Guava, also known as “Amrood” in Hindi is round/oval and is filled with tiny hard seeds in the center. Believed to be a native of Central America, guava not only has a versatile inner and outer layer but also possesses a unique flavor and fragrance. It is hailed to be one of the best superfruits, due to the numerous health benefits it offers.
A powerhouse of nutrients, Guava is rich in antioxidants, vitamin C & A, lycopene, calcium, manganese, and potassium. Besides, Guava is low in calories, high in fiber, and makes for a great addition to your everyday diet.
Table of Contents
- Nutritional Facts
- 11 Health Benefits of Guava
- 2 Best Nutritionist-approved Healthy Recipes using Guava
- Frequently Asked Questions (FAQs)
Before we dive deeper, let’s take a look at what 1 cup of this green luscious fruit has to offer in terms of nutrients:
Nutritional Facts of Guava
100 grams of guava contains the following nutrients:
- Calories: 68 kcal
- Carbohydrates: 14.32 g
- Sugar: 8.92 g
- Fibre: 5.4 g
- Protein: 2.55 g
- Fat: 0.95 g
The calorie content of a serving of guava is reasonable considering its immense goodness. It has a very minimal fat content and is rich in fibre and proteins. The sugar content gives guavas their unique sweetness.
Guava is a powerhouse of vitamins. Unlike orange or amla, guava is lesser-known but highly rich in vitamin C. 100 grams contains close to 230 mg of vitamin C. It makes up about 23.5% of the daily value. Vitamin B is another prominent vitamin in guavas. Folate (B9) and pantothenic acid (B5) content make up 12 and 9% respectively of the daily value. Other vitamin B constituents like niacin, thiamine, and riboflavin exist in considerable quantities. Smaller amounts of vitamin A and K are also present.
The potassium content of guava is more than a banana. It contains 9% of the daily value which is 412 mg of potassium. Guavas contain a significant amount of manganese, phosphorus, and magnesium. Some other minerals like zinc, calcium, and iron are present in smaller quantities.
Physical Structure of a Guava Fruit
Guava belongs to a family of dicotyledonous plants called the myrtle family. The plants have dark green leaves of 5 to 15 cm in length. The guava flowers are white with multiple stamens.
Guavas are about 4 to 12 cm in length. They have a sweet fragrance that is comparable to a subtle aroma of lemon rind. When ripe, the outer skin becomes soft and the pulp inside has a sweet taste.
Uses of Guava Fruit
Many cuisines use guava for their juice. Agua Fresca is a popular guava juice used in Latin American countries.
Sauces, candies, and snacks use this juice to enhance the flavor. Sauces and other pickled food items use red guavas in particular to mimic the flavor of tomatoes.
Guavas contain high amounts of pectin whose main component is sugar.
So, this makes guavas a good option for candies, jams, and jellies. Guava pulp makes for a great flavor in ice creams and milkshakes. The guava leaves are edible in the form of herbal teas and supplements.
Where in India is Guava Popular?
The climatic condition of India makes it an ideal place for growing guava. Hence, guavas are one of the top four fruits cultivable here. Uttar Pradesh and Maharashtra are the top guava-growing states. Bihar, Tamil Nadu, and Andhra Pradesh closely follow the list.
The guava season varies depending on each state and its crop patterns. The last four decades show a 55% increase in guava production in India.
Sardar and Allahabad Safeda are two of the most famous guava types in India. They are of great quality and are high-yielding. Vijayawada and Nuzvid are some of the major cultivators of the Sardar or Lucknow variety.
The Allahabad variety finds its majority cultivators in Odugathur, Madurai, and Theni. Some of the other guava varieties are Lalit, Dhareedar, Safed Jam, etc.
11 Proven Health Benefits of Guava
1. Guava Helps Build Immunity
Guavas are rich sources of Vitamin C and contain almost 4 times the vitamin C present in oranges.
Vitamin C plays an important role in improving your immune system and protects you against common infections by killing bad bacteria and viruses.
Also, Guava enhances iron absorption, thereby maintaining your body’s immunity levels and making you stronger.
2. Guava Diabetic Friendly Fruit
Guava is a good source of fiber and possesses a low Glycemic Index, making it diabetic friendly.
How it helps is that – while the low Glycemic Index inhibits a sudden spike in sugar levels, the fiber content ensures the sugar levels are well regulated.
Therefore, it is recommended to be one of the best fruit to be consumed by diabetics and for those looking to prevent diabetes.
