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11 Important Benefits Of Guava Fruit + Guava Nutrition Facts

11 Important Benefits Of Guava Fruit + Guava Nutrition Facts October 22, 2018

Guava is a common fruit. It is available at your nearest market. It looks simple. You can simply bite into it and relish its taste. Nothing out of the ordinary.

Or is it? The fruit is replete with antioxidants and other nutrients like vitamin C and lycopene. It is a powerhouse of fiber too. Eating a guava a day can do more good to you than you can ever think of. How? Keep reading, and you will know.

Why Guava?

For this, we need to take a look at its nutritional profile.

Calorie Information
Amounts Per Selected Serving%DV
Calories112(469 kJ)6%
From Carbohydrate84.9(355 kJ)
From Fat13.1(54.8 kJ)
From Protein14.1(59.0 kJ)
From Alcohol0.0(0.0 kJ)
Carbohydrates
Amounts Per Selected Serving%DV
Total Carbohydrate23.6 g8%
Dietary Fiber8.9 g36%
Starch0.0 g
Sugars14.7 g
Protein & Amino Acids
Amounts Per Selected Serving%DV
Protein4.2 g8%
Vitamins
Amounts Per Selected Serving%DV
Vitamin A1030 IU21%
Vitamin C377 mg628%
Vitamin D~~
Vitamin E (Alpha Tocopherol)1.2 mg6%
Vitamin K4.3 mcg5%
Thiamin0.1 mg7%
Riboflavin0.1 mg4%
Niacin1.8 mg9%
Vitamin B60.2 mg9%
Folate80.8 mcg20%
Vitamin B120.0 mcg0%
Pantothenic Acid0.7 mg7%
Choline12.5 mg
Betaine~
Minerals
Amounts Per Selected Serving%DV
Calcium29.7 mg3%
Iron0.4 mg2%
Magnesium36.3 mg9%
Phosphorus66.0 mg7%
Potassium688 mg20%
Sodium3.3 mg0%
Zinc0.4 mg3%
Copper0.4 mg19%
Manganese0.2 mg12%
Selenium1.0 mcg1%
Fluoride~

Just one guava contains 126 mg of vitamin C, which meets a whopping 209% percent of your daily recommended values. The fruit also contains 229 mg of potassium, 343 IU of vitamin A, and 27 mcg of folate.

There are other nutrients as well – all of which are reason enough for you to start including guavas in your diet right away. And if you are looking for more reasons, here are some superb ways this fruit can benefit you.

What Are The Benefits Of Guava?

  1. Guava Boosts Your Immunity
  2. Protects Your Heart
  3. Helps In Managing Diabetes
  4. Protects You From Cancer
  5. May Promote Weight Loss
  6. Guava Boosts Your Digestive Health
  7. Improves Your Vision
  8. Can Relieve Menstrual Symptoms
  9. Is Beneficial During Pregnancy
  10. Can Ease Your Stress
  11. Improves Your Skin Health

1. Guava Boosts Your Immunity

Guava is replete with vitamin C. In fact, it offers a lot more of the vitamin than a similar amount of oranges. Hundreds of studies tell us how vitamin C can help boost immunity and fight disease-causing pathogens (1). So, if an incessant cold or cough is bothering you, simply grab a guava.

You don’t have to worry about the excess vitamin in the fruit. Vitamin C is water-soluble, and the extra is not stored in the body. It is flushed out through urine.

Growing research tells us that vitamin C also protects your body’s cells from damage, thereby averting serious diseases like arthritis, cancer, and heart disease. Just ensure you have the fruit ripe – as that is when it contains the most vitamin C (2).

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2. Protects Your Heart

Protects Your Heart Pinit

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As guava is a rich source of dietary fiber, it is a must-have if you want to take care of your heart. The fiber lowers bad cholesterol, which can contribute to heart disease. Even the high potassium levels in the fruit help – potassium lowers blood pressure.

The polysaccharides (a type of carbohydrate) in guava leaves act as antioxidants and fight oxidative stress (3). Oxidative stress, as we know, can create chaos in your body’s system – and the heart is one organ that is quite vulnerable to it.

Guava leaves, when used as tea, also prevent atherosclerosis (4).

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3. Helps You Manage Diabetes

The fiber in the fruit comes to the rescue again. Fiber can lower blood sugar levels. It can also prevent constipation, which is a common problem faced by individuals who have diabetes.

An Indian study tells how guava (without the peel) can help in lowering blood sugar and blood cholesterol levels – thereby cutting the risk of diabetes (5).

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4. Protects You From Cancer

The antioxidants lycopene and vitamin C fight free radicals, which can cause cancer. These antioxidants also prevent the proliferation of cancer cells (6). Guavas are especially powerful in aiding the treatment of cancers of the breast and prostate.

Apart from antioxidants, guavas also contain fiber that prevents hemorrhoids and colon cancer.

