What makes the guava fruit so interesting is that there are so many varieties. You might be holding two different types of guava and not even realize they are from the same fruit family. But each guava fruit has unique nutritional value. Here’s what you should know about guava fruit:
What is guava?
Guava is a tropical fruit commonly grown in Mexico, the Caribbean, and parts of Central and South America. Guava fruit grows on three trees of the Myrtle family: Psidium guajava, which produces tropical guavas. Psidium cartianum, which grows strawberry guava; and Acca sellowiana, which grows pineapple guava.
As guava cultivation expanded, many hybrids and hybrids were created, but we'll focus on the main varieties you hear about most.
If you're wondering what guava tastes like, there's no easy answer. Many people mistakenly believe that guava tastes somewhat like a cross between strawberry and pear, but the truth is that each type of guava has a unique taste and subtle flavor differences; no two are exactly the same.
Nutritional Facts of Guava
Most research on the benefits of guava has focused on guava leaves rather than guava fruit. Guava leaves are rich in phenolic compounds that have antibacterial properties and may protect against infectious diseases and parasites such as candida [yeast] and staphylococcal infections. Insect diseases. However, guava leaves are mainly used for medicinal purposes and should not be eaten raw like the fruit.
Guava is a delicious tropical fruit that is rich in vitamin C and a great source of dietary fiber. Raw guava is generally low in calories, containing only 37 kcal per medium-sized fruit. In addition to vitamin C and fiber, this tropical fruit is rich in antioxidants and contains significant amounts of magnesium, potassium, calcium and vitamin A.
According to the United States Department of Agriculture (USDA), here are the nutritional contents of 1 cup of guava:
- 112 calories
- 4 grams protein
- 1.5g total fat
- 24 grams of carbohydrates
- 9 grams fiber
- 15g sugar
- 376 mg vitamin C
Guava health benefits
Guava fruit contains a variety of antioxidants that fight inflammation and improve heart health, digestion, and overall health. Here's a closer look at all the ways guava actively supports your health.
Regulate digestion
If you frequently face problems like diarrhea and constipation, or suffer from IBS (Irritable Bowel Syndrome), guava is a high-fiber option that can relieve gastrointestinal problems and optimize digestion. The dietary fiber in guava contributes to a healthy gut microbiome. The microbiome in your gut balances healthy and unhealthy microorganisms in your gut, thereby controlling digestion, weight gain, cholesterol levels, blood sugar, and even immunity.
Enhance immunity
One study showed that dietary fiber reduced the risk of death from cardiovascular, infectious, and respiratory diseases by 24% to 56% in men and 34% to 59% in women.
In Mexico and parts of Africa, Asia, and Central America, guava leaf extract has historically been used as a folk medicine "due to its pharmacological activity." The antibacterial properties of guava leaves are highlighted, reducing the growth of bacteria and are commonly used to treat coughs and swollen gums, as well as acting as an antiviral agent to prevent infections.
Additionally, the high concentration of vitamin C in guava fruit has been shown to enhance iron absorption. It captures non-heme iron and stores it in a form that is easily absorbed by the body.
maintain blood sugar levels
A high-fiber diet reduces the risk of type 2 diabetes by slowing gastric emptying and intestinal absorption of glucose, which helps control blood sugar levels and prevent blood sugar spikes. In another study, guava leaf extract improved hypoglycemia and glucose metabolism in patients with type 2 diabetes. Studies have shown that long-term feeding of guava leaf aqueous extract or ethanol extract in type 2 diabetic rats significantly reduced blood sugar levels and increased insulin levels.
Help fight cancer
Research shows that the properties of guava leaves may help prevent and treat certain cancers. A study shows that a lycopene-rich extract from red guava fruit can induce apoptosis in estrogen receptor-positive breast cancer cells. Another study explains how the rich dietary fiber in guava fruit reduces the risk of colon cancer by "reducing the digestion and absorption of macronutrients and reducing the contact time of carcinogens with the intestinal lumen."
A third study published by the American Association for Cancer Research has determined that certain properties of guava leaves can block signals in the body that lead to the development of tumors. So while there's no evidence that drinking guava leaf tea prevents cancer, it's a great way to start or end your day regardless.
Enhance vision
Daily intake of vitamins A and C contributes to eye health. Vitamin C, in particular, may slow the progression of age-related macular degeneration and subsequent vision loss.
Support reproductive health
Vitamin C and folate are two natural nutrients found in guava that are important for fetal development during pregnancy. Root folate, a B vitamin, promotes cell division and helps your body produce DNA and genetic material for your baby. During pregnancy, folic acid is essential to prevent neural tube defects in babies. The RDA (Recommended Dietary Allowance) is usually around 400-600 mcg per day. For reference, one guava fruit contains 27 micrograms (micrograms) of folate, according to the USDA. While guava should not be the only source of folate in your diet, it can be an important supplement to your prenatal vitamins. Not only that, the 376 mg of vitamin C in guava can also promote fetal growth.
Promote skin health
Guava's vitamin C is a powerful antioxidant that prevents damage caused by free radicals and is essential for the formation of collagen, which provides structural support to your skin and nails. Research also suggests that tropical guava leaf extract may even be beneficial in treating acne due to its anti-inflammatory properties.
Limited data suggests that guava extract, which contains phytochemicals, may help reduce sebum protection, which can also clog pores and cause acne. Methanol extract from guava fruit may inhibit pathways that reduce skin damage from UV rays.
How to Buy and Eat Guavas
To get the most health benefits from guava's fiber content, guava is best eaten raw. Usually cut into quarters or eaten like an apple. Guava skin and seeds are completely edible, just make sure the fruit is ripe (soft to the touch when gently squeezed,).
Strawberry guava produces a juicy, tart, strawberry-flavored fruit with a creamy interior. These round fruits are dark red or yellow in color.
Pineapple guava is shaped somewhat like a pineapple, but the similarities end there. This guava fruit is yellow-green in color and emits a fragrant, floral aroma when ripe.
The tropical guava is the one you'll find most easily at the market, coming in either pink or white, and is by far the most diverse guava in appearance and flavor. A pink tropical guava is the Malaysian red guava or the Thai sorrel guava, which has a reddish-brown skin and bright pink flesh that has a high water content, much like watermelon.
Mexican cream guava is a variety of white tropical guava, also known as tropical yellow guava, with bright yellow skin and soft, creamy flesh. It is known for its sweet and spicy flavor, with hints of pineapple and passion fruit. The Chinese white guava is a tropical guava fruit with a yellow-green skin, a creamy white interior, and a well-known sweet taste.
