Guava's Nutritious Value
A medium-sized guava, weighing roughly 100 grams, offers:
- Approximately 68 calories
- 14g of carbohydrates
- 5g of fiber
- 2.6g of protein
- Vitamin C: Daily Value (DV) of 275%
- 12% DV for vitamin A
- Folate (B9): 12% DV
- Potassium: 8% DV
- 6% DV for magnesium
- Water Content: around 80%
Four times as much vitamin C is found in guavas as in oranges, making them incredibly rich!
The Health Advantages of Guava
Could aid in lowering blood sugar levels
Guava may enhance blood sugar regulation, according to some research.Guava leaf extract was proven to enhance insulin resistance, blood sugar levels, and long-term blood sugar control in a number of animal and cell culture investigations, including those conducted in 2020 and 2022.Those who have diabetes or are at risk for the condition may benefit from this. Human investigations have documented similar results.
Could improve heart health
Guavas’ greater potassium and soluble fiber content is also believed to support better heart health.Guava leaf extract has also been connected to a reduction in blood pressure, a rise in “good” HDL cholesterol, and a decrease in “bad” LDL cholesterol. Consuming guava leaf extract may have significant advantages because elevated blood pressure and elevated LDL cholesterol are associated with increased risks of heart disease and stroke.
May aid in easing uncomfortable menstrual symptoms
Many suffer from dysmenorrhea, which is characterized by uncomfortable menstrual symptoms as cramping in the abdomen.Guava leaf extract, however, may lessen the severity of menstrual cramp pain, according to some research. Guava leaf extract may lessen the severity of menstruation discomfort, uterine bleeding, and other symptoms, according to some research.
Could be advantageous for your digestive system
A great source of dietary fiber is guavas. Consuming more guavas may help avoid constipation and promote regular bowel motions. Twelve percent of the fiber you should consume each day can be found in just one guava. Guava leaf extract may also improve intestinal health. It may lessen the severity and length of diarrhea, according to research.
Could help with weight loss
Guavas are a meal that can help you lose weight.These are a satisfying, low-calorie snack, with one fruit providing 12% of your daily recommended fiber intake.They are rich in vitamins and minerals, so you are not missing out on any essential elements, unlike some other low-calorie snacks.
Might have anti-cancer properties
It has been demonstrated that guava leaf extract has anticancer properties. Guava extract has been shown in laboratory and animal experiments to inhibit or even reverse the growth of cancer cells.
This is probably because of the high concentrations of potent antioxidants, which stop free radicals from causing cell damage, which is one of the causes of cancer.
Different Guava Varieties
There are numerous types of guavas, such as:
- White-fleshed apple guavas are a common and tasty kind.
- Red/Pink Guava: Often used in juices, this fruit is sweeter.
- Lemon Guava: This fruit has a tart flavor and a powerful scent.
- Tropical White Guava: Bigger and softer-tasting.
Ways to Savor Guava
- Serve raw slices with chili powder or a dash of salt.
- Add to milkshakes, juices, or smoothies.
- Prepare marmalades, jellies, and jams.
- For a tropical flavor, add to fruit salads.
- Use in cakes and pies for dessert.
- Make a nutritious herbal tea by brewing guava leaves.
Precautions
- Because of the high fiber content, over eating may result in bloating.
- Before consuming, wash well to get rid of pesticide residues.
- Moderate eating is advised for those with delicate digestion.
Concluding remarks
Rich in nutrients, guava is a tropical fruit that has several health advantages, including increased immunity, better digestion, and healthier skin. Guava is a delicious, adaptable, and reasonably priced superfruit that should be a regular part of your diet.