Are you on a lookout for a natural boost to your health? Then guava is the superfood that you can add to your routine. This superfood offers health benefits that are beneficial for the entire body. Regular consumption of guava can offer relief from health conditions like diarrhea, diabetes, obesity and even fatal conditions like cancer and heart disease.
Guava is a rich source of vitamins like C, A and E. It is also a great source of dietary fibers and minerals such as potassium, manganese, magnesium and phosphorus. There are numerous Phyto chemicals that are present in Guava which is beneficial for maintaining good health.
Interesting Facts related to Guava
Here are some of the interesting facts related to guava that you might not know:
- Guava contains 4 times more vitamin C than an orange and 4 times more fiber than a pineapple
- It grows on 20-foot-high evergreen shrubs that produces leaves which are a source of black pigment used in textile industry
- Guava leaves are very useful and can be boiled to make a tea to cleanse wounds
- India produces more than 27000 tons of pink guava every year
- The largest guava plantation is settled up in Brazil’s Dom Eliseo Municipality
Benefits & Uses of Guava & Guava Juice
Guava is a tropical fruit that has a low-calorie count and high nutritional value. Here are some of the surprising benefits of Guava that you might not know.
1. Improves Heart Health
Regular consumption of guava can decrease blood pressure. Guava is a rich source of potassium, soluble fiber content and vitamin C. Potassium content in this fruit can help in regulating and balancing the heartbeat and high blood pressure. On the other hand, Vitamin C keeps the blood vessels healthy. Eating guava regularly can also decrease the risk of cardiovascular diseases and keeps the cardiovascular system healthy.
How to Use: Regular intake of Guava juice can help you improve your heart health. Cut the guava into small pieces. Grind till it becomes soft and smooth then add a little milk, sugar and cardamom powder. Again, grind it for another 3-4 minutes before serving it.
2. Prevents Cancer
Guava is useful in cancer treatment and cancer prevention as it contains quercetin, lycopene and vitamin C. These components manage free-radicals that damage the body and can cause cancer. In a study printed in 2010 in the Nutrition and Cancer Journal, researchers stated that guava extract can reduce the size of prostate tumors. Regular consumption of guava extract can reduce the appearance of prostate cancer in men. Moreover, it can also help prevent several types of cancer like skin, breast, stomach, lung and colon cancer.
3. Healthy Digestion
The digestive system ensures smooth functioning of the whole body. Consumption of sufficient nutrients, regular excretion of toxins and waste are necessary for maintaining a healthy body. This fruit cures diarrhea and keeps the intestinal lining healthy.
4. Blood Pressure Management
Guavas are a rich source of dietary fiber which is very useful to keep the arteries and blood vessels clean. It helps in promoting a moderate blood flow which is important for preventing excessive blood flow to the heart. This fruit is hypoglycemic and can be very helpful in regulating adequate blood flow throughout the body.
5. Immunity Booster
Guavas are one of the richest sources of vitamin C and the fruit contains 4 times the vitamin C content present in oranges. Vitamin C content in guava helps in improving immunity and protects you against common infections and pathogens.
6. Improves Eye-Sight
Guava contains vitamin A which is well known as a vision booster. It helps in preventing degradation of eyesight and also improves eyesight. This superfood can help slow down the appearance of cataracts and macular degeneration. Even though guavas are not as rich in Vitamin A as carrots but they are still a very good source of nutrients.
7. Stress Buster
The magnesium present in guava helps relax the muscles and nerves of the body. So, after an intense workout or a long day at the office, a guava is something that you need to relax your muscles, combat stress and give your body a good energy boost.
How to Use: Add guava and the tomato pieces in a mixer grinder along with salt, sugar and black pepper. Now add water and grind one more time. Pour the guava juice through a sieve into a big bowl or a jug. Now finally add black salt and mix well. Store the juice in a refrigerator for minimum two hours before serving.
8. Weight Loss
Guava helps you in losing weight by regulating your metabolism and that to without compromising your intake of proteins, vitamins and fiber. Guava acts as a very filling snack and satisfies the appetite very easily. You can have a raw guava, if you’re conscious of the sugar consumption. It has far less sugar as compared to apples, grapes, oranges, bananas and many other fruits.
9. Anti-Ageing Properties
Guava contains anti-ageing properties which help you get rid of ageing signs on your face. Eating a diet that is rich in antioxidants and vitamin C can protect the body and skin from oxidative damage and the effects of aging. Vitamin C content in this fruit helps in the production of collagen.
