All about Healthy and Nutritious Guava
Guava stands out among fruits as a nutritional powerhouse with various health advantages that have drawn the interest of health enthusiasts and researchers.
This article will examine the many health advantages of guava, including its high nutritional value and the scientific basis for its beneficial effects on people’s welfare.
Guava Nutritional profile
The nutritional profile of guava (100 grams serving) may vary slightly depending on the fruit’s variety and degree of ripeness.
The approximate breakdown of the vitamins and minerals present in 100 grams of raw guava is as follows:
- Calories: 68 kcal
- Carbohydrates: 14.3 grams
- Dietary fiber: 5.4 grams
- Sugars: 8.9 grams
- Protein: 2.6 grams
- Fat: 0.9 grams
- Saturated fat: 0.3 grams
- Monounsaturated fats: 0.1 grams
- Polyunsaturated fat: 0.3 grams
- Vitamin C: 228.3 mg
- Vitamin A: 624 IU
- Vitamin K: 2.6 mcg
- Vitamin E: 0.73 mg
- Vitamin B1 (Thiamine): 0.067 mg
- Vitamin B2 (Riboflavin): 0.04 mg
- Vitamin B3 (Niacin): 1.084 mg
- Vitamin B6: 0.11 mg
- Folate: 49 mcg
- Calcium: 18 mg
- Iron: 0.26 mg
- Magnesium: 22 mg
- Phosphorus: 40 mg
- Potassium: 417 mg
- Zinc: 0.23 mg
- Copper: 0.23 mg
- Manganese: 0.15 mg
- Selenium: 0.6 mcg
Guava fruit benefits
It is a remarkable fruit with impressive health benefits thanks to its rich nutritional composition. Here are some of the essential health benefits:
- Boosts Immune system
- Improves Digestive Health
- Helps in Weight management
- Helps in Blood sugar regulation
- Improves Heart health
- Provides Antioxidant properties
- Supports in healthy Vision
- Good for Skin
- Improves Brain Health
- Provides Anti-inflammatory properties
Immune system booster
- It is a significant source of vitamin C, which plays a crucial function in strengthening the immune system by encouraging the creation of white blood cells necessary for battling infections and sickness.
- The nutrients in guava are crucial for the immune system’s healthy operation because they help immune cells identify and effectively attack infections, boosting the body’s defense against disease.
- Guavas contain vitamin C, which is necessary for creating collagen, which is required for wound healing. Wounds must heal adequately to stop the infection from entering the body through open wounds.
Improves Digestive Health
- It helps to encourage a healthy digestive system and prevent constipation.
- It also promotes the beneficial gut bacteria that can be obtained from narration, improving digestion as a whole.
- Its fiber content acts as a prebiotic, feeding healthy good bacteria or the microbiome, essential for digestion, nutrient absorption, and immune system function.
- Guava’s soluble fiber may lower your risk of developing gastrointestinal problems, including irritable bowel syndrome.
- Dietary fiber helps the body’s natural detoxification processes by assisting in the elimination of waste products and toxins from the colon and preventing their reabsorption, which maintains a healthy gut flora.
Helps in Weight management
- Its low-calorie counts, and high fiber content make it an excellent fruit for people trying to control their weight because fiber makes you feel fuller for longer, which cuts down on overall calorie consumption and encourages weight loss.
- By discouraging overeating and fostering a healthy metabolism, it can help with weight management by increasing sensations of fullness.
Controls Blood sugar
- Guavas include dietary fiber, which lowers blood sugar by delaying the absorption of sugar and reducing sharp increases in blood sugar.
- Those who already have diabetes or are at risk of developing it may benefit from this.
- Because of its relatively low glycemic index, it won’t result in unexpected blood sugar rises.
- Instead, meals with a low GI take longer to digest and absorb, which causes blood sugar levels to rise gradually.
- Fiber prevents a fast surge in blood sugar by reducing the rate of sugar absorption.
- Additionally, the soluble fiber increases insulin sensitivity.
- Some substances found in guava leaves and the fruit itself have been demonstrated to block specific enzymes accountable for carbohydrate breakdown in the digestive tract; carbohydrates are another factor in blood sugar regulation.
Promotes Heart health
- Potassium, a mineral that helps control blood pressure and preserve heart health, is abundant in this food.
- By balancing salt levels in the body, potassium lowers the stress on the cardiovascular system and the risk of hypertension.
Provides Antioxidant properties
- Various antioxidants are present, including vitamin C, flavonoids, and carotenoids.
- By battling free radicals in the body, these antioxidants lower oxidative stress and the risk of chronic diseases, including cancer and heart disease.
- Guavas include vitamin A, which promotes eye health and keeps eyesight sharp.
- It can guard against cataracts and age-related macular degeneration.
Good for Skin
- Its vitamin C content helps preserve healthy, youthful skin by promoting collagen development. A collagen protein gives the skin structure and flexibility, improving firmness and minimizing the visibility of fine lines and wrinkles.
- Consuming guava regularly can help maintain a youthful appearance and shield the skin from environmental stresses.
- Its high water content keeps the skin well-hydrated, minimizing dryness and lowering the risk of skin problems, including irritation. Proper hydration is vital for maintaining a healthy skin barrier.
- It can assist in skin lightening and reduce the appearance of dark patches and hyperpigmentation.
Promotes Brain Health
- It is a good source of vitamins B3 and B6, crucial for brain health and cognitive function.
- These contribute to improving memory and focus.
- Guava has certain chemicals with anti-inflammatory properties that can help lessen bodily inflammation and improve the symptoms of inflammatory disorders.
Even though guava is loaded with health advantages, it’s important to keep in mind that a well-balanced diet and active lifestyle are still crucial for general wellbeing. Including guava in your diet and other fruits and vegetables can help create a more nutrient-dense and wholesome eating regimen.
Guava side effects
It is typically safe for most people when ingested in moderation as part of a balanced diet, but some may experience specific side effects or allergies. Therefore, it’s essential to be aware of these:
- If you think you may be allergic to guavas or other fruits in the same botanical family, like strawberries or kiwis, seek medical attention immediately.
- Allergy symptoms can range from mild ones, like itchiness or swelling of the lips, tongue, or throat, to severe ones that can cause anaphylaxis and difficulty breathing.
- It can be caused by overeating guava or eating it on an empty stomach. The high fiber content of guava may also cause bloating, gas, or diarrhea in certain individuals.
Latex allergy cross-reactivity
- Guava is one of the fruits that some people allergic to latex may cross-react with. This occurrence is known as latex fruit syndrome, and it can result in oral allergy symptoms, including itching or swelling of the lips and mouth.
- Guavas may have been treated with pesticides during production. Therefore, washing and cleaning the fruit well is essential to minimize exposure to pesticide residue.
Guava Drug Interactions
Blood thinning medicines
- If you take blood thinners like Warfarin, it’s crucial to maintain a steady vitamin K intake to avoid interfering with the drugs. Guava includes vitamin K, which is required for blood clotting and can interfere with the drugs
- It could reduce blood sugar levels, interfering with diabetes treatments like insulin or oral anti-diabetic meds. If you routinely have guava and have diabetes, keep a close eye on your blood sugar levels and talk to your doctor about changing your prescription if necessary.