Guavas are tropical trees that originated in Central America. Their fruits are oval in shape and have a pale green or yellow skin. They contain edible seeds. Additionally, people use guava leaves as a botanical tea and consume the leaf extract as a supplement. Guava is a great addition to any diet, whether consumed alone or as part of meals and snacks. It provides both nutrition and variety.
Vitamin C, potassium, fiber, and antioxidants are astonishingly abundant in guava fruits. These exceptional nutrient contents provide numerous health benefits.
Nutritional Value of Guavas (per 100 grams)
- Calories: 68 kcal
- Water: 80.8 grams
- Protein: 2.6 grams
- Fat: 1.0 gram
- Carbohydrates: 14.3 grams
- Sugars: 8.9 grams
- Dietary Fiber: 5.4 grams
Vitamins
- Vitamin C: 228.3 mg (380% of the Recommended Daily Allowance, RDA)
- Vitamin A: 31 µg (3% of the RDA)
- Vitamin E: 0.73 mg (4% of the RDA)
- Vitamin K: 2.6 µg (3% of the RDA)
- Folate: 49 µg (12% of the RDA)
Minerals
- Calcium: 18 mg (2% of the RDA)
- Iron: 0.26 mg (1% of the RDA)
- Magnesium: 22 mg (6% of the RDA)
- Phosphorus: 40 mg (6% of the RDA)
- Potassium: 417 mg (12% of the RDA)
- Sodium: 2 mg (0% of the RDA)
- Zinc: 0.23 mg (2% of the RDA)
Benefits of guavas
Improve heart health
Guavas have the potential to improve cardiac health in a variety of ways.
Many scientists believe that the high levels of antioxidants and minerals in guava leaves have the potential to shield your heart from free radical damage.
Guavas are also believed to contribute to enhanced heart health due to their higher levels of potassium and soluble fiber.
Guava leaf extract has been associated with a reduction in “bad” LDL cholesterol, an increase in “good” HDL cholesterol, and a reduction in blood pressure.
It is possible that guava leaf extract could provide valuable benefits, as high blood pressure and elevated LDL cholesterol are associated with increased risks of heart disease and stroke.
Additionally, the fruit may have advantages for cardiovascular health.
In a 12-week study, 120 participants consumed mature guava before meals, resulting in a reduction in total cholesterol of 9.9%, an increase in “good” HDL cholesterol of 8%, and an overall decrease in blood pressure of 8–9 points.
Control blood sugar
There is some evidence to suggest that guava may aid in blood sugar regulation.
Numerous animal and test-tube studies found that guava leaf extract enhanced blood sugar levels, long-term blood sugar control, and insulin resistance.
This is excellent news for diabetics and those who are at risk. Several human investigations have also yielded impressive results.
A study involving 19 participants found that guava leaf tea reduced postprandial blood sugar levels. There was a maximum duration of two hours for the effects.
A second study involving twenty individuals with type 2 diabetes discovered that guava leaf tea consumption decreased postprandial glucose levels by more than 10%.
Relieve Painful Symptoms of Menstruation
Dysmenorrhea, which includes excruciating menstrual symptoms such as stomach cramps, is a common occurrence among women.
Nevertheless, there is some evidence that guava leaf extract may alleviate the severity of menstrual symptoms.
A study of 197 women with excruciating symptoms found that consuming 6 mg of guava leaf extract daily reduced the intensity of pain. It seemed to be even more potent than certain medications.
Additionally, it is believed that guava leaf extract may alleviate uterine discomfort.
Anticancer Effect
Research has demonstrated the anticancer influence of guava leaf extract. Test tubes and animal investigations have demonstrated that guava extract can prevent and even halt the growth of cancer cells.
This is likely the result of high concentrations of potent antioxidants, which prevent free radicals from damaging cells, one of cancer’s primary causes.
A test-tube study found that guava leaf oil inhibited the proliferation of cancer cells four times more effectively than specific cancer drugs.
Although the results of test-tube experiments are promising, they do not necessarily imply that guava leaf extract is effective in the treatment of cancer in humans. Additional research is required prior to making any assertions.
Boost Your Immunity
An elevated susceptibility to infections and illnesses is associated with inadequate vitamin C levels.
One of the most abundant food sources of vitamin C is guavas, which are an excellent source of this nutrient.
In reality, a single guava contains approximately twice the recommended daily intake (RDI) of vitamin C. You would obtain nearly twice the quantity by consuming an orange.
Vitamin C is essential for maintaining a strong immune system.
Although it has not been proven to prevent the common cold, vitamin C has been demonstrated to shorten the duration of a cold.
It is also associated with antimicrobial benefits. This implies that it aids in the removal of harmful microbes and viruses that may cause infections. As vitamin C is easily excreted, you must consume enough through your diet.
Good for Your Skin
The extensive array of vitamins and antioxidants contained in a guava may have a beneficial effect on your complexion. Its antioxidants may protect your skin from injury, slowing down the aging process and helping to prevent wrinkles.
Additionally, applying guava leaf extract directly to the epidermis may be beneficial in treating acne.
According to a test-tube study, guava leaf extract was effective in eliminating acne-causing bacteria, which is likely a result of its antimicrobial and anti-inflammatory properties.
Additional research is required to confirm the role of guavas and guava extract in preserving healthy skin.
How to eat guava
Fruit pastes or preserves, fresh guava, or juiced guava are all viable options for consumption. The epidermis, flesh, and seeds of the guava are all edible. Eating a fresh guava necessitates a certain amount of skill, as the thick skin and creamy pulp that envelop the seeds are both delectable. “The seeds are edible, but they require some practice, as they are typically swallowed whole and not chewed, which could result in the seeds becoming lodged between the teeth, as is the case with blackberries.”
To consume ripe, fresh guava, it is necessary to first cleanse and dry the fruit. Trim the top, where it can be challenging to remove the remaining sepals, and the bottom, which houses the stem attachment. You can either bite into or slice guavas to consume them. “The seeds will either fill the cavity under the thick skin or there will be an abundance of pulp, contingent upon the type of guava.” In any event, the crucial aspect is to consume the seeds in their entirety.
Can You Eat The Seeds In Guava?
The guava seeds are edible, safe to ingest, and may provide a variety of health benefits.
Some individuals even prefer to consume the fruit’s flesh in conjunction with the small, crisp, and edible seeds.
Guava seeds are a nutrient-dense source of fibre, as well as beneficial monounsaturated and polyunsaturated lipids, vitamins, and minerals such as calcium, magnesium, and phosphorus.
The Bottom Line
Guavas are both nutritious and delectable. Loaded with fibre, this tropical fruit is an exceptional complement to a nutritious diet and is low in calories.
Numerous studies have also confirmed the benefits of guava leaf extracts, which people take as dietary supplements.
In addition to other advantages, the combination of guava fruit and leaf extracts may enhance your immune system, digestion, and cardiac health.
