Top 11 Benefits of Guava, Nutritional Facts, & Healthy Recipes
Guava, also known as “Amrood” in Hindi is round/oval and is filled with tiny hard seeds in the center. Believed to be a native of Central America, guava not only has a versatile inner and outer layer but also possesses a unique flavor and fragrance. It is hailed to be one of the best superfruits, due to the numerous health benefits it offers. A powerhouse of nutrients, Guava is rich in antioxidants, vitamin C & A, lycopene, calcium, manganese, and potassium. Besides, Guava is low in calories, high in fiber, and makes for a great addition to your everyday diet.
Table of Contents
Before we dive deeper, let’s take a look at what 1 cup of this green luscious fruit has to offer in terms of nutrients:
- Calories – 112
- Protein – 4.2 grams
- Fats – 1.6 grams
- Carbs – 23.6 grams
- Fiber – 8.9 grams
- Sugar- 14 grams
- Vitamin C – 377 Milligrams
Now that we have seen the nutritional information of this superfruit, are you wondering how it will support your health? Let’s take a look at its many health benefits in the section below:
11 Health Benefits of Guava
#1 Helps Build Immunity
Guavas are rich sources of Vitamin C and contain almost 4 times the vitamin C present in oranges. Vitamin C plays an important role in improving your immune system and protects you against common infections by killing bad bacteria and viruses. Also, Guava enhances iron absorption, thereby maintaining your body’s immunity levels and making you stronger.
#2 Diabetic-friendly Fruit
Guava is a good source of fiber and possesses a low Glycemic Index, making it diabetic friendly. How it helps is that – while the low Glycemic Index inhibits a sudden spike in sugar levels, the fiber content ensures the sugar levels are well regulated. Therefore, it is recommended to be one of the best fruit to be consumed by diabetics and for those looking to prevent diabetes.
#3 Keeps the heart hale and healthy
Guava contains high amounts of potassium and sodium which helps regulate high blood pressure in patients suffering from hypertension. According to a recent study, eating ripe guava before meals caused a decrease in blood pressure, a reduction in overall cholesterol, and an increase in “good” cholesterol by 8%. All these factors contribute to improved heart health.
#4 Helps in Treating Constipation
Guava contains high amounts of dietary fiber when compared to other fruits. One guava contains 12 percent of fiber intake making it highly beneficial for digestive health and healthy bowel movements. Also, guava seeds, when ingested whole or chewed, act as excellent laxatives.
#5 Aids weight loss
Guava is an excellent choice if you are looking to lose weight as it not only helps in regulating your metabolism but also makes sure your intake of proteins, fiber, and vitamins remain uncompromised. Moreover, guavas make for a very filling snack and keep you full for long.
#6 “Good for Brain” fruit
Apart from the many nutrients mentioned above, Guavas are also rich in vitamins such as B6 and B3, also known as pyridoxine and niacin respectively. These two vitamins help improve blood circulation to the brain, relax the nerves, and stimulate cognitive function.
Did you know?
Benefits of Guava are aplenty, but Guava leaves – contain more benefits than the fruit itself, according to several research studies. It is rich in phenolic compounds that have antibacterial effects, preventing one against infectious and parasitic diseases such as Staph and Candida (yeast) infections. Apart from keeping you safe from infectious diseases, Guava leaves are very helpful in relieving cough, cold, and work as a great home remedy for toothache, swollen gums, and oral ulcers.
#7 Improves skin health
If you are among the many looking to keep fine lines and wrinkles away from your face, then guava is THE go-to fruit. Guava is rich in antioxidants like carotene and lycopene, and vitamins such as A and C help protect the skin from various skin related issues. Consuming guava helps regain skin’s radiance and freshness, keeping away problems like discoloration, dark circles, redness, and acne. Additionally, the fruit also helps tone and tighten the facial muscles, thereby leaving your skin young and supple.
#8 Relieves stress
With magnesium present in the fruit, guava helps relax the muscles and nerves in the body. So, after a long day’s work or a tiring workout session, indulging in some guava will not only relieve you of stress but also give your system a good energy boost.
#9 Helpful During Pregnancy
With Guava being rich in folic acid and Vitamin B-9, it is widely recommended for pregnant women because it helps in developing the baby’s nervous system and protects the fetus from neurological disorders. The B-vitamin present in the fruit allows cells to divide and helps your body create DNA and genetic material for the fetus. Therefore, guava would be a great addition to your diet during pregnancy.
#10 Helps Reduce the risk of cancer
The presence of antioxidants such as lycopene, quercetin, vitamin C, and other polyphenols neutralize the body of free radicals and prevent the growth of cancerous cells. According to several studies, this fruit has shown results in reducing the risk of prostate cancer and also in inhibiting the growth of breast cancer cells.
#11 Improves eyesight/vision
Guava is well-known to boost vision health, after carrots. Due to the presence of vitamin A, it not only prevents the deterioration of eyesight but also helps improve it. In addition, it also protects one from developing cataracts and macular degeneration.
2 Best Nutritionist-approved Healthy Recipes using Guava
#1 Guava Yogurt Smoothie
- Guava chopped 1 cup
- Frozen banana slices – ½ cup
- Low-fat yogurt – ½ cup
- Ice cubes
- Blend all ingredients and serve chilled
- Guava and pomegranate salad
#2 Guava Pomegranate Salad
- Guava chopped 1 cup
- Pomegranate pearls 1 cup
- Roasted peanuts 1 tbsp
- Mint chopped 1 tbsp
- Dressing –
- Lime juice 1 tbsp
- Black salt – ¼ tsp
- Cumin powder – ¼ tsp
- Red chilli powder – ¼ tsp
- Chat masala – ¼ tsp
- Mix the ingredients for the dressing
- Combine the fruits, peanuts, mint and dressing in a bowl and mix well
Guava is one fruit, although highly underrated, offers several health benefits even our grandmothers would vouch for. Its unique taste, flavor, and fragrance sets it apart from other fruits. Its versatility in terms of the nutrients it offers makes it one of the best fruits to add to your everyday diet. It has been hailed to be a superfruit due to its richness in antioxidants, vitamins, and minerals that help in normalizing BP, sugar levels, heart conditions, and in also keeping skin healthy and hydrated. So, if you are looking for a fruit that will not only keep you healthy but provide you with all the required nutrients for proper functioning of your body, then search no more, for GUAVA is the answer to it all.
Frequently Asked Questions (FAQs)
A. One can include 1 to 2 guavas in a day, as mid day snacks, either in mid morning or evening.
A. 80 to 100 grams of guava is ideal as one portion in a day.
A. No, guava seeds have numerous health benefits because of its high fibre content such as relieving constipation, acidity as well as promoting satiety.
A. The high fibre in guava can cause loose motions and bloating if consumed in excess.
A. Any fruit such as guava is best consumed as a midday snack or can be added for breakfast as smoothie or in a salad as well.