Guava belongs to the myrtle family. It is a tropical fruit and easily available in the market. It is an inexpensive fruit but highly rich in nutrients. The most common type of Guava is the Apple Guava which is grown in many tropical and sub-tropical regions of the world. Guava is a culinary dream and is used in form of sauces, juices, candies, snacks and deserts.
Guava is one of the richest sources of Vitamin C which is about 3 times more than our daily requirement. Because of its high nutritional value it is considered one of the healthiest fruits. Not only is guava, the fruit beneficial but a number of studies have shown that its bark and leaves can also provide you with numerous other health benefits.
Also Learn: Apple Health Benefits And Nutrition Facts
Nutritional Facts of Guava
Guava is a high energy fruit which is a powerhouse of vitamins and minerals. It has a healthy composition of dietary fiber which is essential for the body and can be derived only from food sources. Following nutrition chart enumerates the nutritional composition of 100 grams of Guava.
|Dietary Fiber||5.40 gms|
|Vitamin A||31 ug|
|Beta Carotene||374 ug|
|Vitamin B1||0.067 mg|
|Vitamin B2||0.04 mg|
|Vitamin B3||1.084 mg|
|Vitamin B5||0.451 mg|
|Vitamin B6||0.11 mg|
|Vitamin B9||49 ug|
|Vitamin C||228.3 mg|
|Vitamin K||2.2 ug|
Guava fulfills about 12% of our daily folate (Vitamin B9) requirement. It is not produced in the body and is essential for DNA repair and synthesis. Similarly it makes up for significant nutrition in form of Magnesium, Manganese, Potassium and Phosphorus. With all the nutrition that it requires, guava hardly contains any fats.
Health Benefits of Guava
Guava is considered one of the healthiest fruit because it has proven positive effects on our body’s numerous functions. Right from strengthening our immune system to regulating a healthy and ideal blood pressure, Guava provides a number of health benefits. It is a known anti-oxidant and vitamin rich composition makes it healthy for your eyes, skin and hair.
1. Anti-oxidant Vitamin C for immune function
Guava is an excellent source of Vitamin C. It contains 228 mg of Vitamin C which is equal to 338% of RDA required in the daily diet. Vitamin C is water soluble which means that it is washed out of body through excretion and thus needs to replenished everyday. A guava a day can restore the loss of this vitamin completely.
Vitamin C is also acts as an antioxidant and increases immune system function of our body. It is known to develop resistance in the body against common diseases like cough, cold and flu.
It has been found particularly beneficial in combating stress related impairment of immune system.
Vitamin C as an anti-oxidant contributes in maintaining a good skin health by cleaning the body off the free radicals and other impurities thereby delaying skin ageing. It also plays an important role in growth and repair of body tissues. This leads to better and expeditious healing of scars and wounds.
Wrap up: Guava has anti-oxidant properties that help in improving the immunity of the body.
2. Antitumor and Cancer controlling properties
Guava contains high amount of lycopene (5204 microgram) which is carotenoid phytonutrients. Lycopene has an anti-tumor property. Lycopene protects from oxygen free radicals as it actively fights to neutralize it. So eating guava will help to fight prostate cancer.
Guava is a rich source of antioxidants, phytonutrients and flavonoid that make it highly beneficial to protect from cancer. It contains high amount of Vitamin C which protects from oxygen free radicals. Free radicals are produced due to oxidative stress. These free radicals damage DNA of cells which turns it into a cancer cell. But antioxidants neutralize these free radicals and acts as a shield to protect DNA from free radicals.
As we know the main cause of cancer is free radicals and the damage caused by them to DNA marks the onset of cancer.Guava contains antioxidants that protect from free radicals and lycopene prevents tumor growth. So with both these nutrient guava becomes healthiest food to prevent cancer.
Lycopene is effective to protect from prostate cancer. Guava is effective to protect from breast, mouth, skin, stomach, oral cavity and lung cancer. It also contains dietary fats which help to clean toxins from the colon. Thus it reduces the effects of toxin in the colon and protect from colon cancer .
Wrap up: Lycopene and anti-oxidant property of Guava help in protecting from tumors and cancerous growths in the body.
3. Balancing Electrolyte
Guava contains enough Potassium to fulfill about 9% of our daily requirement. Potassium is required to maintain sodium and fluid level in the body also known as electrolyte.
Electrolyte is a composition of minerals like Potassium, Sodium and Chloride and is necessary to transmit the electrical impulses through the body. These electrically charged particles carry neuro transmission and enable muscle function.
Many sports persons, after a heavily charged session of exercise and practice experience severe cramping. This cramping is a direct result of loss of electrolyte through sweating.This is why food items rich in these minerals are recommended before and after the physical exertion.
Guava can make for a great before or after snack in these robust sessions because they are light, have a lit of fiber and contribute in balancing the electrolyte in body.
Wrap up : Guava restores the lost potassium reserve of the body thereby maintaining a sound balance of this mineral in the electrolyte.
4. Blood Pressure & Blood Production
The Potassium and Vitamin C have important role to play in our overall cardiac health. Potassium is a key element in maintaining the rhythm and function of all the muscles in our body including heart. The beat of heart which lets the blood flow in and out of heart is actually muscle contraction. The balance of this rhythm is maintained by potassium which is plentiful in Guava.
