Guava – A Magic Fruit: 16 Health Benefits

 
HIGHLIGHTS

  • Fights against Cancer
  • Richest sources of dietary fibre
  • Improves Immunity
  • Reduces Blood Pressure
  • Reduces Blood Sugar
  • Does wonders to skin
  • Regulates metabolism
  • Helps in weight loss.

 
Guava is a common tropical fruit cultivated in many tropical and subtropical regions. In 2016, India was the largest producer of guavas with 41% of the world total. Guava is a sweet fleshy fruit with its centre filled with hard seeds. It is round or oval in shape with green or yellow skin. Its flesh is often white or pink or red in colour with edible seeds. It is a powerhouse of nutrients having significant amounts of vitamin C, lycopene, antioxidants, manganese, potassium and folate. It contains 80% of water which helps keep your skin hydrated.

GUAVA – NUTRITIONAL VALUE

According to the United States Department of Agriculture, 100 grams (g) of raw guava fruit contain:

Nutritional value per 100 g (3.5 oz)
Energy285 kJ (68 kcal)
Carbohydrates14.32 g
Sugars8.92 g
Dietary fiber5.4 g
Fat0.95 g
Protein2.55 g

VitaminsQuantity
Vitamin A equiv.31 μg
beta-Carotene374 μg
Thiamine (B1)0.067 mg
Riboflavin (B2)0.04 mg
Niacin (B3)1.084 mg
Pantothenic acid (B5)0.451 mg
Vitamin B60.11 mg
Folate (B9)49 μg
Vitamin C228.3 mg
Vitamin K2.2 μg

MineralsQuantity
Calcium18 mg
Iron0.26 mg
Magnesium22 mg
Manganese0.15 mg
Phosphorus40 mg
Potassium417 mg
Sodium2 mg
Zinc0.23 mg

Other constituentsQuantity
Lycopene5204 µg

 
16 HEALTH BENEFITS OF GUAVA

1. Immunity Booster
Guava fruit contains loads and loads of Vitamin C which helps improve immunity. Helps fight against common infections and keeps your eyes healthy.

2. Lowers Risk of Cancer
You must be aware that the free radicals generated by a human body is responsible for the growth of cancer cells. Guava fruit contains Lycopene, Quercetin, Vitamin C and other polyphenols which act as powerful antioxidants to fight against the free radicals. Take good number of Guavas in your diet.

3. Diabetes Friendly
Raw guavas are diabetic friendly because they are rich in fibre content and have low glycaemic index (sugar value) which prevents sudden spike in blood sugar levels. By consuming raw guavas, you can regulate your blood sugar levels.

4. Heart Healthy
Guava fruit contains significant amount of potassium and help improve sodium-potassium balance of your body. This helps in regulating your blood pressure. Guava is a magical fruit because it improves the good cholesterol (HDL) and lowers the bad cholesterol (LDL) and Triglycerides.

5. No Constipation
Guava fruit is loaded with dietary fibre. You would be amazed to know that 1 Guava fruit has 12% of your daily recommended intake of fibre which is good for your digestive system. Guava seeds act as superior laxatives to help you in having healthy bowel movements.

6. Thyroid Health
Guava contains good amount of copper which regulates metabolism and controls hormone productions and absorption. Consumption of Guava might help improve your thyroid health.

7. Fights Scurvy
Guavas contain more Vitamin C than oranges. Regular consumption of guavas might prevent onset of scurvy because of the high amount of Vitamin C.

8. Eyesight
Guava fruit contains Vitamin A which helps guard your vision health. It slows down cataracts and macular degeneration. On the whole, guava fruits help improve your eyesight.

9. Pregnancy
It is safe to consume guava fruit during pregnancy. It contains folic acid (Vitamin B9) which helps in developing the baby’s nervous system.

10. Dental and Oral Care
Guava leaves are found to have potent anti-inflammatory and anti-bacterial capability. The juice of guava leaves is believed to cure toothaches, swollen gums and oral ulcers.

11. Stress Buster
Guava fruit contains magnesium which helps relax your muscles and your nerves too. Hence, it is a powerful medicine to combat stress and also boosts your energy levels.

12. Brain Supporter
Guavas contain niacin (Vitamin B3) and pyridoxine (Vitamin B6), which help in improved blood circulation to your brain and also stimulates your cognitive function. Hence, it is found to be a good fruit for young students.

13. Weight Loss Journey
If you want to reduce few kilograms, raw guava might help you. Raw guava has low sugar value, high dietary fibre and regulates metabolism; it is safe to consume in your weight loss journey.

14. Common Cold and Cough
Guava is loaded with Vitamin C and iron which helps fight against cold and viral infections. The juice of raw guava and leaves will help fight against common cold and cough.

15. Fight Ageing
Guavas contain Vitamin A, Vitamin C, antioxidants like Lycopene, Quercetin and other polyphenols which help you look young and younger as days go by. Try Guavas to fight Aging.

16. Facial Scrub
Guava contains Vitamin K which removes skin discoloration, dark circles, redness and acne irritation. Make a facial scrub with the flesh of a guava fruit with an egg yolk and apply it on your face. Rinse off with warm water after 20 minutes. This scrub will remove dead cells from your skin, tighten the facial muscles and lighten your complexion.