Guava: Health Benefits, Nutrition, Uses
Health Benefits of Guava
Guava offers numerous health benefits. It may help manage blood sugar levels, protect heart health, relieve menstrual pain, regulate digestion, boost immunity, and aid in weight loss. Additionally, guava may improve skin health and provide relief from cough.
What is Guava?
Guava is a fruit grown in tropical and subtropical regions. The scientific name is Psidium guajava, and it belongs to the myrtle family (Myrtaceae). Originating in Mexico or Central America, guava is now popular in Asian countries and increasingly available in the US.
This seasonal fruit is round or pear-shaped. Its skin is green before ripening and turns light green, yellow, or maroon. The flesh can be white or deep pink, depending on the type, and contains small, hard seeds within its sweet pulp. Guava tastes like a mix between a pear and a strawberry.
Common types include apple guava, pineapple guava, strawberry guava, lemon guava, red Malaysian, Mexican cream, and red apple guava.
Nutrition Facts
Guavas, common, raw (per 100g):
- Water: 80.8g
- Energy: 68 calories
- Protein: 2.55g
- Fat: 0.95g
- Carbohydrates: 14.32g
- Fiber: 5.4g
- Sugars: 8.92g
- Calcium: 18mg
- Iron: 0.26mg
- Magnesium: 22mg
- Phosphorus: 40mg
- Potassium: 417mg
- Sodium: 2mg
- Vitamin C: 228.3mg
- Vitamin A: 31µg
- Vitamin E: 0.73mg
- Vitamin K: 2.6µg
- Lycopene: 5204µg
Guavas are nutrient-dense and low in calories, making them an excellent choice for a healthy diet.
Health Benefits
Antioxidant Properties: Rich in vitamin C, guava boosts immunity and defends against free radicals, helping prevent serious health issues.
Manage Blood Sugar Levels: Guava extracts can help prevent spikes in blood glucose and improve insulin resistance. Guava leaf tea is also beneficial for type 2 diabetes.
Protect Heart Health: Guava can help lower LDL (bad) cholesterol and increase HDL (good) cholesterol levels. Guava leaf extract may also help regulate blood pressure.
Improve Stomach Health: Guava treats digestive issues like diarrhea and dysentery. Its high fiber content and seeds act as excellent laxatives.
Provide Relief from Cough: Guava leaf extract has anti-cough and antimicrobial properties, providing relief from cough.
Reduce Menstrual Cramps: Guava leaf extract can reduce the intensity of menstrual cramps, sometimes more effectively than painkillers.
Aid in Weight Loss: Low in calories and high in fiber, guava makes a filling snack that can help with weight loss.
Improve Skin Health: Guava’s antimicrobial and anti-inflammatory properties help treat acne and improve skin health.
Improve Oral Health: Guava leaf extract can help reduce dental plaque.
Uses of Guava
You can consume guava in various ways:
- Eat it raw
- Juice it and drink as a beverage
- Slice it for toppings on ice cream
- Make jams and jellies
- Add to smoothies or salads
Can You Eat Guava Seeds?
Yes, guava seeds are edible and high in fiber, aiding digestion. You can also blend them into juice or smoothies.
Word of Caution
There are no known adverse effects of consuming guava and its supplements. However, high concentrations of guava extracts may not be suitable for pregnant or breastfeeding women. Consult your doctor before adding guava supplements to your diet.