Guava leaves can also be of help here. Studies conducted on guava leaf extracts found them to be potent enough to stave off cancer, thanks to the presence of therapeutic compounds (7).

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5. May Promote Weight Loss

Though research is ongoing, the possible weight loss properties of guava can be attributed to its fiber content. Also, it is comparatively low in calories. You sure can make it a part of your weight loss diet.

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6. Guava Boosts Your Digestive Health

Guava Boosts Your Digestive Health Pinit

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Given that guavas are an excellent source of dietary fiber, they preserve digestive health. One guava can give you 12% of the RDA of fiber (8). Some sources suggest that the leaves of the fruit are good at treating nausea and vomiting.

Medical literature also tells us how guava can treat diarrhea, thanks to its antimicrobial and antispasmodic properties. This is especially true with the extracts of the fruit and the leaves (9).

Guava’s antimicrobial properties can also fight the harmful gut microbes and prevent digestive infections, diarrhea being the most common of those (10).

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7. Improves Your Vision

The vitamin A in guava boosts vision. This nutrient is known to cut down the risk of cataracts and macular degeneration. The abundant vitamin C in the fruit also contributes to better vision (11).

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8. Can Relieve Menstrual Symptoms

In a study, 197 women with painful dysmenorrhea (painful menstruation) found relief after taking 6 mg/day of a drug containing guava extracts (12).

Another South African study reveals the spasmolytic effects of guava leaf extract. The extract was found to relieve cramps of smooth muscle–like that of the uterus (13).

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9. Are Beneficial During Pregnancy

Guava is a good source of folate, a nutrient quite crucial during pregnancy. Numerous studies show how this nutrient prevents birth defects in the baby – especially those associated with the baby’s brain and spinal cord (14).

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10. Can Ease Your Stress

The magnesium in the fruit bags the credit here. Magnesium is known to relax the body’s nerves and muscles, and this can ease stress. Studies also suggest that magnesium may help relieve anxiety in individuals (15).

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11. Improves Your Skin Health

The antioxidants in guava can protect your skin from damage and delay signs of aging (16). The abundance of vitamins A and C contribute here – especially vitamin C, which enhances skin firmness.

Guava extract’s antimicrobial properties also help treat acne as they are effective in eliminating the bacteria that cause acne (17).

The fruit ain’t as simple as it seems, right? The benefits speak for themselves. And in fact, guava is one of those foods that has almost no side effects. Only that you need to take a little extra care during pregnancy and breastfeeding – don’t eat too many of them! Just 1 to 2 guavas should do.

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Conclusion

One of the simplest of fruits, but one of the most nutritious – that’s guava for you. Start eating guava today – you’ll have everything to gain!

And tell us how this post has helped you. Just leave a comment in the box below.

Expert’s Answers For Readers’ Questions

Is it okay to eat the guava seeds?

Yes. You can eat the guava seeds.

Can you eat guava on an empty stomach?

Not recommended. Fruits with tough fibers, like guava, can slow down your digestive system. Don’t have guavas first thing in the morning.

Why are some guavas pink and some white?

Pink guava contains carotenoids, the very same pigments that give tomatoes and carrots their distinct color. White guavas don’t contain the carotenoids.

What is guava called in different languages?

Guava is called goyave in French, guayaba in Spanish, and amrood in Hindi.

References

  1. Vitamin C and immune function”. Medizinische Monatsschrift für Pharmazeuten, US National Library of Medicine.
  2. Variation in antioxidant attributes at…”. MDPI
  3. Protective effects of polysaccharides…”. International Journal of Biological Macromolecules, US National Library of Medicine.
  4. Inhibition of leukocyte-type…”. Food Chemistry, Science Direct.
  5. Effect of guava in blood glucose and…”. Journal of Clinical and Diagnostical Research, US National Library of Medicine.
  6. The Potential Role of Lycopene for the Prevention..”. International Journal of Molecular Sciences, US National Library of Medicine.
  7. A hexane fraction of guava leaves…”. Journal of Medicinal Food, US National Library of Medicine.
  8. Guavas, common, raw…”. SELFNutritionData.
  9. Psidium guajava: a review of its traditional uses…”.
    Journal of Ethnopharmacology, US National Library of Medicine.
  10. In vitro anti-rotavirus activity of some medicinal…”. Journal of Ethnopharmacology, US National Library of Medicine.
  11. Guava benefits”. Hickory, North Carolina, USA.
  12. Effect of a Psidii guajavae folium extract…”. Journal of Ethnopharmacology, US National Library of Medicine.
  13. Spasmolytic effect of Psidium guajava…”. Journal of Smooth Muscle Research, US National Library of Medicine.
  14. Folic acid and pregnancy”. WebMD.
  15. The effects of magnesium supplementation…”. Nutrients, US National Library of Medicine.
  16. Role of antioxidants in the skin…”. Journal of Dermatological Science, US National Library of Medicine.
  17. The antimicrobial activities of Psidium guajava…”. The American journal of Chinese medicine, US National Library of Medicine.
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