Nutritional Components of Guava

Guava is extremely rich in antioxidants, vitamin C, potassium, and fiber. This remarkable nutritional content offers numerous health benefits. Let’s explore the nutritional composition of guava and its beneficial effects on health in the following article.

1. Nutritional Composition of Guava

In a serving of approximately 165g of guava, you will receive 112 calories, of which 75% come from carbohydrates, 13% from protein, and 12% from fat.

One serving of guava provides 112 calories and over 23 grams of carbohydrates. Most of the carbohydrates in guava come from natural sugars (14.7 grams), but you will also benefit from nearly 9 grams of fiber. Guava contains no starch.

The glycemic index of guava is 12-24, which is very low for a fruit. The glycemic index indicates how a specific food increases your blood sugar levels compared to pure glucose (which has a glycemic index of 100). With a GI of 30, guava is considered a low glycemic index food.

Guava contains fat, but only in small amounts. One serving of guava provides just 1.6 grams of polyunsaturated and monounsaturated fats.

Among fruits, guava has a relatively high protein content. The nutritional composition of guava contains over 4 grams of protein in each 170 grams of guava.

Like many other tropical fruits, guava is an excellent source of vitamin C. Guava also contains a good amount of folate and beta carotene, which the body partially converts into vitamin A. Additionally, guava is a rich source of potassium and provides a small amount of other vitamins and minerals.

2. Is Eating Guava Good for Health? Why?

After exploring the nutrients and nutritional components of guava, we find that guava is diverse and rich in nutrition, providing many vitamins, minerals, and health-promoting compounds. Below are the health benefits that guava offers.

2.1. Supports Cell Protection and Repair

Guava contains phytochemicals, including carotenoids and polyphenols, and the vitamin C in guava acts as a powerful antioxidant in the body. Antioxidants can help protect or delay your body’s cells from oxidative damage caused by free radicals. Our bodies produce free radicals, but we are also exposed to toxins in the environment. Experts believe that this damage can lead to inflammation and disease.

2.2. Promotes Skin Health

The vitamin C in guava aids in collagen production, the primary protein in your skin. Vitamin C provides antioxidant benefits for your skin and protects it from age-related deterioration and damage caused by UV rays.

The authors of a research review published in the journal Nutrients in 2017 noted that healthy skin is positively associated with consuming more fruits and vegetables in several studies. Although they pointed out that the specific active components in fruits and vegetables responsible for the observed benefits could not be specifically identified, they noted that the availability of vitamin C in fruits and vegetables might be a factor.

2.3. Supports Weight Control

Experts in weight loss and management often recommend incorporating more fruits and vegetables into our diets. Fruits like guava provide important vitamins and minerals with relatively low calorie content and also offer fiber, which can help increase feelings of fullness.

In a limited study on the health benefits of eating guava, a group of 14 women and 31 men showed a decrease in body mass index (BMI) after consuming guava with or without the skin. However, the published report did not elaborate much on the participants’ diets. It’s important to note that there are no superfoods when it comes to weight loss. Losing weight cannot solely depend on one food source.

2.4. Promotes Better Heart Health

Another valid reason to include fruits like guava in your diet is the significant evidence showing that eating more fruits and vegetables benefits cardiovascular health.

In a large meta-analysis published in the International Journal of Epidemiology in 2017, scientists reviewed a substantial amount of research to better understand the relationship between fruit and vegetable intake and improved heart health. They determined that there is significant evidence supporting the consumption of 200 to 800 grams of fruits and vegetables daily, which helps significantly reduce the risk of cardiovascular disease.

2.5. May Help Prevent Disease

Similar research that assessed cardiovascular benefits also examined how eating more fruits and vegetables might influence your risk of cancer and mortality. They found that increasing fruit and vegetable intake to 600 grams per day could help reduce your cancer risk.

The researchers went on to say that “it is estimated that around 5.6 and 7.8 million premature deaths worldwide in 2013 could be attributed to fruit and vegetable intake below 500 and 800 grams per day, respectively, if the observed associations are causal.” This suggests that low fruit consumption (if any) has significant effects on most people. Therefore, these findings provide a compelling reason to include more fruits, such as guava, in your diet.

2.6. Provides Health-Boosting Phytochemicals

In addition to guava fruit, guava leaves also offer many valuable benefits. Guava leaf extract is rich in phytochemicals, including quercetin, avicularin, apigenin, guaijaverin, kaempferol, hyperin, myricetin, gallic acid, catechin, epicatechin, chlorogenic acid, epigallocatechin gallate, and caffeic acid.

These phytochemicals and other bioactive properties of guava leaf extract have been studied for their anticancer, antidiabetic, antioxidant, antidiarrheal, antibacterial, lipid-lowering, and hepatoprotective activities. Promising animal studies have shown that isolated compounds from guava leaves exhibit strong antitumor, anticancer, and cytotoxic effects.

3. How to Choose and Use Guava for Better Health

The nutritional components of guava are diverse and offer many health benefits. Therefore, you should incorporate guava into your daily diet to improve health and prevent disease.

3.1. Choosing Guava

Guava is a winter fruit, harvested from late November to April. You should try to buy guava when it is just ripe. Just before ripening, guava may be hard, have a fibrous texture, and taste very astringent. Ripe guava has a sweet aroma and should feel soft.

To select the best guava, look for fruit that is blemish-free and has a color ranging from light green to yellow. A little pink indicates that the guava was picked at its peak ripeness.

3.2. Storing Guava

Guava has a very short shelf life. Keep the fruit at room temperature after bringing it home from the store. Just two days after purchasing a ripe guava, it may start to spoil. Therefore, it’s best to store it in the refrigerator.

After slicing the fruit, you can keep it chilled but only for a few days. You can also freeze guava. Slice or cube it and store it in an airtight freezer bag for up to eight months.

3.3. Using Guava

After washing the guava under cold water, pat it dry with a paper towel. Cut it in half and slice it as you would an apple. The skin is edible if you desire.

Some people dip guava slices in savory condiments like soy sauce, sea salt, or even vinegar. However, this fruit is best enjoyed fresh. Guava juice is also a great option to consider. Guava can be added to salads or salsa. It can be included in smoothies or cold drinks and can serve as a sweet topping for oatmeal.

This article has helped you learn about the nutritional components of guava and the benefits they offer for health. Guava is very popular in our country and is quite affordable. Therefore, incorporating guava into your daily diet is something you can easily do to improve and enhance your health for yourself and your family. A proper diet is essential for good health, longevity, and beauty. It’s important to eat scientifically and take proactive steps to care for your health early on to live healthily and age gracefully.

References: Verywellfit.com