Apart from muscle function the Vitamin C in guava helps in growth and repair of body tissue and cartilage resulting in healthy blood vessels. This way, together Potassium and Vitamin C regulate blood pressure and help in normalizing the blood flow through the body.
Guava also contains vitamins like Vitamin E, K, niacin, folate, pantothenic acid, Vitamin B6 and minerals like copper, manganese and magnesium which are important for blood formation. Also due to high content of Vitamin C, guava increases body’s capacity to absorb iron.
Wrap up: The nutritional composition of Guava especially Potassium, Vitamin C, K, Folate, B6, Copper and Manganese help in maintaining a healthy blood pressure and aid in blood formation and iron absorption.
5. Anti- Ageing properties
Ageing is natural and inevitable but our modern day lifestyle is bringing in the symptoms of ageing much ealier than expected. Factors like increase in pollution, stress, UV radiations and smoke, ageing is knocking at an early age and is bringing the symptoms faster.
The science behind ageing is free radicals produced in our body due to high oxidative stress caused as a result of pollution. But antioxidants have proven to destroy these free radicals thereby slowing down the ageing process.
It has also been found that people eating high antioxidant foods have delayed ageing symptoms than usual. The heavy anti-oxidant content in guava proves it to be the best food to slowdown and delay the process of ageing naturally.
Wrap up : Process of ageing can be effectively slowed down and delayed by consuming guavas that are naturally fortified with anti-oxidant properties.
6. Controls Diabetes
Studies have shown that guava consumed sans skin can reduce the absorption of sugar in your body. Guava contains good amount of dietary fiber which is known to reduce the chances of Type II diabetes significantly. Eating fiber rich food also reduces sugar spikes in diabetes patient.
The fact that the glycemic index of guava is quite low makes it such an effective fruit against the excessive sugar absorption in the body. The high amount of Vitamin C further ensures that there is regular and expeditious flushing out from the body which helps in effective diabetes management.
At times diabetes is a direct fall out of unhealthy weight gain. Guava can prove to be the right fruit if you plan to go on a strict diet. It does not have fats but is very rich in dietary fiber, anti-oxidants and helps in maintaining the balance of potassium in electrolyte of our body. This nutritional profile is almost perfect for people looking at healthy weight loss options.
Wrap up : The low Glycemic index of guava make them a safe sweet treat for diabetics and also help in controlling the sugar spikes that they experience.
7. Eye & Skin Health
31 ug of Vitamin A and 374 ug Beta Carotene per 100 grams of Guava is considered excellent. As Vitamin A is a powerful antioxidant, it is highly recommended for improving eye health. It also acts as a barrier between the vulnerable eye parts and the potential bacterial and viral infections. Also it has been found to be effective in preventing retinal damage caused due to free radicals by removing them from our system regularly. Thus it improves eye vision and protect from cataract.
Another common eye condition called macular degeneration, is effectively tackled by Beta Carotene in combination with other anti-oxidants contained in Guava.
Apart from arresting the pace of ageing, Guava has been proven to control a skin condition called erythropoietic protoporphyria (EPP) due to its high Beta Carotene content. People who inherit EPP are extremely vulnerable to sun burn and sun related skin damage. Beta Carotene does not cure this condition but does decrease the extent and sensitivity in such people.
Wrap up: The Vitamin A in Guava improves the vision and eye health including protecting from infections whereas Beta Carotene fights against sunburns by reducing your body’s sensitivity to sun damage.
8. Guava for Digestion
A high fiber diet is recommended for maintaining healthy digestive system and maintaining good bowel movement. Fiber or roughage is derived from the food items consumed as a part of our daily diet. Fiber adds bulk to the stool while softening them as well. This makes it very easy for the body to pass them out of the anal passage.
Deficiency of roughage in body directly results in bout of severe constipation. Intake of enough fluid in form of juices and water is also necessary to ensure that fiber plays its role in alleviating constipation properly.
The astringents in guava clean the stomach and intestine lining discouraging bacterial and microbial growth. This wards off stomach infections and symptoms of dysentery and Gastroenteritis. Additionally anti-oxidants like vitamin C and Vitamin A also flush the impurities out of the body maintaining a good digestive health.
Wrap up : Digestion and good digestive health is encouraged by Vitamin A, C and high fiber in Guava. It prevent constipation and cleanses the digestive tracts.
Amazing Facts About Amazing Guava
Guava Originated in America but is still relatively unknown to Europeans who might raise a brow when you talk about the many health benefits this fruit can bring.The bark of Guava tree and its leaves are used as a substitute to toothpaste in many cultures.
They have astringent quality and make the gums tighter leaving your breath fresh and clean.Guava comes in many varieties approximately 150 in number and the ripe flesh of guava in some breeds is comes in hues of deep pink. It has five times more vitamin C in it than the oranges and about 70 times more fiber!
The humble guava is a great fruit and after knowing the amazing health benefits it can bring to you, it is difficult not to include this fragrant and intoxicatingly sweet fruit in your everyday dose of fruits.
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