Did you know Guava is one of the fruits known for its unique taste? Yes! Guava is loaded with nutrients such as vitamin C, lycopene, antioxidants and fibre that give this fruit a wide range of health benefits. Though texture-wise, guavas are pretty similar to pears, Guavas have a little more crunch. The leaves and the fleshy part of the fruit are edible, and these fruits grow in humid heat or dry areas.
Guavas are called Koyyapazham in Tamil, Perakka in Malayalam, Jamapandu in Telugu, Seebe in Kannada, Amrood in Hindi, Jamrukh in Gujarati, Peroo in Marathi. This article has discussed the benefits of eating Guava for your body in detail.
Is Guava Good for Health?
Guavas are beneficial fruits for our health as they are loaded with nutrients. These fruits are cultivated all around the globe. The consumption of Guavas seasonally will be advantageous for our body. Guava benefits include improving vision, promoting women’s fertility, improving brain and nerve function, controlling diabetes, regulating blood pressure, and many more. Not only fruit but Guava leaves also can tackle common cold and cough.
Nutritional Value of Guava (Amrood):
Here is the nutritional profile of 100 grams serving of Guava:
- 68 kcal.
- 14.32 grams carbohydrates.
- 8.92 grams sugar.
- 5.4 grams fibre.
- 2.55 grams protein.
- 0.95 grams fat.
- 23.5% DV of Vitamin C.
- 12% DV of Folate.
- 9% DV of Pantothenic acid.
- 9% DV of Potassium.
- Guavas also contain a trace amount of zinc, iron, calcium, Vitamins A and K.
Excellent Benefits of Eating Guava (Amrood):
Guava is a seasonal fruit packed with nutrients that can benefit your health. We have presented you with the list of all the benefits associated with including Guava in your diet. Let us go through them here:
1. Eating Guava Helps in Boosting Immunity:
The high amounts of Vitamin C in Guava can boost immunity. According to studies, Vitamin C helps fight disease-causing pathogens by boosting immunity (1). It also protects your body from cell damage, thereby reducing the risk of some severe diseases like some forms of heart disease, cancer, and arthritis (2). In addition, the amount of Vitamin C is high when the fruit is ripe (3).
2. High Amounts of Dietary Fiber:
Guava can be good for constipation and diarrhoea because they are one of the richest sources of fibre. In addition, it gives you a soothing effect on the gastrointestinal tract by protecting you against the gut’s bacterial infections. There are several ways fibre affects the gastrointestinal tract, which positively affects colonic movements, thereby impacting bowel movements. So, you will potentially improve constipation by increasing fibre intake (4).In addition, dietary fibre helps maintain healthy intestinal cells and the gut by fueling a healthy cycle which is possible by adding Goa to your diet.
3. Rich in Antioxidants:
Guava has several nutrients, but it is also a rich source of antioxidants that have been shown to have several health benefits to our body. This fruit has also been hailed as one of the super fruits because of the numerous health benefits, besides its unique flavour and fragrance. Furthermore, it is a rich source of lycopene which is fundamentally recommended as an antioxidant that can be beneficial for the skin, making it a powerhouse of nutrients.
4. Excellent Source of Vitamin C:
Guava fruit and leaves have high amounts of Vitamin C. You can get twice the recommended daily allowance of Vitamin C in one Guava. Along with Vitamin C, this fruit is also a rich source of Iron. You will get 21.1 grams of Vitamin C with 100 grams of Guava juice.
5. Lowering Blood Sugar:
Guava can be good for diabetes by lowering blood sugar levels. It can also help you deal with issues faced by diabetic individuals, such as constipation (5). In addition, Guava without peel might lower blood cholesterol and blood sugar levels cutting down the risk of diabetes, as per an Indian study (6). Furthermore, according to some animal studies, the Guava leaf extracts might fight against type 2 Diabetes with their antihyperglycemic effects (7).
6. Improving Blood Pressure:
Guava leaf extract might help lower high blood pressure efficiently. In addition, the Guava extracts had an antihypertensive effect in rat tissues meaning they might have the potential to reduce blood pressure as per a 2016 test-tube study (8). Furthermore, the antioxidant properties of the Guava’s leaves help expand blood vessels, thereby lowering blood pressure. However, there is a need for more studies to determine its effects on humans.
7. Helps Boost Fertility:
The nutritional value of Guava might help boost fertility with the help of fibre, folate, and vitamin C. Some women with higher folate intake have higher pregnancy rates than women with lower folate intake, as per observational studies (9)(10).On the other hand, compared to women who don’t get enough Vitamin C, Women with moderate weight who consume foods with Vitamin-C-rich foods might get pregnant faster (11).
Although there are no controlled human trials to prove the relatability of fertility and Guava, this fruit doesn’t likely boost fertility any more than other healthy foods. But Guava’s nutrients may help women who are trying to conceive.
8. Help Protect Your Heart:
Guava might help lower lousy cholesterol, which may otherwise contribute to heart disease, with the help of the fibre content in the fruit. It can also help lower blood pressure levels with the help of potassium in the fruit (12). In addition, guava leaves have polysaccharides that fight oxidative stress by acting as antioxidants (13). There is also a chance of preventing atherosclerosis with the preparation of Guava leaf tea (14).
9. Good to Control Diarrhea:
The fibre content of guava fruit is 12% of the daily recommended value. According to some sources, you can also treat nausea and vomiting with the help of guava leaves. However, there is more research needed in this regard. As per medical literature, the antimicrobial and antispasmodic properties of Guava fruit and leaves can help treat diarrhoea (15). In addition, Guava’s antimicrobial properties can potentially prevent digestive infections by fighting harmful gut microbes like rotavirus and simian (16).
