Guava is a tropical fruit cultivated in many tropical and subtropical regions. The most commonly consumed guava species is Psidium guajava (apple guava). Botanically guavas are berries. Guava is a nutritional powerhouse packed with numerous health benefits from a powerhouse of antioxidants to a stress buster and immunity booster. It promotes heart health and aids digestion, guava is a versatile fruit revered for its health-boosting properties for centuries. It offers a range of advantages that makes a valuable addition to our diet.
Below are some nutrition facts per 100 gm of guava:
- Energy: 285 kJ (68 kcal)
- Carbohydrates: 14.32 g
- Sugars: 8.92 g
- Dietary fiber: 5.4 g
- Fat: 0.95 g
- Protein: 2.55 g
A brief about Guava’s nutritional profile:
- Rich in vitamins and minerals: it is renowned for its exceptional high vitamin C content. It even surpasses the citrus fruits like oranges in this aspect. It provides 200% of the recommended daily value per 100gm. Not only is it rich in vitamin C but it also contains a significant amount of Vitamin A, vitamin B complex, vitamin E. Guavas are a good source of minerals like potassium, magnesium, copper, calcium, iron, manganese, phosphorus and zinc.
- Rich in fiber: it is an excellent source of dietary fiber both with soluble and insoluble fiber. Hence it promotes good digestive health.
- Antioxidant properties: it is jam packed with antioxidants including lycopene, polyphenols and quercetin. These antioxidants neutralize the harmful free radicals in our body.
- Low in calories and fat: Guava is a low calorie and fat free fruit. It contains around 68 calories.
Here are some health benefits of guava –
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vitamin C in guava is a potent immunity booster. It promotes the production of white blood cells strengthening a crucial defending mechanism against infections and diseases.
Digestive Tract Health:
rich in high fiber it promotes gut health, aids in maintaining regular bowel movements, and prevents constipation. The soluble fiber in it helps in absorption of nutrients.
Fiber in guava makes you feel full for a longer period reducing the tendency of overeating. It also regulates blood sugar levels. Guava helps in controlling cravings and promotes weight loss.
As guava is low in cholesterol, saturated fat and high in potassium it helps regulate blood pressure reducing the risk of hypertension and heart diseases.
Antioxidant Properties and potential cancer prevention:
Rich in antioxidant content it fights the free radicals in the body. It reduces oxidative stress and the risk of chronic diseases including cancer. Lycopene is a potent antioxidant in guava, it has been associated with a reduced risk of cancer including prostate cancer.
Anti-inflammatory, anti-allergic, anti-microbial properties:
Phytochemicals and antioxidants possess anti-inflammatory properties that can help relieve inflammation in the body. Guava’s antimicrobial properties help fight infections caused by bacteria and fungi. The quercetin found in guava has the potential to manage allergic symptoms.
Vitamin A in guava plays a crucial role in maintaining good vision, its regular consumption may reduce the risk of eye disease like macular degeneration and cataracts.
SVit C promotes collagen production which provides elasticity, reduces the kin glow: Vitamin C and antioxidants contribute to radiant and healthy skin. signs of aging like fine lines and wrinkles.
Guavas fiber rich content and low glycemic index makes it beneficial for diabetes. It regulates blood sugar levels and improves overall glycemic control.
Folate for pregnancy:
Guava is a good source of vitamin B which is essential for pregnant women. Adequate intake of guava can reduce the risk of neural tube defects in infants.
FAQs about the Health Benefits of Guava
Ques : What is guava rich in ?
Guava is rich in antioxidants and Vitamin C
Ques : How is guava good for heart health?
Guava contains low cholesterol and saturated fats, also it contains high amounts of potassium which regulates blood pressure further reducing the risk of hypertension and heart diseases. Thus it is good for heart health.
Ques: Is guava suitable for people suffering from diabetes?
Yes, guava is beneficial for people with diabetes. It has a low glycemic index and is rich in dietary fiber, which regulates blood sugar. However, people with diabetes should consult their doctor for a personalized diet.
Ques: Different ways to incorporate guava into diet.
Guava can be incorporated into a diet in many ways. It can be consumed like fruit salad, or blended into smoothies, or guava juice, etc.
Ques: Are there any side effects of guava?
When consumed in a limited amount it is safe, but excessive consumption may lead to digestive discomfort. For any dietary restrictions, consult your healthcare professional for the right amount to be consumed.
Ques: Can guava be beneficial for weight loss?
Yes, guava supports weight loss efforts. The high fiber content in it helps you feel full for a longer time. In addition , guava is low in calorie and fat content making it a suitable choice to manage weight.
Guava is a delicious sweet tropical fruit with high nutritional value and health benefits. Its Vitamin C content – boosts immunity, while its fiber content supports digestion and weight loss mechanism. It is healthy for the heart as it is rich in antioxidants which prevents chronic diseases making it an ideal addition for diet. Guava leaf tea is also consumed for its potential healthy benefits.