3. Guava Keeps the Healthy Heart
Guava contains high amounts of potassium and sodium which helps regulate high blood pressure in patients suffering from hypertension.
According to a recent study, eating ripe guava before meals caused a decrease in blood pressure, a reduction in overall cholesterol, and an increase in “good” cholesterol by 8%. All these factors contribute to improved heart health.
4. Guava Helps in Treating Constipation
Guava contains high amounts of dietary fiber when compared to other fruits.
One guava contains 12 percent of fiber intake making it highly beneficial for digestive health and healthy bowel movements. Also, guava seeds, when ingested whole or chewed, act as excellent laxatives.
5. Guava Aids Weight Loss
Guava is an excellent choice if you are looking to lose weight as it not only helps in regulating your metabolism but also makes sure your intake of proteins, fiber, and vitamins remain uncompromised.
Moreover, guavas make for a very filling snack and keep you full for long.
6. Guava Good for Brain
Apart from the many nutrients mentioned above, Guavas are also rich in vitamins such as B6 and B3, also known as pyridoxine and niacin respectively.
These two vitamins help improve blood circulation to the brain, relax the nerves, and stimulate cognitive function.
Did you know?
Benefits of Guava are aplenty, but Guava leaves – contain more benefits than the fruit itself, according to several research studies. It is rich in phenolic compounds that have antibacterial effects, preventing one against infectious and parasitic diseases such as Staph and Candida (yeast) infections. Apart from keeping you safe from infectious diseases, Guava leaves are very helpful in relieving cough, cold, and work as a great home remedy for toothache, swollen gums, and oral ulcers.
7. Guava Improves Skin Health
If you are among the many looking to keep fine lines and wrinkles away from your face, then guava is THE go-to fruit.
Guava is rich in antioxidants like carotene and lycopene, and vitamins such as A and C help protect the skin from various skin related issues.
Consuming guava helps regain skin’s radiance and freshness, keeping away problems like discoloration, dark circles, redness, and acne. Additionally, the fruit also helps tone and tighten the facial muscles, thereby leaving your skin young and supple.
8. Guava Relieves Stress
With magnesium present in the fruit, guava helps relax the muscles and nerves in the body.
So, after a long day’s work or a tiring workout session, indulging in some guava will not only relieve you of stress but also give your system a good energy boost.
9. Guava Helpful During Pregnancy
With Guava being rich in folic acid and Vitamin B-9, it is widely recommended for pregnant women because it helps in developing the baby’s nervous system and protects the fetus from neurological disorders.
The B-vitamin present in the fruit allows cells to divide and helps your body create DNA and genetic material for the fetus. Therefore, guava would be a great addition to your diet during pregnancy.
10. Guava Helps Reduce the Risk of Cancer
The presence of antioxidants such as lycopene, quercetin, vitamin C, and other polyphenols neutralize the body of free radicals and prevent the growth of cancerous cells.
According to several studies, this fruit has shown results in reducing the risk of prostate cancer and also in inhibiting the growth of breast cancer cells.
11. Guava Improves Eyesight/Vision
Guava is well-known to boost vision health, after carrots.
Due to the presence of vitamin A, it not only prevents the deterioration of eyesight but also helps improve it.
In addition, it also protects one from developing cataracts and macular degeneration.
Ways to Consume Guava Fruit
Fully ripe guavas have a sweet taste. Check for guavas with pale yellow or green skin. Ripe guavas are soft to touch, similar to a ripe avocado. Choose the sweetest ones for all the recipes given below.
- The easiest way to consume guava is to eat them as they are. The entire fruit, along with the seeds and the skin, is edible. You can bite into the whole fruit like an apple as well. Moreover, those who do not prefer the rind can scoop out the flesh with a spoon.
- Additionally, you can consume guavas with chilli powder or pepper and salt. Slice up the guavas and sprinkle some chilli powder and salt on its flesh. The spicy and salty flavour perfectly complements the fruit’s sweetness.
- It is equally important to pair up guavas with other fruits. This increases the potency of your fruit platter. Cut up guavas with other fruits and make them into a fruit salad. Therefore, it is a healthy dessert or breakfast option. Guavas taste amazing in coleslaw as well.
- Guava juice is a great alternative to eating fruit. The mildly sweet taste and the soft flesh make a good option for blending juices. Besides, you can grind guava pieces with some milk to make smoothies.
- Also, take the smoothie up a notch and add other fruits of your choice and some raw honey, chia seeds and some nuts. It is a filling snack or breakfast item.
- Cook guavas with sugar to make a sauce out of them. The sauce works very well with pancake, yoghurt and oatmeal.
- Guavas are a delicious flavour to use in ice creams, jellies and candies. So, it makes for a healthy option of dessert while satisfying your sweet tooth.
2 Best Nutritionist-approved Healthy Recipes using Guava
#1 Guava Yogurt Smoothie
- Guava chopped 1 cup
- Frozen banana slices – ½ cup
- Low-fat yogurt – ½ cup
- Ice cubes
- Blend all ingredients and serve chilled
- Guava and pomegranate salad
#2 Guava Pomegranate Salad
- Guava chopped 1 cup
- Pomegranate pearls 1 cup
- Roasted peanuts 1 tbsp
- Mint chopped 1 tbsp
- Dressing –
- Lime juice 1 tbsp
- Black salt – ¼ tsp
- Cumin powder – ¼ tsp
- Red chilli powder – ¼ tsp
- Chat masala – ¼ tsp
- Mix the ingredients for the dressing
- Combine the fruits, peanuts, mint and dressing in a bowl and mix well
Guavas are a magical fruit. It is low in calories yet packed with nutrients. The pale yellow or light green guavas are the ripest. Its mild sweetness and soft flesh make it a delicious choice of fruit. As of 2019, India was a leading producer of guavas. Allahabad Safeda and Sardar are the most famous varieties within India.
It is fibre rich and is filled with vitamins and minerals. The immunity-boosting and skin-healing vitamin C is abundant in them. It is a diabetic-friendly fruit and also promotes the functioning of a healthy heart.
Guava leaf extracts have immense power. Therefore, they aid in digestion and relieve menstrual pain. Some studies even say they have anti-cancer properties.
The bottom line is; guavas are a perfect addition to your diet. There are almost no side effects to consuming guavas. The nutrients in it will alter your health for the better. Add it to your grocery list to benefit from its goodness.
Eat guava daily if you want a surge of vitamin C for better immunity, or simply a healthy option that is tasty and can be had in different ways.
Guava Fruit – Frequently Asked Questions (FAQs)
Q. Does guava contain Vitamin C?
A. It is loaded with vitamin C. Eating guava daily can help you boost your immunity and protect you from infections. Vitamin C and good skin go hand in hand. It provides radiance to the skin. The antioxidants in guavas reduce fine lines and wrinkles.
Q. What is the permissible quantity of guava consumption per day?
A. You can consume one to two guavas daily. There are no side effects of consuming guavas. However, too much of anything is bad. Consuming too many guavas in a single day can lead to diarrhea and stomach issues. So eat accordingly.
Q. Can guava upset the stomach?
A. Guava is packed with a type of sugar called fructose. Our body cannot digest a large quantity of these elements. Hence, many might experience bloated stomachs after having too many guavas, as it disrupts smooth bowel systems. It can cause stomach problems in many individuals. So keep a check on the number of guavas that you consume.
Q. Does guava help in weight loss?
A. Guava is a perfect fruit for those trying to lose weight. It is low in calories yet rich in fibre content. This gives a feeling of fullness for a longer duration. The nutrients in guavas make it a healthy option during weight loss.
Q. Can guava help fight lifestyle diseases like diabetes?
A. Guava leaf extracts help to manage diabetes, if not prevent it. Studies show that drinking the leaf extract tea after a meal reduces blood sugar levels. It shows a significant reduction in blood sugar in type 2 diabetic patients. Moreover, its low glycaemic index and high fibre content helps to maintain sugar levels.
Q. How often can one eat Guava in a day?
A. One can include 1 to 2 guavas in a day, as mid day snacks, either in mid morning or evening.
Q. What is the ideal amount of guava one can eat in a day?
A. 80 to 100 grams of guava is ideal as one portion in a day.
Q. Are guava seeds harmful for the body?
A. No, guava seeds have numerous health benefits because of its high fibre content such as relieving constipation, acidity as well as promoting satiety.
Q. If consumed too much, what are the side effects guava can have on the body?
A. The high fibre in guava can cause loose motions and bloating if consumed in excess.
Q. What is the best time to eat Guava?
A. Any fruit such as guava is best consumed as a midday snack or can be added for breakfast as smoothie or in a salad as well.