Guava fruit nutrition facts and health benefits

Guava is a sub tropical sweet fruit that has several healing properties. It is exceptionally high in vitamins C, A, E, & K and minerals such as potassium, copper, and manganese. In fact, guavas have 5 times the amount of vitamin C than oranges! It is also packed with antioxidants that are known to boost the immune system and help to prevent colon, skin, lung, breast, and prostate cancer.

Guava is a rich source of lycopene and has nearly twice the amount than tomatoes. Lycopene is known to be an essential nutrient in helping to prevent prostate cancer, osteoporosis, macular degeneration, cardiovascular disease, skin damage, and chronic illnesses.

Guavas are also known to be particularly beneficial for constipation, diabetes, high blood pressure, gastroenteritis, and weight loss. Guava is a perfect anti-aging food as they help to keep skin smooth, glowing, and wrinkle-free. They also provide a good source of energy and nourishment to keep the body strong and active.

Guavas are ripe when soft and they have a sweet, creamy texture that is excellent when eaten fresh, juiced, or blended into smoothies. Bottled guava juice can be readily found in supermarkets and health food stores and is a good substitute when the fresh fruit is out of season or hard to find.

Guava leaves also provide several medicinal benefits and can be crushed or chewed for gum or tooth infections or pain as well as used for reducing mucus in the lungs and disinfecting the respiratory tract. Guava can be found in fresh, juice, nectar, dried, and frozen form at your local supermarket and speciality food stores.

Health benefits of guava fruit

1. Guava is low in calories and fats but contain several vital vitamins, minerals, and antioxidant poly-phenolic and flavonoid compounds that play a pivotal role in prevention of cancers, anti-aging, etc.

2. The fruit is very rich source of soluble dietary fiber (5.4 g per 100 g of fruit, about 14% of DRA), which makes it a good bulk laxative. The fiber content helps protect the colon mucous membrane by decreasing exposure time to toxins as well as binding to cancer-causing chemicals in the colon.

3. Guava-fruit is an excellent source of antioxidant vitamin-C. 100 g fresh fruit provides 228 mg of this vitamin, more than three times the DRI (daily-recommended intake). The flesh just underneath its outer thick rind contains exceptionally higher levels of vitamin C than its inner creamy pulp.

4. Scientific studies shown that regular consumption of fruits rich in vitamin C helps human body develop resistance against infectious agents and scavenge cancer causing harmful free radicals from the body. Further, it is required for collagen synthesis within the body. Collagen is the main structural protein in the human body required for maintaining integrity of blood vessels, skin, organs, and bones.

5. The fruit is a very good source of Vitamin-A, and flavonoids like beta-carotene, lycopene, lutein and cryptoxanthin. The compounds are known to have antioxidant properties and therefore essential for optimum health. Further, vitamin-A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotene is known to protect from lung and oral cavity cancers. 100 g of pink guava fruit provides 5204 µg of lycopene, nearly twice the amount than in tomatoes. (100 g tomato contains 2573 µg of lycopene). Studies suggest that lycopene in pink guavas prevents skin damage from UV rays and offers protection from prostate cancer.

6. Fresh fruit is a very rich source of potassium. It contains more potassium than other fruits like banana weight per weight. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

7. Further, the fruit is also a moderate source of B-complex vitamins such as pantothenic acid, niacin, vitamin-B6 (pyridoxine), vitamin E and K, as well as minerals like magnesium, copper, and manganese. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells.