10 Amazing Health Benefits of Eating Guava

Guavas are tropical fruits that have become popular worldwide for their delicious taste and numerous health benefits. This nutritious fruit has light green or yellow skin and can be oval or round in shape. The edible seeds and vitamin-rich pulp make guavas very healthy additions to one's diet. 

Both the guava fruit and leaves of the guava plant offer medicinal properties that can boost immunity, regulate blood sugar, improve digestion, and more. 

Let's explore the many advantages of incorporating guavas into your lifestyle.

Nutritional Facts About Guava

Guavas pack a nutritional punch, which explains their popularity. One guava contains over 250% of the recommended daily intake of vitamin C. Apart from that, Guava is also a good source for:

• Vitamin A
• Potassium
• Iron
• Calcium
• Fibre

Some key nutrients found in a single guava:

Guava counts as one of the recommended 4-5 servings of fruit per day. But it does contain natural sugar, so it's important not to overindulge. Consuming guava in moderation allows you to gain its health upsides without weight gain or other sugar-related downsides.

Types of Guava

Many delicious guava varieties exist in India, named for the colour of their skin/ pulp or place of origin. Some popular types include:

• Allahabad Safeda
• Sardar (Lucknow 49)
• Pant Prabhat
• Lalit
• Dhareedar
• Chittidar
• Arka Mridula

For juices, pulps, and purees, manufacturers favour the naturally sweet white and pink guavas. The Indian varieties with higher natural sugar content add taste and sweetness to beverages.

Health Benefits of Guava

1. Regulates Blood Sugar: The powerful antioxidants and fibre in guava can help regulate blood sugar levels. Studies show guava leaf extracts may improve insulin resistance and long-term blood sugar control. Drinking guava leaf tea has reduced blood sugar after meals by over 10% in diabetics. This makes guavas a great choice for managing diabetes.
2. Supports Heart Health: Guavas promote heart health in many ways. The high antioxidant content protects the heart against free radical damage. Guavas also provide potassium and fibre while lowering LDL cholesterol and blood pressure. 
3. Relieves Menstrual Cramps: For women who experience painful periods, guava leaf extract may help. Studies show taking guava leaf extract daily significantly reduces the intensity of menstrual cramping pain. The anti-inflammatory effects of guava leaves provide a natural way to ease period cramps.
4. Improves Digestion: With 12% of your recommended daily fibre per fruit, guavas promote healthy digestion and bowel movements. The fibre helps relieve constipation. Additionally, guava leaf extract has antimicrobial effects that destroy bad gut bacteria which cause diarrhoea. This improves gut health and digestion.
5. Aids Weight Loss: At only 37 calories per fruit, guavas make for a delicious, low-calorie snack between meals. Their high fibre content keeps you feeling full, curbing cravings. So, guavas can fit into any weight loss plan without losing out on key nutrients.
6. May Have Anti-Cancer Effects: Test tube and animal studies reveal guava leaf extracts may inhibit or stop the growth of cancer cells. Guavas have very high antioxidant content, which protects cells from damage that can lead to cancer. One test-tube study found guava leaf oil to be 4 times more potent than a leading cancer drug. However, medical research is still ongoing for more conclusive results.
7. Boosts Immunity: Guavas provide over 2 times the RDI for immune-boosting vitamin C. This vitamin helps your body produce infection-fighting white blood cells. Consuming guavas regularly protects against deficiency, ensuring a strong immune system.
8. Benefits Your Skin: The wide range of antioxidants in guavas protects your skin from oxidative damage that accelerates ageing. Guava leaf extracts applied topically may also help treat acne breakouts thanks to antimicrobial effects. So, guavas can nourish your skin from the inside and out.

Benefits of Guava Leaves

In addition to the fruit, guava leaves offer many advantages, such as:

• Promotes Eye Health
  • Contains vitamin A, essential for good vision
  • Supports eye health and sharpens vision
  • Protects against eye problems and damage
• Reduces Stress
  • Has relaxing, anti-anxiety properties
  • Lowers stress hormones in the body
  • Promotes calmness and mental well-being
• Benefits Skin & Hair
  • Antioxidants combat skin damage that causes ageing
  • Antibacterial compounds treat acne and skin issues
  • Stimulates hair growth for thicker, healthier hair
• Helps Stop Diarrhoea
  • Has antibacterial properties that can treat diarrhoea
  • Relieves stomach cramps and loose bowel movements
  • Restores good bacteria in the gut
• Reduces Cholesterol
  • Reduces levels of "bad" LDL cholesterol
  • Raises levels of "good" HDL cholesterol
  • Improves cholesterol profile and heart health

Similar to that of the guava fruit, some common benefits include:

• Improves Digestion
  • Contains antibacterial compounds to promote gut health
  • High in fibre to support healthy digestion and bowel movements
  • Relieves constipation and keeps digestion regular
• Regulates Blood Sugar
  • Helps stabilise blood sugar levels
  • Prevents spikes in blood sugar after meals
  • Useful for diabetics to manage blood sugar
• Boosts Immunity
  • Excellent source of immune-strengthening vitamin C
  • Filled with antioxidants that help the immune system by supporting it
  • Helps in the process of producing white blood cells that help fight infections
• May Reduce Cancer Risk
  • Rich in antioxidants that neutralise cell-damaging free radicals
  • It may help protect against certain cancers
  • Test tube studies show guava extracts inhibit cancer cell growth
• Aids Weight Loss
  • Boosts metabolism to enhance fat-burning
  • Suppresses appetite and overeating
  • Supports weight management efforts
• Alleviates Menstrual Cramps
  • Has pain-relieving and soothing properties
  • Eases cramps and discomfort during periods
  • Makes menstrual symptoms more manageable

Benefits of Guava Leaves Tea

Instructions for making and consuming guava leaf tea for digestive issues:

• Health Benefits Similar to Green Tea: Guava leaf tea is considered beneficial and akin to green tea in its health benefits and Ayurvedic properties.
• Relief for Digestive Issues: It can be particularly helpful for alleviating symptoms like abdominal pain and watery stools.
• Preparation Method:
  • Add guava leaves to boiling water.
  • Boil the mixture for about 20 minutes.
  • Strain the tea and let it cool for approximately 5 minutes.
• Consumption Recommendations:
  • Consume the tea on an empty stomach for optimal effectiveness.
  • Ensure the tea is lukewarm before drinking.
• Expected Benefits:
  • Following these steps carefully may provide quick relief from digestive discomfort.

Ways to eat Guava

Guava can be enjoyed in various delicious ways:

• Fresh and Whole: Simply wash and eat the guava whole, biting into it like an apple. Make sure to remove the seeds if preferred.
• Guava Salad: Slice or dice guava and mix it with other fruits like pineapple, mango, or citrus fruits. Add a sprinkle of chaat masala or a drizzle of honey for extra flavor.
• Guava Juice: Blend guava with water or milk, strain if desired, and sweeten with honey or sugar for a refreshing juice.
• Guava Smoothie: Blend guava with yogurt or milk, add a banana or berries for extra flavor, and enjoy a creamy smoothie.
• Guava Salsa: Chop guava into small pieces and mix with tomatoes, onions, cilantro, lime juice, and a pinch of salt for a fruity salsa.
• Guava Jam or Jelly: Cook guava pulp with sugar and lemon juice until thickened to make homemade jam or jelly.
• Guava Desserts: Use guava in desserts like pies, tarts, or cakes for a tropical twist.
• Guava Chutney: Cook guava with spices, vinegar, and sugar to make a savory-sweet chutney that pairs well with meats or cheeses.
• Guava Ice Cream: Blend guava with cream, sugar, and vanilla essence, then churn into ice cream for a tropical treat.
• Dried Guava Snacks: Slice guava thinly and dry in a food dehydrator or oven for a chewy, nutritious snack.

Common facts about Guava

Guava is known for its medicinal properties and is beneficial for various health issues such as diarrhea and hypertension. Here are some important facts about guava:

• Guava trees typically grow up to 20 feet tall.
• Guava produces white flowers.
• Guava trees begin bearing fruit 2 to 8 years after planting, yielding fruit twice annually.
• Guava fruit contains between 100 to 500 miniature seeds, although some varieties are seedless.
• Guava is exceptionally rich in vitamins C, A, and E.
• Guava is a superfruit, it is claimed to contain four times more vitamin C than oranges, three times more protein and fiber than pineapple, and more potassium than bananas.
• Guava leaves are utilized in the textile industry as a natural black dye.
• Guava trees have a lifespan of at least 40 years.
• Guava is considered beneficial for weight loss.

Conclusion

In conclusion, guavas are highly nutritious tropical fruits that offer an array of health and beauty benefits. Both the guava fruit and leaves provide antioxidants, fibre, vitamins, minerals, and antimicrobial properties that boost immunity, regulate blood sugar, improve digestion and heart health, encourage weight loss, and more. Adding guava to your diet or using guava leaf extracts can help you look and feel your best.

Dr. Ms Sunitha

Sr Dietician

CARE Hospitals, Musheerabad, Hyderabad