How to Use: One can make a face mask by using a fresh guava and two spoons of oatmeal. Simply blend the two together, which will give your face a tightening and firming effect.
Also Read: Benefits Of Pineapple
Nutritional Values of Guava & Guava Juice
|Particulars||Quantity||% Daily Value|
|Total Fat||1 g||1%|
|Saturated fat||0.3 g||1%|
|Polyunsaturated fat||0.4 g||NA|
|Monounsaturated fat||0.1 g||NA|
|Dietary fiber||5 g||20%|
The fruit is a rich source of soluble dietary fiber, which makes it a good bulk laxative. The fiber content in guava helps protect the colon mucosa by decreasing exposure time to toxins as well as binding to cancer-causing chemicals in the colon.
This fruit is an excellent source of vitamin-C. Regular consumption of fruits that are rich in vitamin-C helps the human body develop resistance against infectious agents and cancer causing harmful free radicals from the body. It is essential for collagen synthesis inside your body. Collagen is one of the chief structural protein in the human body which helps in maintaining the integrity of blood vessels, organs, skin and bones.
Guava is a rich source of potassium and it contains more potassium than any other fruit. Potassium is an important component of cell and body fluids which is necessary for controlling heart rate and lowering blood pressure.
Also Read: Plum Juice Nutrition
Risks of Consuming Guava & Guava Juice
If someone eats raw guavas, and doesn’t drink enough water, then the person is more likely to develop stomach cramps. This won’t happen when you eat ripen guava as they are juicy and soft. The seeds of this fruit and mucilage present in it are bulk forming laxative and will bring soft motions.
There are no known negative effects for consuming guavas. The only concern whenever you drastically increase your consumption of fiber is that it can cause some temporary digestive side effects such as bloating, gas and change in bowel movements.
How to Consume Guava & Guava Juice
1. Guava Jelly
Guavas have a naturally high level of pectin and so there is no need to add any of the artificial kind. Here’s a simple way in which you can make guava jelly:
- 3 cups guavas, chopped and peeled
- Add 3 cups water
- Add 1 tablespoon apple cider vinegar
- Add 3/4 cup sugar to the mixture
- Juice of 2 limes
- Add 1 teaspoon of salt to it
After doing this, place it in a medium saucepan. Bring it to a boil and reduce the heat to medium-low and simmer for 30 minutes. Remove it from heat and let it cool. Then finally pour it into jars and refrigerate until use. The jelly will thicken as it cools and will be ready to serve.
2. Banana Guava Rum Daiquiris
Traditionally daiquiris consist only of rum, lime juice and sugar. But we can use this recipe to make an icy cocktail to cool us down. Peeled and chopped guavas are made into a simple syrup and bananas are added to sweeten the drink. Here’s how you can make your own Banana Guava Rum Daiquiris:
- Take a blender
- Add 1/2 cup crushed ice
- Add 2 guavas peeled and chopped
- 3 ripe bananas to it
- Add Juice of 3 limes
- Add 8 oz. of white rum
3. Roasted Chicken Thighs with Guava Glaze
Guava’s fruity flavor is great in sauces on chicken or pork. You can use the guava syrup that you made for daiquiris, as it is a key component to the glaze in this very easy recipe. Here’s the recipe to make roasted chicken thigh with guava glaze:
- Preheat the oven to 400 degrees F and place the guava syrup, vinegar, lime juice, onion and garlic in a small sauce pan over high flame. Bring to a boil then reduce the heat to medium low and let it simmer to thicken.
- Meanwhile, place the chicken in a roasting pan and add salt and pepper. Roast the chicken in the oven for 30 minutes. Remove it from the oven and brush with the guava glaze. Again, place the chicken in the oven and roast for 10 more minutes before you can serve it with rice.
Fun Facts of Guava
- Ripe guavas are used as a flavoring agent in a soup called ‘Sinigang’ in Philippines.
- Guavas are amongst the fruits that require very less use of chemicals.
- In a few countries, young guava leaves are boiled in water to make a tea that is used to clean wounds and also treat malaises like fever, diarrhea and dysentery.
As you can see there are numerous health benefits of consuming guava. This superfood is nutritionally rich and provides multiple benefits for people suffering from various diseases. Regular consumption of guava can prevent chronic diseases such as cancer and diabetes. The best way is to eat one with every meal and keep your body healthy.