Know your Fruits Series: 7 – Guava
9 Amazing Facts and Nutritional Benefits of Guava
Guava is a vitamin-enriched tropical fruit with a unique taste and variety of nutritional values that contribute to the body tissue repairs and other positive effects.
The health benefit of this tropical fruit is not just limited to preventing vitamin C deficiency due to its richness in this essential vitamin but includes the following:
1. Maintains the Bones
Guava is one of the tropical fruits fortified with calcium which makes it very good for repairing and maintenance of bones and teeth.
Calcium is one of the nutritional contents of the fruit and has its own specialty contribution to the healthy maintenance of the bones.
Calcium is very essential for growth and maintenance of strong bones and teeth also helps in muscle contraction, nerves, and enzymes.
One cup of guava has the estimated value of 30 milligrams of calcium which is equivalent to 2% daily value of this essential mineral that helps to keep the bones and teeth healthy.
The value given by the USDA is also a piece of evidence to prove the above fact. According to USDA, guava contains 18 grams of calcium and 22 grams of magnesium per 100 grams of this fruit.
2. Prevents Vitamin C Deficiency
Guava being an excellent source of vitamin C makes it very effective in treating wounds. Regular intake of guava prevents the body from vitamin C deficiency.
This implies that when you increase the intake of guava per day, the value of vitamin C obtained meets with the estimated value of this vitamin (46mg/d) per day considered necessary for the maintenance of good health which necessarily can prevent scurvy.
3. For Proper Immune System Function
Guava contains traces of copperelement and vitamin c which are very good for maintaining the proper function of the immune system.
This copper content in guava is also a part of the balanced diet as it works with iron to produce red blood cells and contribute to the normal functioning of the thyroid gland.
4. Prevents The Occurrence Of Cancer
Guava contains a rich amount of vitamin C and lycopene that prevents the occurrence of cancer in the body and protects human cells from being affected by such sickness.
Lycopene is a powerful antioxidant that has been proven by studies to contain strong anti-cancerous and anti-tumor properties and can as well clean toxins from the colon.
5. Treat Diarrhoea And Stomach Problems
It contains anti-bacterial agents in a high amount that is used to construct the body issue in the case of diarrhea which occurs when the bowel becomes loosened.
The fiber content in guava also contributes to these effects; taking guava juice or one guava ball per day provides the body with 12% of fiber recommended for daily intake.
The function of fiber content in guava makes it very good for the digestive system by serving as laxatives that prevent constipation and diarrhea as well as providing proper bowel movement
This treatment is not limited to the use of guava leaves but extends to the fruits when chewed, the juice, roots and other consumable parts of the guava tree.
6. Serves as Antibacterial
It has strong antibacterial properties that help in treating oral ulcers, bleeding gums, swollen gums, and toothache.
Either the leaves or the fruits serve an effective home remedy that treats problems associated with the teeth specifically toothache because of the presence of astringents in guava.
7. Good For Normal Brain Function
Another important nutrient in guava is Manganese which plays a perfect role in the absorption of nutrients, relaxation of the nervous systems and circulation in the body for normal brain function.
The presence of this mineral helps to ensure that food ingested is been taken in properly by the body parts thereby instigating proper nerve functions and formation of connective tissues in the body.
8. Great Benefits for the Skin
Guava provides a lot of health benefits to the skin because of the antioxidants properties as well as vitamin C richness and carotene. This fruit provides a range of positive effects on the skin which makes it useful in producing certain cosmetics used on the skin.
Lycopene in guava helps to protect the skin from being damaged by ultraviolet rays. Again potassium and important vitamin (A, B & C) in it are good antioxidants that help to keep the skin glowing also protect anti-aging effects.
Guava leaves can be mashed into a silky paste and used in the treatment of pimples and black spots on the face. It can also be used as scrubs together with a little amount of the fruit to terminate skin itching.
Other benefits of guava on the skin include toning and improving skin complexion as well as keeping the skin hydrated which results in a smooth and healthy complexion.
9. Guava Leaves Serves As Natural Cold Remedy
Just as guava fruit benefits human health, the leaves also play important roles which some of them have been mentioned in some of the sections above.
Another key point relating to the leaves of guava is that they serve as a natural remedy for treating cold.
The iron and high vitamin C content in the leaves help to thwart microbial activities and prevent mucus production.
These leaves are processed in a tea solution by adding a little quantity of water and squeezing out the extractor boiling it for a few minutes and then taken to suppress the common cold.
10. Fighting Hair Loss
Guava is loaded with phytochemicals, fiber, flavonoids and essential minerals such as manganese, potassium, copper, and vitamins: vitamin A, vitamin C, and folic acid which maintain vigorous hair growth as well as prevents hair loss.
