Guava: Important Things To Know

Important Things To Know About Guava

Origin

The Guava is a tropical fruit that can be found around Mauritius. Guava is a fruit popular amongst humans and animals alike, especially birds. Guavas are extensively used to make candies, preserves, jellies, jams, and marmalades. Guavas can also be used as an ingredient in salads or eaten raw.

Health Benefits

Apart from the distinctive flavour and fragrance, guava is actually a super fruit because of its numerous health-promoting qualities. Along with the fruit, the bark and leaves of guava trees also provide numerous health benefits.

Guava has a high content of vitamins C and A. In fact, one guava fruit contains 4 times more vitamin C than an average-size orange and 10 times more vitamin A than a lemon.

It also contains vitamins B2, E and K, fibre calcium, copper, folate, iron, manganese, phosphorus and potassium. With all the nutrition that it provides, guava hardly contains any fats. Moreover, it is one of the least chemically treated and sprayed fruits.

  1. Lower Risks Of Cancers: The antitumor and anticancer properties of guava come from the compounds such as vitamin C, quercetin, lycopene, and various polyphenols contained in it. These compounds can act effectively as powerful antioxidants that can aid in neutralising free-radical damage inside the body, which can lead to cancers.
    According to a research published in the journal Nutrition and Cancer in 2010, researchers indicated that guava extract can aid in reducing the size of any prostate tumour. Actually, if people consume guava extract on a regular basis, it will be able to help in reducing the incidence of prostate cancer among males.
    Besides, if people consume guava on a regular basis, they will be able to avoid the buildup of other cancers, such as lung cancer, colon cancer, stomach cancer, skin cancer, mouth cancer, and breast cancer.
    This is actually also one out of the best health benefits of guava that a lot of people in the world love and have been making use to reduce the risks of cancers.
  2. Improves Your Immunity: Guavas are one of the richest sources of vitamin C, containing four times the vitamin C content present in oranges. A single, medium-sized guava offers two times the daily requirement of vitamin C, a vitamin that is closely associated with improved immunity and protecting you against common infections and pathogens. The role of guavas in immunity is also attributed to its anti-inflammatory action and its ability to inhibit inflammatory molecules like prostaglandins released in autoimmune conditions like rheumatoid arthritis.
  3. Improve Vision: Since the amount of vitamin A in guava is higher than that of most citrus fruits, it is undoubted that one of the top benefits of guava is to promote the eye health.
    Vitamin A is important for the good condition of your vision.
    It is an active contributor to the prevention against macular degeneration or cataracts which often happen when you get older.
  4. Slows Down Sugar Absorption: Guava can aid weight loss as it effectively prevents or slows down the absorption of sugar in the blood. As you know, sugar is a big problem when you are trying to lose weight. It is this ability that makes this fruit great for diabetics.
  5. Good for pregnant women: Guavas contain folic acid, or vitamin B-9, which is recommended for pregnant women since it can help in developing the baby’s nervous system and protect the newborn from neurological disorders.
ALSO READ  Lychee: Important Things To Know

Important Things To Know About Guava

Nutritional value

Water – g 80.8
Energy – kcal 68
Protein – g 2.55
Total lipid (fat) – g 0.95
Carbohydrate, by difference – g 14.32
Fibre, total dietary – g 5.4
Sugars, total – g 8.92

Minerals

Calcium, Ca – mg 18
Iron, Fe – mg 0.26
Magnesium, Mg – mg 22
Phosphorus, P – mg 40
Potassium, K – mg 417
Sodium, Na – mg 2
Zinc, Zn – mg 0.23

Vitamins

Vitamin C, total ascorbic acid – mg 228.3
Thiamin – mg 0.067
Riboflavin – mg 0.04
Niacin – mg 1.084
Vitamin B-6 – mg 0.11
Folate, DFE – µg 49
Vitamin B-12 – µg 0
Vitamin A, RAE – µg 31
Vitamin A, IU – IU 624
Vitamin E (alpha-tocopherol) – mg 0.73
Vitamin D (D2 + D3) – µg 0
Vitamin D – IU 0
Vitamin K (phylloquinone) – µg 2.6

Lipids

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
Cholesterol – mg 0

Amino Acids

Other

Caffeine – mg 0

Footnotes

(a)”Pink-fleshed”

Source: The Health Site, Wiki Home Nutrition, USDA