fruit in your diet and see how much it can benefit you.
Here’s a recap of the health benefits of guava:
- Relieves digestive disorders
- Reduces the risk of cancer
- Boosts the immunity
- Improves heart health
- Promotes weight loss
- Sharpens eyes
- Lessens stress
- Nourishes the skin
- Regulates blood sugar
One to two servings of guava in a day is already enough to balance your diet. Use it for your drinks and dishes to upgrade your diet!
Suggested Recipes
There are so many recipes you can do with the guava.
One of the best ways to enjoy guava is to eat it fresh. Simply wash it, peel it, and slice it for a nutritious snack. Aside from fresh eating, you can blend the fruit and make a smoothie that goes with any dish.
Your fruit salad will also taste so much better when you add some guava slices. If you want to make salsa, combine the guava with berries, kiwi, spinach, and other ingredients.
I also suggest incorporating the guava in baked dishes, desserts, and even juices to make your meals healthier. How do you plan on incorporating guava into your diet?
Frequently Asked Questions
What happens if we eat guava daily?
Eating a guava a day can give you lots of benefits. For instance, you have stronger immunity, better digestion, and a lower risk of chronic diseases. It also helps maintain blood sugar levels while giving you many antioxidants and nutrients.
What are the 10 benefits of guava?
Guava has more than ten benefits because it is truly rich in vitamins and minerals. It benefits digestion, immunity, heart, eyes, mood, skin, heart, and overall health!
Is guava good for the kidneys?
Yes, it is good for your kidneys. Guava is low in potassium which makes it a good option for people with kidney disease. Its vitamin C content can also reduce inflammation, while its water content can help keep your kidneys healthy.
Why is guava a superfood?
Guava is a superfood because it contains numerous beneficial nutrients for your health. From the vitamin C alone, you can already tell it has good health effects. It also has lots of fiber, antioxidants, vitamins, and minerals.
