Guava, which is commonly known as Amrud in India, is a tropical fruit. The scientific name of Guava is Psidium guajava and belongs to the family of Myrtaceae, some other examples of this family are Eucalyptus, Rose apple, Clove, Pineapple Guava, etc. It has a greenish yellowish outer skin and inside is fleshy creamy coloured fruit (in other varieties pink too) with seeds which are edible in nature. Benefits of Guava include treatment of diarrhea, lowering blood sugar and pressure, to antiaging and immunity booster. The benefits of Guava are not confined to just fruit only, Guava leaves are equally important especially in medicinal and health benefits.
Benefits of Guava can be enjoyed in the form of salads, juices, beverages, jams, jellies, candies, fruit bars, various desserts, or just like that as fresh raw fruit, which is the most nutritious way to eat the fruit. India is the top producer of Guava all over the world.
Health Benefits Of Guava
Lets now learn some major health benefits of Guava as it is loaded with multiple health benefits , which are as follows :
Guava contains a very high amount of dietary fiber, which is both soluble and insoluble depending on the part of fruit you eat. You will be surprised to know that a medium sized Guava can fulfill 67% – 88% recommended intake of dietary fiber in a day. This high fiber content helps in relieving symptoms of chronic constipation, as well as it is useful in relieving diarrhea also. Guava also helps in relieving symptoms of conditions like IBS (Irritable Bowel Syndrome), leaky gut, etc.
Accelerate Weight Loss
For any weight loss method, the amount of calories ingested in a healthy form is important and what better way to eat fruits and vegetables. As discussed earlier Guava is rich in fiber which helps in reaching early satiety and keeps you full for a longer time thus prevents you from overeating. Not only that, guava contains around 68 calories per 100 gram along with no cholesterol and only 14 grams of carbs per 100 gram. Weight loss and weight management experts often advise the inclusion of more fruits and vegetables in our diets. Fruits like guava provide important vitamins and minerals for relatively few calories and also provide fiber which can help boost satiety. In one limited study on the health benefits of eating guava, showed a decreased body mass index (BMI) after eating guava with or without the peel. It’s important to note that there are no super foods when it comes to weight loss. Losing weight cannot be reliant on one food source. It is always an amalgamation of food, exercise, lifestyle, and sleep, which yields permanent weight loss results.
Keep Your Blood Sugar Under Control
One of the major health benefits of guava is its ability to control blood sugar levels. Guava is a low GI food, its GI is 12-24 which makes it an ideal choice for diabetic people. Not only that guava contains high amounts of vitamin C which boost immunity which is compromised in diabetes especially in chronic cases. Along with this as told its high in fiber so keeps the weight in check too and bowel movements, which are needed to be maintained in diabetic people for slow progression of the disorder.
Keep Your Immune System Strong
Guava is great for your immune system as it is rich in antioxidants, vitamins and minerals. All these compounds benefit immunity in different ways. Guava aids cell protection and repair via phytonutrients, including carotenoids and polyphenols, and the vitamin C which acts as a powerful antioxidant in the body. Antioxidants can help protect or delay the body’s cells from oxidative damage caused by free radicals. Our bodies make free radicals, but we are also exposed to toxins in our environment. Aside from guava fruit, the leaves also contain valuable benefits. Guava leaf extract consists of a plethora of phytochemicals, like quercetin, avicularin, apigenin, guaijaverin, kaempferol, hyperin, myricetin, gallic acid, catechin, epicatechin, chlorogenic acid, epigallocatechin gallate, and caffeic acid. These phytochemicals and other bioactive properties of guava leaf extract have been studied for their anticancer, antidiabetic, antioxidant, antidiarrheal, antimicrobial, lipid-lowering, and hepatoprotective and has shown that guava leaf can act as a potent antitumor, anticancer, and cytotoxic agents.
you will be surprised to learn that guava leaves help in relieving pain during periods by relaxing muscular spasms.
Great For Skin Health
The vitamin C, which is present in high concentrations, in guava is responsible for the production of collagen. Collagen is the main protein present in the skin. Vitamin C provides antioxidant benefits to your skin and protects against age-related skin decline and UV-induced photodamage. This helps in achieving a smooth, firm, wrinkle and blemishes free skin even in late years of your life cycle.
Good for Eyesight
Guava also contains a good amount of vitamin A which is an important vitamin for maintaining eyesight and overall eye health.
Perfect For Babies and Kids : Health Benefits Of Guava
As discussed earlier guava is rich in fiber and other nutrients like vitamin C, Potassium, Folate, etc. It acts as a great laxative for young kids and relieves constipation which is common in babies and kids. Also it helps in improving immunity along with having antimicrobial properties. This helps in decreasing the tendency of catching of cold, cough, diarrhea, etc. frequently by the young kids.
Is Guava Good During Pregnancy?
Eating guavas during pregnancy can benefit your and your baby’s overall health. Guavas are an excellent remedy for.
- Morning sickness, a classic pregnancy symptom seen among most females during pregnancy .
- Gestational diabetes: Guavas have high fiber and water content, which helps maintain blood pressure and prevent gestational diabetes.
- Prevent Anemia : Folate content in guava helps in preventing anemia and developmental deformities.
- Fetus Growth : Help in growth of the fetus due to presence of vitamins, minerals like thiamine, copper, magnesium, calcium, potassium, phosphorus, etc.
- Promotes thyroid functioning : guava due to the presence of copper promotes production and absorption of thyroid hormones.
But a few things to be kept in mind while eating guava during pregnancy are — First, wash and clean guava properly before consumption. Second, thing to remember is to keep the quantity up to moderate levels, recommended amount is 100 – 125 grams a day. Eating too much can cause diarrhea. Thirdly, if you have any allergy history to any fruit or guava itself then avoid it.
Vitamins and Minerals Profile Of Guava
Guava is full of vitamins and minerals that makes it a super nutrient fruit. Lets see which vitamins and minerals are present in abundance in Guava along with its nutritional value in details below :
|Total lipid (fat)||g||0.95|
|Carbohydrate, by difference||g||14.32|
|Fiber, total dietary||g||5.4|
|Vitamin C, total ascorbic acid||Mg||228.3|
|Vitamin A, RAE||µg||31|
|Vitamin A, IU||IU||624|
|Vitamin E (alpha-tocopherol)||Mg||0.73|
|Vitamin K (phylloquinone)||µg||2.6|
|Fatty acids, total saturated||g||0.272|
|Fatty acids, total monounsaturated||g||0.087|
|Fatty acids, total polyunsaturated||g||0.401|
|Fatty acids, total trans||g||0|
The data mentioned below is in accordance with the United States Department of Agriculture (U.S.D.A). A 100 gm of raw guava contains
Guava may look like a simple fruit but the benefits of guava are numerous in terms of health and medicinal properties. Not only guava fruit, its leaves have demonstrated multiple beneficial health effects on humans. It is easily available and can be consumed in different ways from fresh to preserved form. So do include this nutrient bomb for a healthy skin, digestive system, to maintain blood sugar levels and weight.