11. Serves as Good Weight Loss Fruit
Diets rich in fiber and low sugar help a lot while observing weight loss. Guava is one of the tropical fruit that is pack full of dietary fiber, low carbohydrate and zero cholesterol which makes it ideal for weight loss.
It is notable that a good metabolism rate is one of the major keys to weight loss and the fiber content in guava helps to regulate the metabolism of the body.
This fiber and protein content in guava helps to keep one full for a while after eating as well as promote bowel movement and better digestion which all contribute to shedding some kilograms of the body weight.
Generally, Guava does a lot of good to the human body such that the iron content in it helps in transporting oxygen in the body as well as vitamin C which is necessary for absorbing the iron in the body.
This implies that eating guava gives the iron and the absorber which is just among plentiful other benefits of guava to the body.
Guavas are low in calories, high in fiber, and are a nutrient-dense fruit grown in tropical regions of the world.
Guava Nutritional Values
Guava offers several nutritional benefits through the contents such as vitamin A, carbohydrates and vitamin C all of which contribute positively to our healthy living in different ways.
| Nutrient | Values |
| Energy | 68 Kcal |
| Carbohydrates | 14.3 g |
| Iron | 0.26 mg |
| Zinc | 0.23 mg |
| Vitamin E | 0.73 mg |
| Calories | 68 |
| Vitamin K | 0.0026mg |
| Vitamin A | 0.0156mg (624 IU) |
| Potassium | 417gm |
| Sugar | 8.92 gm |
| Manganese | 0.150 mg |
| Magnesium | 22 gm |
| Copper | 0.4 mg |
| Phosphorus | 40 gm |
| Calcium | 18 gm |
| Vitamin C | 228 mg |
| Folates | 49 µg |
| Niacin | 1.084 mg |
| Protein | 2.55 g |
| Pyridoxine | 0.110 mg |
| Riboflavin | 0.040 mg |
| Thiamin | 0.067 mg |
| Total Fat | 0.95 g |
| Dietary Fiber | 5.4 g |
| Pantothenic acid | 0.451 mg |
| Sodium | 2 mg |
| Selenium | 0.6 mcg |
| Carotene-ß | 374 µg |
| Lycopene | 5204 µg |
| Crypto-xanthin-ß | 0 µg |
This tropical fruit is packed with healthy nutrients such as B-complex vitamins; pantothenic acid, niacin, vitamin-B6 (pyridoxine) as well as vitamin E and K. Rich also in dietary fiber and essential minerals such as manganese, magnesium, and copper.
How to consume Guava
To eat this sweet edible fruit, wash very well with salt and clean water, put in a plate and cut into halves or pieces then enjoy as a whole fruit. Similarly, it can be grounded into juice or guava pastries and still enjoy the whole nutrients it supplies to the body.
Kinds of Guava
Guava, no matter the type are all beneficial to health, both red pigment guava and the white guava inclusive. Inside of guava can be seen in different colors such as red, white, yellow or pink. But the ones that are commonly seen are the red and white guava.
Both the white-fleshed guava and the red-fleshed are high in antioxidants. Pink Guava contains a naturally occurring class of organic pigment called carotenoid.
Is it right to eat Guava at night?
Eating Guava every night can help regulate high blood pressure in hypertensive individuals, lower acidic problems and burning sensations in the intestine.
Is Guava harmful?
This is one common question associated with fruits. Eating guavas regularly have various health benefits with no actual side effects associated with it just that when eaten in excess can cause a temporal digestive problem and a certain change in bowel movement.
Are there any side effects for Guava?
Talking about guava without the seeds is not complete. Guava, in spite of its color, contains plenty of small seeds that are as edible as its fruit. It is true that seeds of most fruits are thrown away but the case is different when it comes to guava because the guava seeds are proven to be 100% edible with no side effects.
They are not easily digested in the intestine but the undigested ones can be passed out through excreta.
Conclusively, guava is not harmful to the body because it is the powerhouse of essential nutrients and antioxidants that help to ward off the harmful effects of oxidation in the human body with other range of medicinal characteristics.
Conclusion
There are other numerous benefits guava consumption offers to human health which ranges from the maintenance of bones and teeth to helping in proper immune system functioning, preventing vitamin C deficiency and cancer occurrence, prevent diarrhea and stomach problems, serves as an antibacterial that treats tooth sore and contributing in normal brain function.
Others are providing lots of benefits on the skin, the leaves serve as a natural cold remedy, fighting hair loss and offers help while observing weight loss.