10. Helps You Combat Stress:
The medicinal uses of Guava include combating stress with the excellent amount of magnesium present in the fruit. Magnesium is a nutrient that might ease the tension in your body by relaxing the body’s nerves and muscles (17). Although there is a need for more evidence, some studies suggest magnesium helps reduce every individual’s anxiety (18).
11. Effective in Relieving Cough and Cold:
Another significant health benefit of eating Guava is its anti-cough properties, which effectively treat cold and cough. For example, the Guava leaf extracts tend to decrease cough frequency in a study conducted on rats and pigs (19).
Infected respiratory tract leads to constant coughing, and cold are the characteristic features of a common cold. Vitamin C helps keep your respiratory tract, throat, and lungs free by relieving mucus formation. Therefore, you will alleviate the severity of infections when consumed in larger doses of Vitamin C.
12. Beneficial for the Brain:
Eating Guava everyday benefits promoting cognitive health because it contains vitamins B6 and B3. In addition, there is a reduced risk of dementia, cognitive decline and depression with the help of Vitamin B6 (20). Vitamin B3 shows improvements in neurodegeneration, as per some animal studies (21).
13. Eating Guava Benefits Relieve Painful Periods:
According to a study, by consuming 6 mg of a drug containing guava extracts per day, 197 women with dysmenorrhea (painful menstruation) found relief (22). In addition, Guava leaf extracts are known to have spasmolytic effects while relieving the uterine smooth muscles’ cramps, as per a rat study (23).
14. Beneficial in Promoting Healthy Thyroid Function:
Copper deficiency can result in several health conditions like thyroid functioning, resulting in anaemia, weaker bones or congenital disabilities in newborns. But guavas helps prevent the risk of developing hypo- or hyperthyroid disease, giving your body a high intake of copper, making Guavagood for the thyroid.
Copper plays an essential role in the thyroid gland’s proper regulation. It helps increase hormones necessary for the thyroid gland like estrogen and progesterone. The standard markers in thyroid diseases were copper, manganese, selenium and zinc deficiencies, as per one study evaluating the nutrient levels in people with thyroid disease (24).
15. Weight Loss Friendly:
Guava is good for weight loss because it is low in calories and high in fibre content. Many include this fruit in their weight loss diet because a medium-sized Guava contains 38 calories, filling giving you 12% recommended daily fibre intake (25). In addition, you are not losing any essential nutrients because Guava is packed with vitamins and minerals, unlike some other low-calorie snacks.
16. Improves Eyesight:
Guava is known to cut down the risk of cataracts and macular degeneration with the help of nutrients like vitamin A present in the fruit. It also contributes to better vision with the abundance of vitamin C in the fruit (26).
17. Anti-Ageing Properties:
Guava can potentially delay the signs of ageing with the help of antioxidants present in them by protecting your skin from UV damage (27). It also enhances skin firmness with the help of Vitamins A and C present in Guava (28).
18. Improves Complexion:
The benefits of eating Guava include the improvement in the complexion. However, there is a need for more research in this regard. Guavas also help treat skin discolouration, acne irritation, redness and dark circles because it is a source of vitamin K.It also makes your skin look young and fresh by removing impurities, improving the skin’s complexion in the process.
19. Improves Texture:
The benefits of eating Guava for the skin come from the wide range of vitamins and antioxidants present in the fruit. These antioxidants help slow down the ageing process by preventing wrinkles and skin damage with the help of these antioxidants (29). In addition, when applied directly to your skin, guava leaf extract can effectively treat acne. As per a test-tube study, guava leaf extracts’ antimicrobial and anti-inflammatory properties might effectively kill acne-causing bacteria (30).
20. Help in Hair Growth:
The high amounts of vitamins B and C present in Guava leaves help hair growth by nourishing the follicles. In addition, guava leaves can also act as a thickening agent. At the same time, Gava leaves prevent hair damage by fighting free radicles with the help of antioxidants that add to the many other medicinal benefits on the hair.
Guava Side Effects:
There is very little research to prove the side effects associated with the excess consumption of Guavas. Therefore it is advised to err on the side of caution. Consult a doctor before including Guavas into your diet if you are pregnant or have a pre-existing medical condition.
Easy and Tasty Guava Recipes:
1. Guava Smoothie:
- One cup of chopped Guava.
- ½ cup of frozen banana slices.
- ½ cup of low-fat yoghurt.
- Ice cubes.
- Place all the ingredients in a blender.
- Blend the contents to form a smooth mixture.
- Serve the mix fresh.
2. Pomegranate Guava Salad:
- One cup chopped Guava.
- One cup Pomegranate pearls.
- One tbsp of roasted peanuts.
- One tbsp of mint leaves.
- One tbsp of lime juice.
- ¼ tbsp of black salt.
- ¼ tbsp of cumin powder.
- ¼ tbsp of red chilli powder.
- ¼ tbsp of chat masala.
- Take a bowl and place all the fruity ingredients.
- Now take another small bowl and prepare a dressing.
- Place the dressing over the fruity components.
- Combine them thoroughly and serve them fresh.
Guava is one of the favourite tropical fruits packed with essential nutrients like vitamins, minerals, fibre that help you tackle many health issues. All you have to do is include Guava fruit into your diet and reap all the benefits. Don’t forget to let us know if you found this article helpful!
1. Is it safe to consume Guava on an empty stomach?
Ans: It is best not to consume Guava on an empty stomach because it has tough fibres that slow down the digestive process.
2. Can we eat Guava at night?
Ans: Yes! You can eat Guavas at night because they get digested during the night, making the bowel movement much easier in the morning. In addition, you can further ease the digestive process by drinking water after eating Guava.
3. How do some guavas get the pink and white colour?
Ans: The characteristic pink colour of some Guavas comes from some compounds called carotenoids. In contrast, these carotenoids aren’t present in white Guavas.